How much protein do u need to build muscle

 

What is protein? And why is protein important in building muscle.

Protein is one of the three nutrients our body needs to grow peform repairs and work efficiently, along with fat and carbohydrate, which we need in larger amounts in our meals. Protein is found in a wide range of food like beans and eggs, our hair, skin, bone and muscle are all made from the protein we eat. protein is a necessity in our day to day life no matter your age,gender, or appearance.

Protein is made up of long chain which consist of smaller units called amino acids, they are the building blocks that the body puts to use for muscle growth and repair. amino acids are 20 in total, of which nine are very essential for growth, this acids cannot be made by the body it must be obtained from our meals. Animal produce, such as meat,milk,fish and certain plant contain all of these essential protein units (amino acid), making them a very high-quality sources of protein.

Protein is very vital for the maintenance of muscle over the course of time, which is important for good health and physical strength.

How much protein do I need ? To build muscle 

When it comes to protein consumption there is no exact calculation or any magic figure of how much to consume, but if you are to bulk up muscles by training you may need a little more than the average person,  somewhere between 1.4-2g/kg of body weight or maximum of 2.0g/kg of body weight. 

You should know your body fat percentage, so as to can figure this more accurately by calculating your body fat percentage in kg and subtracting this amount from your overall weight to arrive at your lean body mass.

When it comes to building muscle and staying in shape your diet is a necessity

 If u want that nice looking model figure you see on tv and magazines, you should take your diet very serious, reduce the intake of junk food, try eating healthy always avoid fatty food and reduce your alcohol intake.
 

 is it possible to get enough protein for muscle gain by just eating protein-rich foods.

Yes it is very possible to get enough protein from protein meals, You should make sure to have a source of protein in most if not all of your meals in order to see those  muscle gains. When going for protein sources stick heavily to animal produce like meat and fish it has been shown to be very competent in building muscles.

Great sources of protein include:

Sources like poultry products example chicken and eggs.

Fishes like salmon and others are also great sources of protein.

Others sources include cheese,milk and yoghurt

Some great Plant sources include 

beans, lentils and peas.

Even tofu and tempeh.

How effective are protein supplements 

Protein supplements are great to use they have been proven to support muscle-building. However, they are not a substitute for your diet but an addition. Note that the body can only handle about 25-34g of protein at a time so any extra protein from the supplement will be absorbed by the building but not necessarily for building muscles.

Other factors that affect muscle gain

Pls note that even when consuming the right amount of protein without rest u won't see those gains. you try to have at least 8hrs of  sleep try rest the body more cause even when we rest the body still consumes energy but less so try taking a nap once in a while

 Check out ways to get motivated for workout

calisthenics vs weights which is best

 Definition of calisthenics 

So what is calisthenics? It is a form of strength training exercise which consist of various movements that exercise the large muscle groups, they include pushing, pulling, grasping, standing etc. These exercises are very equipment minimal and are just body weight exercise. In a nut shell calisthenics is the use of body weight as resistance to build or train large muscle groups.

weight training 

Weights or resistance training (also called strength training ) is the use of external equipments to create artificial resistance for muscular contraction to build strength, anaerobic endurance and size of skeletal muscles.

Calisthenics vs weights: which is best 

First we will begin with the advantages of both 

Weights: studies has shown that weight training has alot of benefits such as;

a. Training with weights has been shown in many cases to protect you against chronic disease.

b. Weight training also offers great physiological benefits like dopamine and serotonin release, which plays a role in your mood, thereby making you feel happy. Just add a very nice playlist with your favorite jams and that is the combination for a successful workout session trust me.

c. Resistance training also has the ability to improve bone health, strength and increase bone density so you don't just bulk up muscles but also healthy  bones as this will help you when you're older to be active.

d. Weight training helps you grow bigger muscles faster, this is because u have the flexibility to select the weight load but don't go too heavy, you should choose weights that let you peform at least 12 to 15 reps before giving out.

Calisthenics :some benefits of calisthenics include;

a. is really cheap or considered free even, compared to weights calisthenics is very cheap and can be performed free of charge in weights you will need equipments like the dumbbell,pull up bar or atmost a gym membership but calisthenics just requires space some calisthenics exercise may require few equipments but it's still a cheaper alternative to weights.

b. It building or trains multiple muscles at the same time for example a simple push up can engage the chest biceps and shoulder at once while weights are very specific in muscle development, this can be a time saver if your plan is to develop your body muscle faster.

c. calisthenics is considered to be safer, first of all accidents are inevitable when it comes to exercising, The reason calisthenics is considered safer is that with weights, you are working with heavy objects, which, if not handled correctly, could lead to severe injuries. But, with calisthenics, the only thing you are lifting is your body weight, making it  lower the impact on the joints and muscles.

d. Lastly it helps to improve coordination and body control and awareness.

Which is better calisthenics or weights?

Overall calisthenics is the best because it is easier to get into for beginners or even more experienced body builders 

What exercise is the best for burning fat? 

 both exercises promote weight loss,but calisthenics is known to burn more fat faster. If your goal is to reduce body fat percentage, then calisthenics is the better way to go about it

Fastest way to get a six pack in 3 weeks

 

What Is a Six Pack?

Here's a little lesson: 

* It is the front muscle of your abdomen it is called rectus abdominis, It's a long, flat sheath of fibers that extend from your pubic bone and the lower ribs.

* When you are lean enough and this muscle separations show u are said to have a six pack 

Important things to know about a six pack 

First thing to note if you desire a six pack, for men you will need a body fat percentage of about six to nine percent and women with a body fat percentage of 16 to 19 percent usually have a very visible six-pack — when they've developed their ab muscles with exercise. 

Note: having a six-pack isn't an indication of more muscles, it simply means you have less fat covering those muscles.

What is the easiest way to get a six pack

If u have the desire for a  six pack but don't want to spend money on gym membership or equipment or u feel you are not super fit for most exercise you see online, don't worry in this blog i will show the only exercise that matters and will give u the quickest results.

 This workout routine will consist of only one exercise abs crunch do about 20 reps every morning and 10 before bed, perform this routine for 2 weeks and u will have a very visible pack 

The right way to burn fat

Advantages of a six pack

There is only one important advantage to having chisel abs, which is physical attraction although u will also notice an increase in your strength but over all beauty is the main goal.

Is having a six pack healthy

Having a six doesn't make you more healthy or reflect superior genes it is just an attractive feature due to magazine covers and telenovelas.

Meanwhile there are some disadvantages to having a six pack they include;

*Training obsession 

When u have a six pack you become addicted to training to keep it as good looking as it can get while working hard is good for your mental health it can take a toll on you, aslo damaging your social life by alot.

* Kidney damage 

Excessive workout can lead to alot of mass gaining which puts the kidneys on more pressure to filter more and faster which is not ideal for old age.

*Unreal diets 

Losing fat is the main reason why a six pack is visible, this might be difficult for an overly fat person to do, even for a normal sized person this results in unreal diet changes, 

You will be saying goodbye to most of your favorite dishes basically goodbye to happiness.

*Tiredness and strain muscles

Long workouts lead to burnouts and tiredness aslo a very high risk of muscle strain .