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It is a given fact that if you want to gain muscle mass, you need to go to the gym on a regular basis. However, if you have been doing this already and you are not seeing the improvements you would like to, then read on. Here are six smart tips for gaining muscle mass.
Tips For Gaining Muscle Mass
Eat The Right Number Of Calories
If you want to build muscle, you will need to take in more calories than you burn. However, if you consume too many calories, you will gain fat too. Aim to consume an extra 250-500 extra calories per day. For a man, this means that you should aim to eat a total of 2,750-3,000 calories per day and for a woman, you should eat 2,250-2,500 calories per day. This will allow you to build muscle mass without gaining fat.
Eat The Right Foods
Do not try to get your extra calories from fatty food such as chocolate or takeaways. You need to eat the right food to encourage muscle mass. Protein is an excellent food choice so make sure you take in plenty of eggs, chicken, fish, and dairy. Vegan food such as tofu and lentils can be substituted if you prefer.
You need carbs for energy so don’t avoid them altogether. However, you should limit yourself to only eating them straight after a workout. Avoid white carbs such as white pasta and rice and opt for the wholemeal version instead.
Eat At The Right Time
If you want to build muscle mass, you need to eat little and often. It is recommended that you eat about every three hours, and you should never skip breakfast. The first meal of the day will set you up for the rest of the day, decrease your blood pressure, and give you energy. You should eat lunch and dinner and then smaller meals in between. Nuts and fruit are great in-between meals.
The purpose of eating like this is that it decreases your stomach size and gets your body used to eating at certain times. This will decrease the cravings you could get if you allow yourself to get too hungry. You will throw your training regime out of the window if you give in to the vending machine because you skipped lunch.
Drink Plenty Of Water
Drinking plenty of water will prevent dehydration and hunger. Strength training is thirsty work and dehydration won’t help your body to recover easily from a workout, making it harder for you to keep going.
Taking the right supplements can help you gain muscle mass, increase your stamina, and reduce the time it takes you to recover, meaning that you can spend more time in the gym without injury. Some athletes are using Turkesterone, a naturally occurring steroid that enhances performance and builds muscle mass.
It is imperative that you allow your body to rest following a workout. Your muscles need this time to develop and grow. Aim to get at least eight hours of sleep per night so that the improvements you make at the gym can influence your muscles. Muscle fatigue can peak up to 48 hours after training and it is important to give your body this time to rest and not try to fit in another strength workout within this time. If you want to go to the gym more regularly, then alternate your strength training days with cardiovascular days.
Use these six smart tips for gaining muscle mass and you will be amazed by the improvements you will be able to see in a short space of time.