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10 Ways to Build MUSCLE

Tuesday, May 22, 2012

Muscle burns more calories than fat and so, losing weight but gaining muscle is recommended. Glynda Alves tells you how you can add a little lean bulk...

1 Interval training
Jogging for more than 30 minutes at a stretch can cause you to lose muscle. To lose fat while sparing muscle, interval training is recommended. For instance, run for a minute and then jog for two minutes. Do this for half an hour, three times a week.

2 Turmeric
It looks like a certain spice found in the Indian diet can contribute to muscle growth. Turmeric, which contains curcumin, promotes muscle growth and repair. Add it to your food to add flavour and muscle!

3 Time it
Your workouts should never exceed 45 minutes. So, when you hit the gym never do more than 20 sets per muscle group. Ideally, you should do 12 reps per set and no more. Your sets should last between 40 and 70 seconds; any less, and you're not tensing your muscles long enough to shock them into growth.

4 Eat your spinach
The green stuff may not be on everyone’s list of favourite foods but the leafy vegetable is one of the most alkaline foods and prevents muscle and bone loss. Dip spinach in hot water for a minute and toss it in a salad to get the maximum benefits.

5 Switch it up
Every month, you need to change a part of your exercise routine. Whether it’s the number of reps you do or the form of the workout, it helps to switch it up because your muscles get used to the same routine. Keep a journal to record your workout routine.

6 Small meals
If your aim is to build muscle, then skip three large meals a day and opt for six small meals a day. A good meal of carbs and protein at regular intervals will give you enough calories to build muscle and the metabolism boost to lose fat.

7 Down time
Getting at least seven to eight hours of sleep a night is not only recommended for your beauty. Inadequate sleep elevates cortisol, a hormone that makes your body store fat and burn muscle. Which is the opposite of what you want!

8 Eggs
Protein helps build muscle and eggs are considered to be the perfect protein. The protein in eggs has the highest biological value, but you have to eat the yolk as well. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction.

9 Almonds
If you’d prefer not to tuck into an egg, almonds are another good source of protein. 1/4 cup of almonds contains nearly 8 grams of protein. About two handfuls of almonds a day should be enough to help build muscle. And the best part is that it’s also brain food.

10 Choose wisely
When it comes to food, it helps to choose wisely. Eat foods that are rich in protein such as salmon, cottage cheese, nuts, chicken, turkey and beef. Don’t skip on carbs but make sure most of the carbs you do eat come from vegetables.

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