Muscle building is simple

    KNOW WHAT IS TO BE DONE

Muscle gain concepts are always thought to a higher extend and concluded without any solution. Treat muscle like a baby it needs nutrition, some amount of activity and it sleeps. That's what the muscle expects you to provide.

1. Action - Exercise (Stimulus).
2. Nutrition - Carbs, protein and essentials.
3. Rest - Sleep.

 Know what type of body are you in:

                          First of everything try to understand the difference between LEAN, SKINNY, MUSCULAR. Being lean is having less muscle and a low percentage of body fat. to say 10% - 15%. Being skinny is you don't have huge muscles but manages to survive with low body fat condition. Coming to muscular, they have an optimum amount of muscle but they may or may not have survivable fat. Survivable fat ranges from 12%to 18%.Below 9% lifting heavy will not be possible ,join pain emerges,you tend to look dry.Maintaining your body in low fat condition for a long period of time will hinder your daily routine.

                                      
Nutrition: 
                If you really wanted to be more specific about nutrition do your home work.

Know how much you weigh ______lbs.(A)

Calories you need for a day =12 x A(B).

Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____(C).

Strength training: Multiply the number of minutes you lift weights per week by _____(D)
Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____(E).
Add D and E, and divide by 7: _____(F)
 Add C and F to get your daily calorie needs: _____
Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

Nutrition is very much important and should be prioritized .Proteins are the building blocks of muscles. so, track your protein intake.

This may not be accurate but helps in arriving at a certain value that will do the job.

Recovery:
                    Recovery is nothing but taking rest  ,this is the period where your tissues replenish and get you newer cells and build up your muscles. sleep from 6-8 hours a day, optimum sleeping time is 10 pm to 4 am, ensure you get 5 hours from this range. Build and store new proteins faster than your body breaks down old proteins this can be done only you rest your body. Don't add your morning naps because light will never allow you to secrete the hormones which are responsible to repair your body.

                     

Exercises:                        
                    Being a beginner working out the large muscles would be better and burn you more fat. Over all body work out should be the routine for every alternate days. At the initial stage you tend to gain more weight ,because its the first time you expose your muscles with higher weights compared to your day to day activities. Generally of 12 reps and 3-4 sets will help you gain a lot of muscle in just 2 months.

Bonus tip:-
WEIGHT GAINER SHAKE

• In a blender , process 2-3 portions of fruits and vegetables. Recommended:     Banana, mango, avocado, strawberry.
• Add 1 cup of nuts(cashew, almonds, walnuts) and seeds (sunflower, flax). These contain a considerable dosage of healthy fats, which translate into additional calories and a host of health benefits.
• Optional: Add protein powder or weight gain shake - for extra calories and taste.
• Add 1 cup of whole milk - you can also use full fat yogurt or soy milk. 

THANK YOU!

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