Many of the people who start an exercise routine in order to increase their muscle mass may not be very clear on how to achieve it.
Nevertheless, one of the objectives is to gain muscle mass in the chest, for which there are some recommendations that can help achieve this objective and do not represent a risk if they are taken into account responsibly. These are:
- Planning an exercise routine: The World Health Organization (WHO) recommends implementing in the routine exercises in which progress can be made without the need for heavy objects, using the body’s own weight. This is a simple and controlled option that can be very helpful for those who do not have a large team or are not used to one.
- Clearly divide the upper and lower body: This is useful to be able to exercise them dynamically and not tire both areas at the same time.
- Have a good rest: sleep is one of the key points in increasing muscle mass. During sleep, the body releases hormones that can help heal muscles. This repair is what allows the body to exercise with greater performance as the routine progresses.
To this must be added a good diet and, precisely, the portal CDAG highlights some foods that help gain muscle mass in the chest.
One of these foods is the egg because its white is rich in an amino acid such as leucine, which promotes muscle gain. Another is tuna, which, by containing Omega 3, also promotes the increase in mass in the chest.
And finally, there is salmon, which, being composed of different amino acids, promotes the growth of the chest muscle.
In the same way, it is necessary to emphasize that these foods should not be consumed in excess, they should be eaten in moderation.
oatmeal smoothie
Ingredients: 50 grams of oats, one tablespoon of honey, two tablespoons of soy protein, one tablespoon of wheat germ, one tablespoon of protein powder (optional) and 250 milliliters of milk (cow, almond, coconut or others).
Preparation:
1. Put all the ingredients in the blender.
2. Process until everything has been integrated and a homogeneous mixture is formed.
3. If it is too thick, you can add a little more milk.
4. Serve without straining and consume.
Chocolate Banana Milkshake
Preparation:
1. Peel the banana and chop it into pieces.
2. Put the pieces in the blender along with the rest of the ingredients.
3. Process until everything has been correctly integrated.
4. Serve and consume.
Egg and walnut smoothie
Ingredients: three boiled eggs, a banana (optional), 50 grams of nuts, a tablespoon of low-fat yogurt and 250 milliliters of skim milk (or any other liquid alternative).
Preparation:
1. Cook the eggs beforehand to avoid diseases like salmonella.
2. Peel the banana and chop it into pieces.
3. Put all the ingredients in the blender and process.
4. Once the mixture is homogeneous, serve and consume.
Banana and honey smoothie
Preparation:
1. Peel the bananas and chop them into pieces.
2. Put the pieces in the blender along with the rest of the ingredients.
3. Process until a homogeneous mixture is formed.
4. Serve without straining and consume after having practiced physical activity.