Part VIII. - New muscle mass

New muscle mass

Most people consider gaining of higher amount of muscle mass difficult. The reason may consist in the fact that they devote a lot of time in the fitness centre to this goal, they exercise according to advice and recommendations, but the result does not arrive at a level they expect. But the actual reason is usually incorrect nutrition. You will influence fundamentally whether and how muscular you will be by adequate approach to your diet and by use of suitable supplements. The following rules will ensure maximal muscle growth to you; we will state two of them today.

Rule number 14: It is not convenient to follow low-fat diet

Strict low-fat diets are intended for elimination of body fat, not for increase of muscle mass. If you want to get muscle mass, include foods containing health-beneficial fat into your diet: olive oil, avocado, nuts. And do not avoid even animal fats (e.g. whole eggs, milk and cheese, beef, fish). Although the building substance of your body consists mainly of proteins, the muscle growth and regeneration is supported by such fats too. Another benefit of fats to the development of muscle mass consists in the fact that fat simultaneously reduces the use of proteins as source of energy, which means that the proteins consumed are directed to their most important function – creation of muscle mass. Fat supports also the natural production of testosterone and growth hormone (GH), two main hormones providing for muscle mass growth. It is therefore beneficial that your daily intake of calories includes approximately 20-30% fat calories.

Rule number 15: Have a rest day

Have your rest day once a week, and forget your diet at the same time. Go for a good lunch to a restaurant with your family and spoil yourself with what you like to eat. If you exceed your intake of calories once a week, it will not harm you at all and it can even start new growth. When you radically increase your energy intake, even by meals that are not too dietetic, your body will react by flooding out the anabolic hormones. They are responsible for repairing the damaged muscle tissue and for new creation of muscle proteins. Besides, such breach of diet will help you to regenerate psychically and to master your appetite.