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Get enough carbs that t genix your body needs for functioning, and you can have the fuel you need to get through your exercise. On the days you have designated for muscle growth exercises, you must ensure that you eat well. One hour prior to exercising, take in more calories. While this doesn't give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days. Compound exercises may be the key to maximizing your muscle-building results and getting the most out of your workouts. These exercises use many muscle groups in the same lift. Bench presses, for example, work the chest, shoulders and triceps at once. When beginning a muscle-building program, lots of people increase the amount of protein they consume too much too soon. This can cause excess calories to accumulate. If those calories aren't burned while working out, fat gain may result. Change your protein consumption more slowly by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle. Stick to a realistic schedule when you are trying to build muscle to reduce the risk of injury. If you are working on your muscles for the first time, only do strenuous workouts two times a week. Those that have more experience and have already been conditioning their muscles can safely work out this way three times in a week.