Building your muscles the right way is a challenge, but that doesn’t mean it has to be complicated. While you can build four pounds or more of muscle in 30 days, the typical goal is gaining 1-2 pounds of muscle a month. Building muscle efficiently requires more than just putting in time at the weight rack or just increasing your calorie intake. It is a strategy that combines many different factors that are essential for reaching your goal. Below you can find the most important tips and rules to follow to build up your muscles the right way.
The crucial task for helping you boost your muscle mass is eating the right thing at the right time and not skipping meals, especially breakfast. Eating your breakfast, lunch, and dinner, as usual, interspersed with pre and post-workout meals and with two snacks in between is the easiest way to do it. Eating smaller meals more often will decrease your stomach size, leaving you feeling full more quickly, and will stop all the cravings you might have during the day. This is also the best way to let your body get the most out of the meal and the nutrition you take in.
Eat Multiple Protein Meals
Muscle is a protein itself, so it is more than logical that for building more protein, you need to increase the intake of either protein itself or the amino acids – the protein building blocks. Since these are necessary to recover, repair, and build muscle tissue, you can’t expect big results if you skip food rich in protein. Around 80 grams of protein per day is an average intake needed for most people if you consume 4 meals a day. In other words, 20 grams of protein in one meal is the optimal amount accepted for muscle growth. Protein-rich food includes lean beef, chicken, eggs, yogurt, almonds, and oats; these can be very easily made into tasty meals.
Include Protein Shakes and Supplementation
If you think you are not taking enough protein through your meal or you just want an easier way of controlling your protein intake, you can consider adding supplementation to your eating habit. According to the fitness experts at fintys.com.au/supplements/bcaa/, the best way to help build muscle is by including these essential amino acid chains into your diet. Since they are protein-building blocks, they play the most important role in the process of recovering, repairing, and building up the muscle tissue. Consuming an average of 10 to 20 grams of protein about 60 minutes before your training session may help the muscle-building effect. However, you should also consume about 20 grams of protein mixed with some carbs shortly after a workout. During this time, you will also have to limit fats, which can slow the absorption of protein significantly.
Less Cardio, More Strength Exercises
To build muscle, you need energy, and regular cardio uses the most of it. The most efficient way to build lean mass is resistance training, especially if you pack your workouts with some big calisthenic exercises like bench press, squat, lunge, and a pull-up. These are all examples of compound exercises that help the release of testosterone, which is crucial for muscle growth. If you do want to include some kind of cardio, the most efficient way to do it is doing high-intensity interval training sessions, also known as HIIT. Since it’s usually done very fast, it also helps lose your body fat without losing muscle weight.
Get Plenty of Rest
All the processes that lead to muscle growth occur between the workouts, during the time of rest and sleep. Make sure to get at least one to two days off per week so your muscles can fully recover. Training too often, too frequently, or too hard without rest and recovery can actually set back your muscle growth and lead to illness and injury. Another thing to keep in mind is to lower your stress level as much as possible as chronic nervousness elevates cortisol, which is a hormone that makes your body store fat and burn muscle. So having an ideal amount of sleep-seven to eight hours per night, and being at peace with yourself, contributes highly to your physical health as well by keeping your muscles healthy too.
Gaining muscle weight is not an easy process, however, it doesn’t necessarily have to be complicated. By setting reasonable goals, keeping track of your nutrition intake, following the strict training regime, and letting your body get sufficient recovery it needs, you are ensuring to get the shape you want in the fastest way possible.