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Nitro Boost Max Do not work out for more than an hour. After more than an hour of intense exercise, your body will start producing unwanted levels of the stress hormone, cortisol. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. Making sure workouts don't go over one hour is the perfect way to optimize your fitness plan. Stretch well after each workout, so your muscles can repair and grow. Holding stretches for thirty seconds will be sufficient for younger exercisers under the age of forty. Those over forty ought to hold onto their stretches for about a minute. This will help prevent injuries. If you are trying to build up muscle mass, be sure to get plenty of protein in your diet. Protein is essential for building muscle, and if you don't get enough of it, it can actually make you lose muscle. It is possible to ingest about 1 gram of protein for each pound you weigh. Add plyometric exercises to your routine. These types of muscles develop fast-twitch muscle fibers in your body, which assist you in stimulating muscle growth. Like ballistic exercises, plyometrics require explosive movements. For example, when you do push-ups that are plyometric, your hands leave the floor, propelling your body upward. Bring your diet into your overall muscle-building strategy. If you want to build muscle, concentrate on eating protein at the expense of fats. This means eating a better diet, not just loading up on food. You can build your muscles more quickly by taking vitamins and a protein supplement. Make short-term goals that are realistic. While ambitious weight lifting goals may inspire you, be careful to not hurt yourself. Once you discover how strong you are, you can aim for gradual improvements in every routine. You may actually surprise yourself and surpass those goals. When this happens, your motivation will increase dramatically, and you will be eager to hit the gym next time. A healthy diet of fresh foods is best when you are trying to increase your muscle mass. Prepackaged foods are normally full of preservatives and chemicals which harm your immunity. By consuming the healthiest of foods, your immune system and muscle focus will be much improved. Alternate grips, when possible. Grip the weight bar with a staged or mixed grip position when performing deadlifts and rack pulls, to achieve a varied workout and better overall results. Meanwhile, staggering your grip also gives you directional control from both the top and bottom of the bar. That way, the bar won't roll around in your hands. Your daily diet should be rich in protein, with at least 20-30 grams in every meal. By spreading out your protein intake, you are making sure that you get enough. As an example, if your protein intake should be 180 grams each day, and you eat six meals, you will want to have 30 grams of protein at each meal to total the 180. Stick to your cardio exercise. While cardiovascular exercises do seem technically contradictory to building muscle, they are essential for maintaining heart health.