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How to gain muscle fast | bodybuilding muscle gain diet tips | Hindi | Fitness Rockers

Hello friends welcome to fitnessrockers.com It has been observed that people start going to the gym with a dream… of having a good body but 90% of them struggle to gain weight or or they totally fail and the reason for this is that they focus only on workout and forgets about diet. Muscle training is important for Quality muscle gain but most important is the role of the diet. In this video we will talk about diet tips for muscle growth.
When we talk about Muscle Growth then the the first important aspect is lots of Calories or energy which mainly we get from 3 macro nutrients Carbs, Proteins and fats. It is important to learn the consumption quantity of micro nutrients according to your weight Please watch our video “How to calculate macro nutrients for muscle gain” and calculate your macronutrients requirement yourself according to your weight.
Protein is must for Muscle repair and Growth We get Protein from both Veg and Non – veg dono sources. To know about the protein food sources you may watch our video on Protein. We do not get sufficient amount of protein from our diet which is required for our body muscle building so supplements are there to help us. Whey Protein is considered to be the best Protein supplement but majority of the people are unaware of what in actual whey protein is. Here in this video detailed information on whey protein given so watch it full.
It is equally important to understand what Protein is? Why the body requires protein, how it works, how much we need them. So all these questions are important and the answers for these questions are addressed in this video. Protien, creatine, BCAA, Multivitamin & minerals & Omega 3 are five important supplements which are essential for bodybuilding/ muscle gain. We have covered them in our video “5 must have bodybuilding supplements”.
To know the detailed information & usage, do watch this video. Male hormone Testosterone is essential for Muscle growth and strength. If the testosterone level is good then it’s easy to gain muscle and deficiency of testosterone keeps you at bay and never lets you reach the target of muscle gain. This is the reason that people start taking steroids to build body fast there are natural ways too to boost testosterone boost.
Watch & follow our video on testosterone to boost testosterone naturally. Pre and Post workout nutrition is essential Muscle growth but it is also important for intra workout. Pre-workout nutrition gives required energy to our body for workout. It enhances muscle strength during the workout and helps in muscle recovery and muscle growth. Add complex carbs like oats, sweet potatoes etc in Pre workout Meals.
It is helpful to take them around 40-45 minutes prior to workout & Pre-workout drinks like black coffee etc. is consumed 30 minutes before workout. Intra workout meal is the meal taken in middle of muscle training. It must be a balance of protein and carbs so that it helps in recovery and energy boost during workout but should not be heavy on stomach. This meal is optional but its inclusion is considered extra beneficial for muscle growth.
Post workout meals is important meal which is a high protein diet and combination of carbs with it is extra beneficial as carbs increases insulin and sends amino acids easily to the muscles and starts muscle growth process immediately. Eat more on OFF day is not applicable while doing workout in gym for muscle growth but once workout is finished i.e. in recovery phase me. So, there should be no gap in nutrition on rest day. Instead of eating too much at once, try to break your meal into 7-8 smaller meals.
In this way your body will get full supply of protein, carbs, fats etc for for the whole day for muscle recovery, muscle gain and energy production. For sample diet chart on Muscle gain watch our video “Diet chart for muscle gain”. It is very important that muscles are well hydrated for Muscle gain so the water is also important for muscle gain as much as the diet is. Deficiency of water during muscle training may cause muscle cramps so it is always advised to take water during training on regular interval.
Use a simple formula to devise water intake quantity, multiply your body weight by 0.04 and drink that much liter water for good muscle gain. For example a person of 75 kg should drink 3 liters of water in a day as per this formula. So friends we finish this video here and hope the information given in it will prove useful for you. Fitnessrockers team will help you in achieving your muscle gain and fitness goal. In case you have suggestions/query related to this video or subject, please comment.
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