Do you dream of toned and muscular legs, bouncy buttocks and fantastic abs? Do you want to be more sexy, more shapely? Well, it’s time to trade your cardio sessions for a few bodybuilding sessions to build up your muscles! And to be successful in bulking up, you must respect 3 important things: eat more, train more and let yourself recover properly! If one of these factors is not respected then all your efforts will be in vain… So much effort for nothing? Now that would be a shame!
So yes, I know, it’s not always easy to put on a few pounds, for some people it can be really hard, but you need a surplus of calories to build muscle.
You don’t have to eat twice as much as normal, a supplement of 200 to 250 kcal is more than enough to start with. Obviously we are not talking about 250 kcal of chocolate and other biscuits but rather a good balanced snack composed of complex carbohydrates, proteins and good fats (eg 1 slice of whole grain bread or multi grain + 1 glass of milk + 10 almonds).
Again, rest assured, you don’t have to gorge on pure protein or use protein powder. A good balanced diet with a natural source of protein at every meal is enough. To increase muscle growth, all you need is between 1.2-1.8g of protein per kilogram of body weight.
So, if you weigh 70kg, you need: 70 x 1.2 = 84g of protein in the day. This corresponds to about 4 dairy products plus 2 servings of 150 grams of meat / fish / egg, 3 servings of starch-rich foods and 10 almonds.
There’s no need for any more. In fact, excess protein will have the opposite effect, you will actually lose muscle. As always, everything is a question of balance.
Snacks before and after training:
In the end, they are almost the most important meals. A snack 1h30 before training will give you a little boost for the day’s session and avoid the early exhaustion of your muscles. And a snack taken within 30 minutes after the effort will regenerate energy reserves and promote muscle growth. With these snacks your muscles will never be exhausted and you will limit the risk of injury and exhaustion. So what should you eat?
A good snack should provide ample complex and simple proteins and carbohydrates (sugars). It can be composed of milk, yoghurt, cheese and cooked or dried meat for protein intake, fresh seasonal fruits or dried fruits, fruity pastes or sweets for simple sugars and whole grains (wholemeal bread, rusks integral, whole rice, pasta, oats, muesli …) for complex carbohydrates
Sweets ? Yup, you read it right. If there’s a moment where you can consume it, it’s better before or after training. It’s an excellent source of fast energy that your muscles will use it up immediately.
Ladies, do not worry, you will not become huge and masculine through bodybuilding, and even less so through lifting small weights. So there’s no need to panic, women don’t have enough testosterone to build lots of muscles, moreover it takes years and years of training!
To obtain muscle mass, your only option is to go for it….but not any old way. No more cardio, or very long and light sessions of exercises. It’s time to put an end to the image of the little fragile girl and train harder and heavier, without neglecting any part of the body. Because it would be a shame to have beautiful shaped legs and then have arms or a back that is flaccid. Talk to a sports coach to create a program suited to your goals.
A successful recuperation is above all rest! So yes, we can go to the gym every day but it is out of the question to work on the same muscles two days in a row. Leave at least 48 hours between the same sessions. If Monday is the day to work out on yours legs, then don’t rework them until at least Thursday!
Diet and hydration are also part of the recovery. Be sure to bring a minimum of 3 to 4 litre of water per day to your training. Proper hydration will help you eliminate the toxins created by training. A little tip? After your sports sessions, drink sparkling water type Vichy®, St Yorre®, Arvie®, Roxana®. These waters are extremely rich in mineral salts, allowing you to recharge your reserves that your sweat will have got rid off and they will also limit the risk of cramp!