5 BEST TIPS FOR MUSCLE BUILDING (SKINNY PEOPLE) | पटले लोग ये 5 टिप्स फॉलो करें |

5 BEST TIPS FOR MUSCLE BUILDING (SKINNY PEOPLE) ||

Hello guys kaise ho aap sabhi asha karta hu aap sabhi ache hoge dosto aaj hum baat karne wale hain bhoht hi important topic ke bare me jo hain 5 muscle building tips ye tips sirf skinny logo ke liye nhi hain balki sabhi log iss duniya me jitney bhi log muscle building karna chahte hain ye 5 tips ko yaad karle kyu ase hi sabhi log muscle building karte hain samay kharab kiye bina apna blog shuru karte hain.

1. EAT MORE :- Sab se pahli chiz ati hain kisi bhi insan ke liye muscle gain karne ke liye pahli tip hain eat more ye baat bhul jao ki main jada khana nhi kha pata hu ya nhi kha pati hu meri bhukh hi itni hain main kya karu nhi khaya jata lekin apko khana padega simple science hai ye apko calorie surplus me rahna padega ab calorie surplus ka matlab kya hota hain humari body din bhar me kuch amount of calorie ko burn karti hain bhoht sare function me jaise ki apki body ke ander apke internal function ho rahe hain jaise ki sans lena hain digestion ya brain functioning apke heart, lungs ye jo sari chiz kam kar rhi hain ye calorie burn karte hain apko zinda rakhne ke liye isme apka BMR ata hain isme apka NEAT ata hain bina exercise ke alava jo aap calories burn karte ho matlab body calorie burn karti hain iske baad isme ata hain TEF matlab thermic effct of food khana jo aap kha rahe ho usme jo calories burn ho rahi hain digest karne ke liye iske sath hain isme TEA yaniki thermic effct of activity exercise karte hu activity karte hue jo calories burn ho rahi hain ab agar aap unti hi calories doge apni body ko jitni wo din bhar me kharch kar rhi hain jada calories nhi hoge usse surplus create nhi karoge toh muscle kaise hoga apko bukh nhi lagti ye apka problem hain lekin apki body ka growth tab tak nhi jab tak usko jada calories nhi milegi simple baat hain dosto over protective mother hoti hain apki body agar aap usko jada calories doge wo apne aap me store kar leti hain or jada tar cases me log itni jada calories consume kar lete hain toh body kya krti hain fat ke form me use store kar leti hain lekin hume won hi chaiye hume muscle ke form me chaiye toh muscle ke form me jab bhi apko apni calorie ko store karna hota hain toh wah per training ke help li jati hain muscle ko train kiya jata hain muscle me requirement paida ki jati hain or fir calories di jati hain jab usko calories milegi nutrients milege toh muscle grow karta hain.

