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3 malos hábitos que no te dejan ganar músculo

Ganar músculo está “cañón”. Especialmente si tienes más de 30 años, ya que hormonal y metabólicamente empieza a haber una baja natural. Es por ello que hay que echarle más ganas y conjuntar una súper rutina orientada a ese fin, alimentación y suplementación.

3 errores que no te dejan musculo skinny-guy-working-out

Van 3 errores que no te dejan ponerte “mam__do”

1. No hacer pierna: Los músculos más grandes del cuerpo se encuentran en las piernas, por lo que es vital que los ejercites. Estudios han demostrado que al fortalecerlos secretan hormonas que permiten ganar volumen y fuerza en todo el cuerpo. No te enfoques solo en el pecho y brazos: ten en mente que en tu cuerpo debe haber una proporción entre la parte superior y la inferior.

2. No hacer ejercicios compuestos: Un error muy común es hacer ejercicios aislados en vez de compuestos. En pocas palabras, es preferible optar por aquellos ejercicios que trabajan grupos musculares grandes y que además impliquen control postural (trabajo del core), ya que varios estudios demuestran que esta es la forma más rápida de aumentar la masa muscular.

Algunos ejercicios recomendados son:

  • Press de pecho en banca

  • Peso muerto

  • Dominadas

  • Remo con barra

  • Sentadillas

3. Llevar una mala alimentación: Si quieres crear músculo, necesitas un balance óptimo de proteína y carbos, de 20 a 30% del total de calorías, deben ser de proteína cuando llevas un entrenamiento orientado a crear masa muscular. Y 50 a 60% de carbohidratos, prefiriendo los que tienen fibra y poca grasa.

malos_habitos

Además debes aprovechar la ventana metabólica de 30 a 40 minutos post entrenamiento de fuerza para tomar un batido de proteína bajo en carbos, la recomendación promedio es con 15 a 20g de prote. Este eleva los niveles de testosterona y aumenta sensibilidad a la insulina.

Alimentación-para-ganar-masa-muscular-1

Así que ¡no la riegues! Y a tener mejores bíceps que Chris Hemsworth o The Rock.

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