Let’s Build Some Muscle Mass
From nutrition to your workout here are some proven ways to naturally build muscle mass and start reaching your fitness goals! It’s not rocket science – just hard work, smart nutrition and perseverance!
Build muscle mass naturally
Everyone knows that training with weights will eventually build muscle, but the process can be frustratingly slow.
Many fitness enthusiasts find themselves stuck in training plateaus for months at a time with little or no changes to their physique or strength. Here is a look at some tips you can use to increase your muscle mass as quickly as possible.
1. Eat for the Physique You Want
Many people actually find it difficult to eat enough food to continue building muscle. In order to make dramatic changes to your strength and muscle mass, you will have to maintain a caloric surplus every single day.
That being said, exercising a lot does not give you a free pass to eat whatever you want. Foods that weren’t good for you before you started your training regimen still won’t be good for you. Fatty hamburgers, greasy pizzas, and microwave burritos are still full of empty calories and unnecessary fatty cholesterol.
When training with a goal in mind, it’s especially important to eat a diet consisting of proteins, carbohydrates, and healthy fats. The results of your workout depend on what you eat.
2. Watch Your Macros
When it comes to building muscle, there are three macronutrients you should focus on. Those macronutrients are carbohydrates, fat, and protein.
Due to the fact that everyone is slightly different, you will have to toy with different percentages of each of these macronutrients in order to find a combination that works for you. High quality beef provides valuable proteins for building muscles. Essentially, you eat muscle to gain muscle.
Beef contains nutrients that enhance joint repair and increase energy, while whole grains like brown rice are rich in valuable carbohydrates. Slow-digesting whole grains release energy throughout the day, and help prevent sudden fatigue before, during, and after an exercise.
Fruits like oranges, apples, and cantaloupe are also good sources of energy (and flavor!)
3. Attack the Major Muscle Groups
It might be tempting to go straight for arm and shoulder workouts, but that could be a waste of your time and energy. Focusing on your chest, back, and legs will increase your testosterone production and kick your metabolism into overdrive.
The “big three” exercises for serious bodybuilders are squats, bench press, and deadlifts. Don’t only exercise these three groups every day, however. Mix it up so your body doesn’t get too comfortable with doing only one thing—or cause a fatigue injury.
Targeted exercises can increase tone and muscle mass in specific areas, and give the Big Three a much needed break
4. Focus on Form
Sloppy reps are both ineffective and dangerous. Injuries hurt, and can be expensive. Your form should be your number one priority at all times when you are lifting any amount of weight. Bodybuilders must leave their ego at the door and remember to focus on making progress in a safe and healthy fashion.
Slow, controlled reps are safer, and build more muscle, than quick, jerky movements. Your goal isn’t to do the most reps, but to build muscle.
5. Don’t Forget Your Supplements
There are literally thousands of supplements on the market, and that makes it difficult to find the right products. As a general rule, you want high-quality supplements with no gimmicky ingredients. That includes a good multivitamin, fish oil for cardiovascular health, and a diuretic to prevent water retention, BCAAs, and protein powder.
Supplements are a safe way to boost the nutrients available to your body for building muscle and burning fat. Many whey proteins, and other supplements too, come in a variety of flavors, so you can take that into account when you’re choosing your supplements too.
Some companies, like SDI Labs, offer pro-anabolic supplements. While many of these kinds of supplements do not require a prescription, all of them should only be used under the supervision of a trained physician.
Unless you are giving your muscles and adrenal system time to rest, building muscle mass will be nearly impossible. Most major muscle groups need at least a week to recover after a serious workout, and you should be getting at least seven hours of quality sleep a night.
Weight training breaks down your muscle fibers—that’s why you feel sore for a few days after. When you rest, you’re giving your muscles time to build themselves back up, bigger than they were before. Rotate the muscle groups you exercise throughout the week.
That way you can stay active while giving your body time to rest.
In the end, your diet is just as important as your workout program.
You should have a long-term plan for your lifting routines and diet if you want to gain muscle. Your results are directly connected to what you put in to your workout—you need to try hard, and eat well. No grain, no gain.
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