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3 Ways to Build Muscle without Protein Shake


Nowadays, people who are interested in building muscles consume protein shake on a regular basis. There are several benefits of consuming protein shake, but this is not the only thing by which you can develop strong muscles. This is for those people who believe that protein shake is the only formula for building muscles. Let us go back and find out how bodybuilders were developing muscles when there were no protein shakes available. That time bodybuilders were eating natural foods to tone their muscles and if you are one of them who are not interested in protein shake, then read this article to know how you can build muscles without consuming protein shakes. There are chemical supplements which may bring negative effects on cholesterol that is why it is imperative to consult your physician or physical trainer before using any such supplement.

Identify the Right Foods

This is the first step in building muscles; you have to make a list of those food items which have quality protein. The most popular food which most of the people rely on is to eat grilled chicken breasts. No doubt consuming protein shake is beneficial because they are convenient to consume. Let us do the math, one serving of protein shake will provide you around 25 g of protein along with 1 g of fat. This protein shake will also include 30 mg cholesterol and 130 mg in sodium. Let us now compare it to the grilled chicken. One serving of grilled chicken will give only 6 g of fat and 50 g of protein. This will also include 150 mg in cholesterol and around 200 mg in sodium.

If you are a foodie, you can cook your own meal; add some vegetables which will provide extra nutrients. While preparing food for yourself you are supposed to keep a check on the calories.

Right Exercises

This is also important because your muscles will not develop if you will not shock them. You are supposed to understand the capacity of your body and accordingly use weights. In case you don’t have equipment at home, you can start with a set of dumbbells. Your exercise schedule must include small muscle group as well as large muscle group so that each and every part of your body is trained properly. Give proper importance to rest so that your body can recover.

Keep Shocking Your Muscles

After a certain amount of time your muscles become used to with the exercises you do. This is the time when you have to change your routine. You can change it every two weeks and this change will help you in a number of ways. You can change the exercise, you can increase the weights or you can include more exercises. In the present scenario health industry is growing at a rapid pace and the volume of information available on the Internet is confusing beginner bodybuilders. That is why it is good to consult a physical trainer in the beginning so that health supplements cannot make negative effects on cholesterol.