15 FOOD FOR MUSCLE BODY SHAPING

15 FOOD FOR MUSCLE BODY SHAPING

There are many ways that can be done to form the body muscles. In addition to exercise and train muscles with exercise load, intake of food becomes an important part in the formation of muscle.

Although there are some that are relatively expensive, a food source that is used to help build muscle is in fact not always expensive. Some specific food source is very easy to find, inexpensive, and even become a daily meal.

The activities build muscle not only interested in men. A number of women were there who want a particular body build muscle and look more toned. Sports imposition be one way to help build muscle. Additionally, And Go, personal trainers and nutritionists, as released by Livestrong, also suggest the intake of foods that can help the formation of muscle.

Become an important source of protein to build and repair muscle tissue. Nevertheless, the role of carbohydrates also take part in the formation of considering carbohydrates into fuel in the process. Here are foods that can build muscles of the body:

1. Beef

Contribution to the formation of muscle beef clinically proven by medical researchers at the University of Texas in 2007. T Brock Symons and associate ensure that muscle protein synthesis increased by 51 percent after the subjects included in the study who consumed about 120 grams of lean beef . In addition , choose beef that is fed only grass . Beef is rich in omega-3 fatty acids , unsaturated fatty acids higher , and solid vitamin A and vitamin E.

2. Meat buffalo or elk

In addition to beef , also utilized buffalo meat and venison , whenever possible . Both types of meat protein source that includes dense vitamin B , iron , phosphorus , selenium , zinc , copper den 

3. Turkeys

Although relatively expensive, turkey meat is one of the muscles forming foods den source of protein and 11 vitamins minerals den . Turkey also contains selenium which help reduce the risk of the incidence of certain cancers .

4. Eggs

Whole eggs provide protein. One egg contains 6-8 grams of protein . An egg also rich in vitamins , zinc , iron , and calcium , making it one of the most complete muscle -forming foods that can be eaten .

5. The chicken breast

Every 100 grams of chicken breast contains 30 grams of protein with minimal fat . Chicken breast meat include animal protein source that is not too expensive , easy to cook and can be served with a variety of cuisines . To be sure , the chicken can help build muscle

6. Fish oil

Fish oil have anti-inflammatory effects (anti-inflammatory), which restores the body more quickly after a hard workout. Fish oil also helps speed up the body's metabolism. Not only used to build muscle, fish oil can also help reduce excess fat.

7. Salmon

Salmon became a potent source of protein which also contain omega-3 acids are good. Both of these materials will help build muscle, and the study shows, it will help boost the metabolism for faster results.

8. Milk chocolate

Chocolate milk, which generally favored children, apparently can help to build more muscle. The study published in the International Journal of Sports Nutrition and Exercise Metabolism shows that chocolate milk is effective in boosting the same positive benefits of sport and also slows thirst.

9. Cheese

According to the Mayo Clinic, the cheese can be mensubsitusi meat as a protein source. About 30 grams of low-fat cheese contributes 7 grams of muscle-forming protein, as well as cottage cheese. One cup of cottage cheese contains 28 grams of protein that can help the formation of fat. Not only that, a snack made from cottage cheese classified of protein slowly digested, so it can withstand hunger longer.

10. Protein Whey

Belonging to the proteins absorbed quickly. This protein becomes the best meal after exercise. Contains essential amino acids to build and maintain muscle. The best part of this is whey protein of high biological value. The biological value is a measure of the efficiency of the protein can be absorbed and used by the body for development of the network. Food sources of animal protein should be also reinforced with other healthful nutrients, such as vegetable proteins, carbohydrates, minerals and vitamins den.

11. Almon

Almonds are a source of good fats den protein. Almonds also contain vitamin E is most important for the muscles. Powerful antioxidants in almonds also helps fight free radicals den help faster recovery after exercise.

12. Pineapple

Is a rich source of protein-digesting enzymes called bromelein. The tropic fruit pastes extra good sport.

13. Potatoes

Carbohydrates into essential nutrients for the body and also helps build muscle. Ubi be one option to replace reserves favors energy and fuel in the process of muscle formation. In addition, sweet potatoes are also packed with vitamins and minerals to help maintain normal blood sugar levels and keep the stomach stays full longer.

14. Spinach

Research at Rutgers University shows that consumption of spinach can increase muscle growth by up to 20 percent . However, intake of spinach it should be plenty . At least you need to eat 1 kg of spinach per day to get the same benefits .

15. Kuinoa

When you want a source of carbohydrates that help build muscle , try quinoa . A total of 100 grams of quinoa contains 14 grams of protein with essential amino acids that make it a good addition to the muscle -forming food 

Guide How to Form a Chest Muscle at Home and Gym

Guide How to Form a Chest Muscle at Home and Gym

How to form the chest muscles can do at home without having to go to the gym . This exercise can be a solution when unfavorable weather or the crowded bustle . So even without gym equipment , you can train chest muscle with bodyweight training method .