2. TRACKING CALORIES :- Ab baat karte hain tracking your calories matlab ki surplus create karna hain muscle build karne ke liye mass gain karne ke liye ye toh fact hain lekin uska ek idea bhi hona chaiye matlab maan lo aaj agar aap 3 roti khate ho asa nhi hain ki aap 10 roti khane lag jao fir toh apka size badhega hi badhega lekin bhoht jada badh jayeg jo ki fat ki form dikhne lagega iss lite calories ko track karna bhoht jaruri hain matlab ki surplus create karna hain lekin kitna create karna hain ye pta hona chaiye agar aap muscle building phase me jump kar rahe ho or apko pta hain ki apki maintenance calorie yani jo apke body weight ko maintain karne ke liye energy ko maintain karne ke liye abhi chaiye wo 2000 hain toh ek chota sa surplus aap create kar sakte ho 100 ya 200 calories ka lekin wo calories din bhar me apko utni hi mil rahi hain ye make sure karne ke liye apko caories ko track karna padega aap apni marji se kitna bhi carbohydrates ya kitna bhi food consume nhi kar sakte agar asa karna lagoge toh OBCT ki traf aap badhoge toh uske liye kya kiya jata hain kuch tools hote hain jo apko use karne chaiye pahla tool hain food scale ab ye hota toh bhoht chota sa hain lekin bhoht kamal ki chiz hoti hain isme aap apni har calorie kitna food kha rahe ho exactly measure kar sakte ho jab aap oats kha rahe ho toh aap isme apna koi bhi bartan rakhe isko zero per set kar or usme aap oats daliye apko chahe 40 gram khane hain ya 50 gram khane hain apne measure kar liye galti ki koi gunjaish hi nhi hain choti choti detail jab aap track karoge tab apko bhoht ache result milege issliye jo jada 99.9% jo log hain iss duniya me unko detail result nhi milte hain fir wo sochte hain samne wale ne kuch or kiya hain isne steroids liye hain mind set asa ban jata hain jab tak aap training ko ek kam kit rah focus nhi karoge tab tak apko detail result nhi milega ache result nhi ayege iss liye food scale lena kafi jaruri hain iske baad kam khatam nhi hota hain kafi sare application hain jisme aap food ka amount dalo usme apko pura sab bta dega matlab kitne macros or kitni calories mil rahi hain protein kitne gram mil rahe hain fat or carbs kitne gram mil rahe hain sodium sugar sari chize track kar sakte hain progress tabi hogi jab aap apni calories ko track karna sikhoge ye gym me jaa kar nhi ayega learn karna padega.

3. TRAINING PLAN :- Jab aap baat karte ho muscle building kit oh sirf weight gain nhi karna hain yah per weight jo hain apka muscle se badhna chaiye thoda bhoht fat us process me agar humara badh bhi gya chalega lekin aim kya hain muscle gain karna aap muscle gain tab tak nhi kar sate hain jab tak usko ek sahi weight training resistance training na mile or iske liye apko plan chaiye ab ye plan har individual ka thoda thoda hota hain kyu ki har individual alag alag hain kaise humare joints ki jo attachment hain muscle belly ki humara biomechanics sabko thoda thoda alag hota hain jiski wajah se hum sahi training split chaiye pahle toh training split ka matlab kya hota hain workout split ka ki hum kon se din kon sa workout karege kuch log bodybuilding split istmal karte hain kuch log push pull legs kuch log upper body lower body toh ye apke hisab se apki life style ke hisab se match hone wala workout apko dudhna padega jaise ki maan lo ki aap 4 din hi gym jaa sakte ho toh aap kaise push pull legs follow kar sakte ho usme 6 din lagte hain agar aap 3 din gym karte ho toh apka push pull legs ka split hain per aap wo 3 din hi kar paoge agar aap 6 din karte ho gym toh aap 2 bar push pull legs kar sakte ho agar aap 5 din gym kar sakte ho baki busy rahte hai toh aap single part train kar sakte ho agar koi squat kar rah hain toh ye jaruri nhi ki aap bhi squat utna hi effectively kar paoge muscle gain karna agar aim hain jo hum baat kar rahe hain muscle building ka ho sakta hain apko leg press me apko jada muscle gain ho toh ye apko test karni padti hain ki kon se exercise apko suit kar rahi hain issi trah training plan me 2 or chize hain sets, reps, volume matlab ki apko kitne rep lgane hain 10 lgane hain 12 lgane hain ya 15 lgane hain or volume apka kitna rahega number of sets aap kitne lgaoge 12 sets lgaoge total 15 lgaoge 20 lgaoge ye depend karta hain apke exercise ke level ke upper yani aap beginners ho ya fir intermediate ho bhoht fark padta hain inme beginners jo hoga wo rep range jada rakhega taki usko movement samjneme asani ho bar bar jab wo repetition ko lgayega toh usko samaj me ayeaga ki kis trah se exercise karna chaiye iss exercise se ka per feel hota hain jaise jaise aap progress karoge intermediate tak pochoge toh rep range thoda kam kar sakte ho muscle builing wale range me hi rahoge per jada weight lift kar paoge jaise jaise aap grow karoge.

