Gaining muscle mass can be a challenge especially if you don’t know all the proper techniques. Many people think all you have to do is lift heavier weights to develop big muscles. What they don’t realize is that strength training is only one part of the equation. In 3 simple steps, here’s how to gain muscle:
- Train the right way.
- Eat the right kinds of food in the right quantities.
- Get enough rest.
How to Gain Muscle with the Right Training Program
There’s only one way to force your body to build more muscle, and that’s by lifting weights to put stress on your muscles, break them down, and give your body time to recover. For big and fast muscle gains, follow a muscle-building workout that progresses through the weeks. If you are concerned about putting on fat, include 10 to 15 minutes of cardio workout before and after your strength training routine to help burn body fat.
How to Gain Muscle by Eating Right
If you want to add muscles to your body, you need to eat more calories. However, it’s not enough to take in just any kind of calories. You also need the right balance of protein, carbohydrates and fat.
The rule of thumb is to consume one gram of protein daily for every pound of body . But if your goal is to gain muscle, you should eat twice the amount or 2 grams of protein for every pound of body . Muscles are made of amino acids and proteins. If you want bigger muscles, you have to provide your body with the necessary building blocks.
You also need carbohydrates and fats to help build muscles. Carbohydrates are the body’s main source of energy. Without carbohydrates, you won’t have the energy to go through your intense workouts. Nutrition experts recommend consuming 2 grams of carbohydrates for every pound of body . If you don’t get enough carbohydrates, your body will break down muscles to provide the energy it needs to function properly. You wouldn’t want this to happen.
The body also needs fats for proper metabolism and to help your joints and muscles recover. Eat healthy fats found in fish, olive oil, nuts, seeds, avocado, etc.
How to Gain Muscle by Sleeping and Resting
Most people think that muscles develop while they work out at the gym. This is a common misconception that happens to be one of the reasons why people find it hard to grow bigger muscles. Lifting heavy weights puts stress on the muscles and causes them to tear. It is while you sleep and rest that the body works to repair the muscles and tissues. The body rebuilds the muscles and makes them bigger and stronger while you rest.
It is a common mistake to train hard every day without rest days in between workouts. Hard-gainers, or people who find it extra-challenging to gain muscle mass, often train too long and too hard. Any workout that takes over 45 minutes will actually hinder your progress. Choose the right exercises and perform them with proper form to get the best results. Don’t forget to get the calories and rest that you need to build and develop a muscular physique.