Wondering how you can gain weight? There are several gimmicks, fads and “fast fixes,” found all over, but there’s just only one safe way to build healthy muscle mass. You don’t need to be born with great genetics or use potentially dangerous illegal hormones or steroids.
How to build muscle.
The question of “how to build muscle” has a fairly straightforward two-stage process:
- Increase your caloric intake, and
- Exercise. This combination will produce the results you expect.
Don’t be afraid to look into the mirror! You CAN have the body you seek to attain. When you think about how to gain muscle first, the first reaction might be “but I don’t want to gain fat.” Losing fat and increasing muscle mass are two distinct goals, which are approached in two separate ways. You have to remember at this stage that dieting and exercising to lose weight is different from dieting and exercising to build.
The caloric intake must be increased in order to build muscle mass. You have to take in more calories to which your body is accustomed: take in more proteins and healthy fats- your body has no choice but to gain weight.
This should NOT be used as a substitute for a healthy diet, although nutritional supplements may be used. The extra calories are then balanced by working out with weights to achieve the desired increased muscle mass. This workout will “overload” the muscles to stimulate development. The combination of caloric building blocks (which help to regenerate and restore muscle tissue) along with an increase in exercise.
If you’re among the millions who are desperately striving to add weight and develop muscle mass, note that the only way to accomplish your target is through strong dedication, proper diet, and a successful weight- training regime. A diet for building muscle mass requires plenty of protein and enough calories to fuel weight gain.
Multiplying your current weight by 18 is a good place to start. That figure should give you a rough estimate of how much calories your body requires to bulk up in one day. Whether you’re highly busy, playing sports or have a metabolism higher than normal, you may need to increase your caloric intake even more. A diet that builds muscle requires a lot of effort on your part. Consuming enough calories in three meals a day isn’t easy. A good idea would be to eat a few small meals each day instead of three big ones.
Protein is a vital component of every diet to create mass. You will preferably eat 1⁄2 grams of protein per pound of body weight. While this sounds like a lot of protein, it would be much easier to achieve the target distributed over many small meals per day. Fish, poultry, eggs, and lean red meat provide excellent protein sources. Many fresh vegetables and simple carbohydrates combined with lots of protein will allow you to reach your daily calorie quota. The ideal diet for muscle building is a mix of sufficient calorie intake and the proper food styles.
Simple rules for building muscles.
Don’t underestimate breakfast.
Breakfast is the most important meal of the day. It counteracts your muscles to breaking down in the most effective way. At night blood sugar goes down and if you do not eat good breakfast you stop your muscles from growing.
Do not take supplements instead of food. Supplements work best as a compliment to your food or as a boost before training. But never believe that supplements make your muscle grow the way that real food does. Also test different supplements to see which one fits your body best.
Eat every 3 to 4 hours.
So long as you have the right amount of blood sugar in your body, your muscles will grow. Which means you have to eat every 3-4 hours to maintain the right balance in your body and maintain on grow muscle.
Drink Plenty of Water.
Every chemical rejection in your body happens in a water based environment. If you don’t drink enough water you get dehydrated and your body functions operate poorly. Functions such as burning fat, gaining muscle and strength will be affected.
Control whatever you eat
Always analyze what you are eating, and check if you are having enough for muscle building. One way of doing that is weighing your food for like three days. It makes you see how much protein, carbohydrates and fat you’re eating. Try it a few times a year to see the development. This is easy to do with the aid of an Online diet program.
Eat a Variety of food.
That is a key to success. The major advantage of eating different foods is that you get is that your body will receive different nutrients especially if your body isn’t used to certain foods. Also, there is a minimal chance that you miss something, and you’ll certainly get the right amount of proteins, vitamins and minerals your muscles need to develop.
Eat right before training.
You have to prepare your body right before doing a good workout. It can be helpful to eat plenty of carbs the night before exercising in the morning. When you’re preparing in the evenings, you’ve got to eat plenty of meals to get prepared for your workout.
Eat right after training.
After having breakfast this is the most important meal for you. After training your muscles break down, and you need to eat as fast as you can after training. Your muscles require both protein and carbs to grow, and it is here your nutrition drinks can be very important. This gives you both carbs and protein fast.
There is a lot of debate on muscle building with or without steroids. Even so both are achievable with different results. But if your focus is on building without steroids the above guidelines will help you. Always remember that a diet that builds muscle requires a lot of effort on your part.