How To Use Rest To Gain More Muscle


Weight Training:

Are you frustrated with not gaining any weight while you
keep putting in the hard yards in the gym day after day
week after week. It might be because you are not getting
enough quality rest and sleep and this could be what's
holding back those big gains you are looking for.

While you are on any weight gain program you have to be
careful, you have to stop any intense cardio work, as it will
mar your strength training progress by taking a big bite into
the energy needed for your recovery.

Remember that your body adapts best to a stimulus when
it only has to adapt to a single stimulus, and the main
priority here is strength training so please keep all
incidental activity low. In a sense you have to become
"Lazy" By this I mean:

Instead of running "walk".

Instead of walking "sit".

Instead of sitting "lay down"... Get my point?

Another point is that if you want to gain more muscle, you
will have to try to get more sleep. Go to bed early
whenever possible and sleep late whenever you can.

Here are some other reasons why you should sleep more:

* Insufficient sleep has been linked with increases in fat
tissue in the body and a loss of muscle strength and
muscle mass.

* Lack of sleep causes a decrease in bone density,
particularly in women because it can lead to osteoporosis.

Good sleep is as important as a service is for your car. It
recharges your batteries, changes your oil and tops up
your fluids so you can operate at peak function.

Sleep also repairs the body after strength training workouts
and strengthens the immune system.

If you're having trouble sleeping, it might just be that you
are lacking certain vital nutrients in your diet, leaving you
feeling depressed or anxious and causing you to wake
during the night unable to return to sleep.

Try and include the following foods in your diet for a better
nights sleep:

Cereals

Unprocessed cereals contain starch and complex
carbohydrate to fuel energy reserves and give a
comfortably full feeling.

Starch is known to greatly increase production of the
endorphin serotonin, which is the body's natural feel good
drug. It acts to control moods, reduce anxiety and promote
normal sleeping patterns.

Try a bowl of cereal just before bedtime; bread is also a
good choice.

Oats

The oat flakes from which porridge is made are an
excellent source of vitamin B6, which is needed to promote
serotonin levels in the brain. Alkaloids in the grains can
also have a relaxing effect.

Tuna

Tuna and other oily fish are an excellent source of calcium,
a lack of which is said to cause anxiety.

So increasing the intake of these in the diet may well
relieve stress-induced insomnia. Oily fish is also an
excellent source of Omega 3 oils, which are essential for
general health.

Pasta

A good source of protein for those who are lacking this
nutrient and its endorphin-stimulating amino acids.

Pasta has a very low salt content, and is low in fat. It's rich
source of complex carbohydrates to fill you up and
because it releases energy slowly, helps you feel
pleasantly calm.

A perfect food choice for relaxation before bedtime.

Bananas

Bananas are a rich source of potassium, a vital mineral for
nerve function and a lack of which can cause you to feel
depressed and in turn lead to insomnia.

Bananas also have plenty of serotonin stimulating starchy
carbohydrate to relax you and are a good source of the
amino acid tryptophan, also needed for the production of
serotonin.

Nuts

Nuts are rich in B vitamins, proteins and selenium. Brazil
nuts are the richest source of selenium.

Nuts are also high in protein, a lack of which can cause
anxiety and depression. They contain both amino acids
tryptophan and L-phenylalanine, which helps the body to
produce those relaxing endorphins.

Strawberries

A source of vitamin C, which helps to produce endorphins
and a good source of potassium, a lack of which can cause
stress.

The red colour is due to a flavonoid, which seem to
function as a biological response modifier or in other
words they can change your mood for the better and help
you relax.

In conclusion, to have a fully rested body every day is a
giant step towards making big progress in the Gym. High
intensity workouts can then be maintained for longer
periods and you'll have much more energy available
during a workout to push out that extra rep.

"Increase your SLEEP and increase your GAINS"

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