HOW TO GAIN MUSCLE MASS- A COMMON QUESTION
Do you know how to gain muscle mass following a routine? Struggling to put on weight and muscle mass? Frustrated because you did gain a few pounds only to see that you have lost it all a few days, and a week later? I know exactly what its likely to question if gaining weight putting in a real size is a possible. No need to worry guys, putting on weight is a lot easier than you might think once you learn the principle.
YOU WANT TO GAIN MUSCLE MASS, BUT DON’T WANT TO GET FAT, RIGHT?
Today, people want to look lean, shredded, ripped, athlete, and muscular. It’s encouraging to see people opting for “lean bulking” diet plans, which are the best way to build, lean muscle mass through nutrition. Building muscle requires dedication and patience, not just in the gym, but also in the kitchen.
EAT ENOUGH CALORIES FOR MUSCLE GAIN:
- There is a fine line between eating too little to perform and too much that may cause weight gain. The simple reason behind you’re not gaining weight is not getting enough calories consistently daily. The easiest way to ensure this is to do the following method:
- Firstly, find out how many calories it takes to maintain your current weight.
- Whatever the amount is you should double the intake of calories. Include a variety of nuts, seeds, whole grain, and legumes to increase the amount of quality calories you’re getting.
- You should eat a load of food every day that surpasses your basic daily calorie requirements. Men and women in gyms were, “getting big” and gaining muscle with this diet plan. A lot of bodybuilders go through periods of “bulking” where they increase a body mass (muscle and fat), followed by a “cutting” phase where the excess body fat is burned off later. But, it’s not practical for the average guy or girl looking to add muscle and get in shape.
CONSUME QUALITY HIGH PROTEIN FOOD:
Proteins are the essential element in muscle gaining and as it is said, that the body can only use, so much protein at one time, meaning that is important to spread it out over the day- most importantly, before and after working out. Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements. These foods are high in protein and low in fat. But this does not mean that we should neglect the carbohydrates and fat altogether.
TAKING EMINENT QUALITY OF CARBOHYDRATE FOODS:
Since carbs are responsible for providing your body with the energy needed to complete a workout, the intake level should be adjusted on a day-to-day basis. Always try to avoid simple, or sugary carbs and stick which whole grains, fruits, and veggies. You can opt for oats, brown rice, white basmati rice, sweet potato, whole-wheat pasta, rye bread, wholemeal bread, quinoa, etc. which are rich in good quality carbohydrates.
DEVOUR HIGH-QUALITY HEALTHY FATS:
Healthy fats may comes from organic oils and nuts, and help absorb vitamins in the body while regulating hormone production. Meanwhile, healthy fats reduce inflammation, increases heart health, and lower blood cholesterol. Examples of healthy fats are- organic peanut butter, extra virgin olive oil, walnuts, almonds, flax seed oil, coconut oil, etc.
MUSCLE GAIN MEAL PLAN GUIDELINES:
The consumption of 35% protein / 45% carbs / 20% fat macronutrient ratios is to be kept in mind for building muscle.
When constructing your meals, you may find that some food nutrition profile details differ when comparing to food labels. The nutrition details of the meal plans is the guide, and all bodybuilding meal plans are accurate estimates.
DO COMPOUND EXERCISE FOR MUSCLE GAIN:
- The exercise is effective for increasing muscle mass and giving you real strength.
- Bench press, squats, dead lifts, military press, barbell rows, lat pull downs, and even some clean and jerks are examples of compound exercise that you need to add to your gym routines immediately!
GET ENOUGH SLEEP:
The growth of muscle fastens during rest and also recovers the injured muscle, so; if you’re not getting enough sleep every night, it’s going to limit your gains. Aim to get at least 8 hours of good sleep each night for the best results.
Consuming an adequate amount of carbs, proteins, and fats contributes to the overall health of the body and basic metabolism. Along with proper diet, sufficient quality sleep is also mandatory to relax the muscles after the workout. Continue with the diet plan, and you’ll achieve the lean muscle mass.