Summer is coming! Before we all set out to the beach, we need to lead our body to perfection, which usually includes losing weight and muscle building. It seems that being extremely skinny isn’t that popular anymore. On the contrary, you should hit the gym in order to look fit and tight. If you have always dreamt of achieving perfectly defined six pack, don’t despair. It isn’t that complicated at all. With effective exercises, balanced nutrition and proper supplements, it has never been easier for us to build muscles and show off at the beach.
If you are dying to learn all the tricks how to achieve such an effect, check these great tips out!
Eat Small Amounts of Food More Often
Eating less more often is an amazing way to build your muscles. This is a healthy habit that should remain a part of your daily routine even when you achieve your goals. In a nutshell, you are supposed to have three regular meals- breakfast, lunch and dinner, as well as to have post-workout and two healthy snacks in between.
As you already know, human body entails more than 65 percents of water, which makes it impossible for us to live without it. Water prevents your body from dehydration, which causes slow muscle recovery. Men are supposed to drink about 3 liters of water a day, while woman should consume approximately 2.2 liters. Don’t wait until you get thirsty- once you feel it, you have already dehydrated.
Proteins are one of the most important nutrients in our body. They are everywhere- in our skin, muscles, bones and hair. Apart from playing an immense role when it comes to our health, proteins are also important in building muscles. They’re divided into complete and incomplete ones. Complete proteins are of animal origin, such as eggs, meat, fish, dairy products, while incomplete ones are those of non-animal origin, such as soy, hemp seed or rice.
If you want to build muscles, you need to consume complete proteins. For example, red meat, especially grass-fed beef is an amazing idea for muscle building since it entails good cholesterol, zinc, B vitamins and iron. Apart from red meat, you should also consume fish like tuna, salmon or swordfish, as well as white meat like chicken, turkey and duck. Containing proteins and yolk that is high in cholesterol, eggs will help you gain more strength, boost muscles and decrease the amount of bed cholesterol.
Use Supplements Properly
First things first, you need to learn how to use supplements properly. The most common mistake people make when they start working out is replacing their meals with supplements. Supplements are just an additional means of gaining strength and building muscles, therefore, they don’t replace your regular nutrition. Not all supplements are healthy, so you need to be super-careful. For starters, you should use creatine, Omega 3 fish oil, zinc, magnesium, calcium, vitamin D and C, protein concentrate and plant-based protein powder.
Every day, we can learn about some new weight-loss program, where carbohydrates are forbidden, which is completely wrong. Carbohydrates are the main source of energy for our body and without them our muscles will be broken down. If you want to build muscles, your diet should consist of approximately between 40% and 60% carbohydrates, or the intake of about 1500 calories per day. Carbs can be found everywhere, in brown rice, sweet potato, whole meal rye bread and spaghetti, broccoli, spinach, asparagus, cucumber, green beans, lettuce and cabbage.
Avoid Fatty Food
If you want to show off your killer muscles at the beach, you should avoid fatty food, including candies, ice cream, snacks, fast and fried food. Instead, you should consume food containing healthy fats, such as monounsaturated or polyunsaturated that can be found in olives, peanut, sunflower, avocado, nuts and fish.
All in all, building muscles has never been easier. Combining your killer gym with proper nutrition and healthy supplements will help you achieve everything you have ever wanted. Following these tips, you will be prepared for the beach and ready to show off your perfectly built muscles. Enjoy!
Image Courtesy: Pixabay.com