4. PROGRESSIVE OVERLOADING :-  Ye bhoht hi important point hain muscle building ke liye sab se important hain wo hain progressive overloading matlab simple bhasa me kahu next time jab baat train karne jaye gym me toh apka aim hona chaiye ki apko pichli bar se better perform karna hain chahe wo jada load uthana ho chahe wo extra rep lgana ho chahe set ke bich me rest kam lena ho progressive overload karna padega matlab apni body ko jada push karna hain agar wo same tarike se aap apni body ko train kar rahe ho jaise last week kar rahe the ya use pahle kar rahe the toh aap bhi toh wohi rahoge na apne apni takt jada nhi lagai jor jada nhi lgaya toh growth kaise kar sakte ho agar aap 100kg ki bench press aaj lga rahe ho or aap chahte ho ki apko chest grow karna hain toh apka aim 3 se 4 month me 100kg ki bench press se upper badh kar 105 ya 110 pochne ka hona chaiye 10 repe aap 100kg ke lga rahe ho toh koshish karo ki 100kg se aap 12 tak ya 15 tak rep lao ya fir 110kg me 10 repetition aap lga paye iss aim se training karni hoti hain isse kahte hain progressive overloading agar aap ye nhi kar rahe ho toh apki muscle building nhi hogi sab se jada mistake log 99% yahi karte hain ab point ata hain karege kaise ye isko karne ke liye dosto note book maintain karni padti hain jaise notce bnana apne last time kya kiya tha koi se exercise kit hi kitna rest liya tha kitne repetition lgaye the agar apko iske bare me kuch yaad nhi hain koi idea nhi hain matlab apke pass last week ka kuch data nhi hain apne kya kiya tha toh aap iss week kya karoge toh dosto ye chize apko khu se karni padegi gym me agar notebook apko le jane me sharm ati hain ya fir log haste hain bhul jao india me maine dekha hain koi bhi notebook  le kar nhi ata lekin bhar dusri country me jo detail me sab note karte hain unko pta hota hain ki unhone last week kya kiya tha iss bar kya karna hain isse apko bhoht acha result milta hain dusro se kafi better gym ko exercise ko iss tarike se mat lo ki gym me jayege jo dekhega uss samay samaj aya wohi exercise karli bus khatam isme sharmane wali baat nhi hain guys jaise aap study karte ho usme bhi toh subject hote hain usme bhi aap tiyari karte ho ussi trah se isko bhi tiyar chaiye aap me se kafi log 8 saal se bhi training kar rahe hoge kya unko sbhi ko acha result mila apko khud pta hoga kyu ki apne uss trah se train nhi kya aap kuch bhi kar rahe ho guys iss par dhiyan do.

5. RECOVERY :- Humara last point ata hain recovery and rest ab recovery ko aap wo mat samjo ki main sahi khana kha rah hu sahi supplement le rah hu toh meri recovery achi ho jayegi bhoht hi important factor log miss kar jate hain apka rest jab aap training nhi kar rahe ho tab aap kya kar rahe ho isse bhoht fark padta hain ya aap baithe ho lete ho chal rahe ho training kea lava use bhoht fark padta hain apki recovery me or apke body muscle kaise recovery ho rah hain agar aap gyme alava bhi bina kam ke bina wajah ase hi dodte rahte ho ghumte rahte ho ya fir jah per aap baith sakte ho wah bhi khade ho jah per let sakte ho wah per baith kar kuch bekar kam kar rhe ho apna time waste kar rahe ho toh isse recovery per fark padta hain apko ache se sleep lena bhoht jaruri hain 7 se 8 gante apko sona chaiye deep sleep quality sleep ye kafi jaruri hain apke recovery ke process ke liye.

NOTE END :- Guys ye thi humari aaj ki puri jankari asha karta hu apko ye jankari bhi pasand ayegi comment karna na bhule apka comment humari liye kafi jaruri hain guys apka comment padh kar hume kafi acha lagta hain hum or bhi motivate hote hain or achi apko jankari dene ki koshish karte hain agar apke dil me koi or topic ho jiss per aap jankari chahte hain ya koi question ho aap jarur puch sakte hain hum aapka answer jarur dege milte hain naye topic ke sath tab tak ke liye bye take care.