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On this page I blog about whatever is on my mind, I share my thoughts on all kinds of topics which fascinate me. Including fitness , personal development, philosophy, psychology and Neuroscience and all other weird and wonderful things.

  • Hardeep Singh

#6 - Best Way to get Stronger and Build Muscle

Updated: Aug 18, 2018

Simple Nutrition and exercise Rules to Get Stronger and Build Muscle. Here are the most effective exercises to get stronger and build muscle. Most exercises are compound exercises which you should do with free weights (barbells) for maximum results. Some are body-weight exercises where you should add weight as soon as you can.

Click on a link to go the exercise guide on how to do these exercises with proper form, and why you should do them to gain strength and muscle.


>Squat

>Deadlift

>Bench Press

>Overhead Press

>Barbell Row

>Pullups

>Dips

Since there’s a lot of confusion about what to eat and why, here are 8 simple nutrition rules that will help you build muscle, lose fat & get stronger.


>Eat Breakfast – You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast. My advice would be : omelettes, smoothies & cottage cheese. You can google and find lots of easy recipe


>Eat Every 3 Hours. The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. Benefits: Less Hunger.


Eating smaller meals vs. few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim. Less Cravings. Not eating for long periods usually causes overeating at the next meal or ending at the candy machine. Eat at fixed times every day and your body will get hungry at those fixed times.

Example: 7am, 10am, 1pm, 4pm, 6pm, 7pm & 10pm.


Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. Proteins make you full longer than carbs.

How much protein should you eat daily?

At least 1g per pound of body-weight. That’s 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein source with each meal.

Some include: Red Meat. Beef, pork, lamb, deer, buffalo, etc. Poultry. Chicken, turkey, duck, etc. Fish. Tuna, salmon, sardines, mackerel, etc. Eggs. Don’t believe the cholesterol myths. Eat the yolk. Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc. Whey.


Eat Fruits & Veggies with Each Meal – you can eat your stomach full without gaining fat or weight. Fruits & veggies are also full of vitamins, minerals, antioxidants and fibre which helps digestion. Some of my favourite fruits & veggies are: apples, berries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower, Brussels sprouts, bok choy, roman lettuce, chicory, peas, etc


Eat Healthy Fats. Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Balance your fat intake. Saturated Fats. Increase testosterone levels.

Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat. Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts. Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.


Drink Water – Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.


Example Diet

>Breakfast: eggs with veggies, orange, green tea

>Snack: mixed nuts, pear

>Lunch: tuna, roman lettuce, olives, olive oil

>Snack: cottage cheese with apple

>Post workout: ground round, quinoa, spinach, banana

>Dinner: chicken, spinach, baby carrots, pear

>Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Nobody has time to cook six meals a day, prepare your food for the day while making breakfast or dinner. This takes about 1 hour and is key to making this work.

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