While building muscle mass can be a tricky process, it can be achieved with discipline, determination, and patience. Since building muscle mass requires a positive energy balance, it’s essential to burn more calories than you consume.
When thinking about weight loss, the importance of gaining muscle mass is often overlooked by many people. This may be because weight loss is often measured in terms of the total number of kilos shed instead of fat loss. However, for holistic weight loss, gaining lean muscle is key.
Muscle gain is a result of a proper diet and a well-prepared workout regime. The key factors that play an important role in muscle gain are nutrition, training routine, and rest.
In this article, we’ll discuss the top 5 tips to help you gain muscle.
1.Pick The Right Exercises
The first step towards muscle gain is choosing the right exercises. Your exercise routine should include squats, deadlifts, and push-ups as these will help the majority of your muscles to work. Also, take note that using proper exercises and techniques are essential to get the desired results.
To gain muscle, you must first realize that the body is actually made up of several different muscles. When you start to focus on one muscle group, such as your chest or back, you’re only building half of the muscle group, and you’re only going to get half the benefit that you could if you worked on them all. Thus, instead of focusing on one muscle group, focus on multiple muscle groups at once. By doing so, you’ll notice that you don’t feel exhausted as often after each workout.
If you’re a beginner, only exercise as per your capacity and look for a trainer who can help you learn the right form of different types of exercises that help you work on all your muscles.
When you’re focusing on muscle growth, make sure to fuel your body efficiently. If you’re on a weight loss program and are trying to cut calories through exercise, you may have difficulty in gaining muscle.
Since protein is essential for muscle building, your body will need enough protein when you’re lifting weights or doing high-intensity workouts regularly. To build muscle fast, your body should have enough protein to rebuild muscles when they breakdown during workouts.
The easiest way to increase your protein intake is to include a whole protein source like red meat, poultry, or eggs with each meal. If including protein from natural food sources seems difficult, you may opt for natural protein supplements like protein shakes or protein bars. Check out some amazing pre workout supplements here.
3.Increase Your Workout Intensity
Increasing the volume and the intensity of your training can get your body into a state called muscle hypertrophy. This means that your exercise routine will lead to muscle stress and break down, inducing muscle growth.
To build muscle, you have to constantly demand more from your body and progressively increase the intensity of your workout. A high-intensity workout, like HIIT, means that short bursts of high-intensity workouts are alternated with low-intensity rest times. This helps you increase your metabolism, burn fat more efficiently, and increase lean muscle.
A 30-35 minutes daily session of high-intensity workout may be an ideal start to building muscle. Make sure to keep your reps as intense as possible since this will ensure that your muscles can easily breakdown and rebuild.
4.Include Heavy Weights
When you’re looking to gain muscle, it’s important to prioritize muscle-building while training. Weight lifting is the best way to gain muscle. That being said, include several sets of body weights so that you can achieve muscle failure. Muscle failure refers to lifting weights to a point where your muscles can no longer perform another rep. When you overload the muscle, it adapts by growing bigger muscle fibers, eventually leading to muscle gain.
For optimal benefits of weight lifting, try to be explosive while exercising with weights. This means that you lift the weight quickly but lower it slowly. Additionally, while lifting weights, make sure to alternate different muscle groups. This will ensure that all your muscle groups are getting trained with the right intensity.
5.Rest And Recover
When it comes to building muscle quickly, rest is one of the most important factors. This is because rest enhances your body’s ability to recover. Experts suggest that giving your body rest after a three-day intense workout session can help with quick muscle recovery. The reason for this is that the process of muscle recovery happens optimally during sleep or when your body is resting.
That being said, rest for muscle gain is a critical factor when it comes to building muscle. The development of stronger muscles happens when you’re resting and not while you’re working out. It’s also important to sleep eight hours per night, especially if you’re trying to develop larger muscles.
If you do heavy weight lifting, the stress and strain that you put on your muscles may lead to muscle breakdown. Your body needs rest to repair these areas. By sleeping eight hours, you allow your muscles to rest. Also, if your body is resting, it allows the repair process to occur, so damaged tissues will be replaced. You can then start to develop new, healthier muscles by exercising those areas again.
When you’re aiming to gain muscle fast, achieving a positive energy balance is essential. This is done by focusing on your nutrition, exercise routine, and rest.
For muscle gain, it’s important to frequently eat wholesome meals. Make sure to fuel your body with enough protein. Doing so helps rebuild and repair muscle, increase metabolism, and aid in fat loss. Also, include green leafy vegetables, nuts, and whole grains to ensure that your diet is rich in fiber, antioxidants, vitamins, and minerals, all of which play a crucial role in gaining muscle efficiently.
While training, consider weight lifts, high-intensity training, and achieving muscle failure to gain muscle fast. Finally, make sure to give your body enough time to rest by getting eight hours of sleep daily.