Looking for the ultimate method to increase your muscle mass? What can you do to make your muscles grow strong fast? What are the secrets to building impressive muscles without having to wait for months?
I know how frustrating it is to gain weight as fat instead of muscle. Therefore, I share with you these 8 tips that will solve any doubt about how to increase muscle mass and its size in a clean and easy way so that you can achieve the physique of your dreams as soon as possible.
Eat enough calories
Many people who fail to see the results they seek when trying to gain weight are as follows:
"Your body will only grow if you offer it enough quality calories each day."
In other words: you need to consume more calories than you burn each day. Why don't you try to start with the following plan that I propose?
Try to eat at least 20 calories for every 500 grams of weight you want to gain in the form of muscle mass.
Most people eat two or three menus a day and a few protein shakes when they remember. Then the doubts come: why is my muscle mass not increasing?
The reason is that you will only be building new muscle tissue and increasing your weight when you eat an abundant amount of protein and calories through small menus throughout the day.
It is common to find people who have no idea how many calories they need. Be aware that eating until you are satisfied is not enough especially if you are taking the wrong kinds of calories, such as only carbohydrates and no protein.
Remember: You will only increase your muscle mass if you eat a large amount of protein and calories.
Get enough high-quality protein
Getting enough quality protein is essential in building muscle.
The best recommendation is the following: take a minimum of 0.8 grams of protein for each kg of weight. However, this advice is fine for people with a more sedentary lifestyle.
The reality is that the more active your daily activity, the more protein you will require. In this case, the recommendations are based on ingesting between 1.5 and 2 grams of protein for each Kg of body weight. That is, if you weigh 70 kg, you would have to take between 105 and 140 grams of protein every day.
But don't think that all proteins are the same when it comes to building muscle. Remember that the protein with the highest biological value is the best for building muscle. To maximize muscle growth, it is best to eat high-value proteins, such as those from milk, eggs, white meat, and fish.
Don't let the "low-fat" myth ruin your goals
The truth is that fat is a valuable nutrient in any self-respecting diet that is involved in a multitude of basic processes in the body to keep it healthy. The essential fats found in oily fish can have beneficial effects on your brain, your eyesight, and your cardiovascular health.
The bottom line is clear: a low-fat diet can negatively influence your testosterone levels over time.
The proportion ingested in your diet to increase muscle mass should be approximately 30 % of healthy fats. These beneficial fats are also known as polyunsaturated fats or monounsaturated fats, and you should avoid, in any case, the so-called "saturated fats or trans fats."
Boost your workouts with carbohydrates and creatine
Eating the right carbohydrates is also important, as they are stored in your body in the form of glycogen.
Glycogen is an important fuel reserve during intense physical exercise, so increasing its levels with carbohydrates will ensure that they are always at their maximum.
Either way, avoid carbohydrates from sweets, cakes, and cookies, and opt for those found in pasta, rice, bread, and whole grains.
Don't let stress ruin your muscle-building goals
You may not know it, but stress ruins any effort to build muscle mass.
Catabolic hormones, such as cortisol, which are released during times of stress, can slow down your muscle growth. The reality is that stress is the number one killer of your physical progress.
Arguments at home, long stressful hours at work, a disorganized diet, or lack of sleep can be major triggers for stress and therefore the release of cortisol.
Try and make sure you get at least 7 or 8 hours of sleep each night and you will reduce your stress levels as soon as possible.
Choose wisely the most effective exercises to build muscle
Performing the appropriate exercises to increase muscle mass can be the difference between achieving your goals and a chronic frustration of your dreams.
Building a routine that includes squats, deadlifts, bench presses, pull-ups, and shoulder presses; And by executing these exercises correctly, you will be able to stimulate the growth of your muscles and your strength like no other exercise would.
Don't be counterproductive by doing too much cardio
It is true that cardiovascular exercise has great health benefits. However, it may be a bad idea to include it when your goal is to gain muscle mass.
If you burn too many calories during your cardio sessions, you put your strength and muscle gains at risk.
Light aerobic exercise, meanwhile, can be included on a regular basis to keep you active and healthy.
Take advantage of the vital post-training period to improve your muscles
Fueling your body properly after every workout is vital in your quest for more muscles.
Recovery drinks boost your training which, together with an adequate combination of easily digestible carbohydrates and proteins, are the perfect supplement for every post-workout.
Providing your body with a good amount of protein after each exercise session will help you maintain your muscle mass gains.