Chest muscle exercises provide an extra advantage because it can train the muscles of the back , arms and shoulders simultaneously. So it is not just the chest muscles that will be formed, but your body will look more athletic 

How to Form a Chest Muscle

In addition sixpack stomach , chest muscles is also one of the important part that becomes the center of attention in appearance . Not surprisingly, the chest muscle is the part that often trained by many men when the gym . Here are some tips form the chest muscle at home .

Chair Dips | 3 Set 10-12 Repetisi

How to do it:

Place both hands on the chair with shoulder-width distance

Lift your body by contracting the muscles of the chest , shoulders and triceps simultaneously

Bend your knees towards the rear

Lower your body slowly down the spine remains straight

Return to the starting position

Pull Up | 3 Set 8-10 Repetisi  .

How to do it:

Pullup bars handheld shoulder width apart

Use the type overhand grip

Make sure your body with your arms hanging straight

Pull your body up until the chest touches the bar

Lower your body back to its original position

Repeat

Rotation Pushup | 3 Set 10-12 Repetisi

How to do it:

Take a push up position

Open the right hand to the body tilted to the right

Return to starting position

Replace with left hand

Plyometric Push Up | 3 Set 8-10 Repetisi

How to do it:

Take a pushup position

Press body down

Lift the body up until your hands up

Repeat

Proper exercise technique

1. Do Overtraining

There are still many people who mistakenly that more intense exercise would make the formation of muscle faster. Basically the muscles are growing, but the muscles also need a rest. So you should not train the chest muscles more than 1-2 times per week and no more than 30 minutes. When you do not train the chest muscles, then you can do exercises that work the leg muscles, arms, backs and others.

2. Do Exercise By Maximum

Challenge yourself carry a weight that you are capable of without endangering your muscles. To know your ability, try doing reps with different weights.

3. Do it Properly

Perform all movements correctly, because otherwise it could be at risk of injury. For example, if the arm is not straight when doing bench press, then the solution is to reduce the weight of the load. Enlist the help of a personal trainer, instructor, fitness mania or more experienced to provide clues.

Menu Foods to Establish Chest Muscles

Nutrition is very important to accelerate the establishment of the chest muscle. Fill nutrition balanced between complex carbohydrates (can be obtained from brown rice, potato, or wheat), healthy fats (can be obtained from olive oil, fish oil, nuts, avocados and others) and the most important is the protein for muscle building.

If you are short of protein, the muscles of the chest will be difficult to form. Sources of protein you get from chicken breast, fat-free meat, egg whites, soy, nuts and many more. Also equipped with fruits and vegetables to maximize the formation of the chest muscle.

Here are examples of food menu settings :

Breakfast

3 hard-boiled egg whites

2 slices whole wheat bread peanut butter topping

Snack Morning

1 banana

1 cup yogurt

Lunch

Red rice

Breast of chicken / tuna

fresh vegetables

Sugar-free fruit juice

afternoon Snack

1 handful of strawberries

1 handful of nuts

before Exercise

High milk protein ( Whey Protein )

2 slices whole wheat bread

1 banana

after Exercise

High milk protein ( Whey Protein )

2 bananas

1 handful of grapes / 1 pear

Dinner

Fat-free meat

1 handful of boiled peanut skin

1 glass of fresh fruit juice

Before sleeping

High milk protein ( Whey Protein )

Note : The time and the food menu above is not binding and can customize according to their daily activities . The important thing is try to eat 5-6 times a day in small portions to unleash the body's metabolism .

Shaping Chest Muscle Exercise Program in place Fitnes

As for the menu workout at the gym , you can do Barbell benchpress , Front Raise and Pullover , Standing Cable Flyes and Incline Bench Flyes .

Chest Muscle Exercise Variations For More Areas and Strapping

Are you still not satisfied with this and want the exercise for the chest that field ? If yes then the super fly exercise you can try. Fly exercise is a best practice to make the chest muscles more fields and strapping .

exercises build muscle chest

1. Target Chest Bottom

Decline Bench Dumbbell Fly

Decline Bench Cable Fly

Cable Crossover

2. Target Chest Midsection

Pecs Deck Machine

Flat Bench Dumbbell Fly

Flat Bench Cable Fly

3. Target Chest Upper

Incline Dumbbell Bench Fly

Incline Bench Cable Fly

Low Pulley Cable Crossover

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You can fine-tune the menu chest muscle building exercises in the above table . If you exercise in place fines for just one day and then out , then it seems impossible to have a large chest muscle . Consistency is an important key in weight training to increase muscle mass . But if you still have excess weight , do not forget exercise program to lose weight such as cardio .