Building muscle mass isn’t easy and requires a different fitness routine than your usual workouts. Although, before anything else, you will need a lot of positive energy and consistency. You’ll also have to eat more calories than you burn. The process isn’t as simple as it sounds and requires way more than just heading to the gym, lifting weights, and loading your meals with protein.
You’ll have to lift way more than your muscle capacity, tear them and then wait for their recovery to continue with the same routine. Therefore, if you don’t seek proper guidance, there is a higher chance of your journey being a nightmare instead of an accomplished goal. So read this article thoroughly and learn how to get better results with building muscle mass.
Have A Healthy Breakfast
The first thing a person seeking to build muscle mass needs is to start the day with a filling breakfast. Having a breakfast of champions is key because it’s the meal that sets the mood for the rest of the day, and keeps your tummy full until the next meal. Moreover, if you start your day with a healthy meal, you’ll also tend to eat healthy food for the rest of the day.
Eat More And At Regular Intervals
Now make no mistake of thinking that it’s an easy task because building muscle mass requires an intense workout routine, and to do so, you’ll have to eat a lot more than an individual generally does. Moreover, you will not be able to eat a lot at once, so you’ll have to manage your meals accordingly.
It’s recommended to plan a meal every three hours to start with, and the best way to do it is to eat breakfast, lunch, and dinner at their usual time and schedule two snacks between those regular meals. You can also have a complimentary meal after working out and one before going to bed to complete your required caloric intake of the day.
Load Your Meals With Protein
Building muscle mass requires consuming a lot of protein, so you’ll have to load your meals with as much protein as you can. To build muscle mass, you’ll need to eat at least 1g of protein per 450g of your body weight daily. That’s roughly 200g of protein daily for a person who weighs 90 kg. You’ll need to add a complete protein source to your diet plan that includes red meat, fish, poultry, eggs, milk products, and vegetables to achieve that figure.
Pick Your Supplements Carefully
Many people try to take the shortest possible detour and see supplements as a great alternative. During a fitness routine (of any kind), your body undergoes hormonal changes. This is especially true for men, which means fluctuations in testosterone levels, but here’s a guide that talks about how to cope with these challenges and what type of supplements you can rely on. While supplements can be an excellent source to add to your fitness routine, you can’t go around using just any supplements. So, always be careful about what you’re putting into your body. The most common workout boosters that people use include protein supplements and creatine.
Drink More Water
Building muscle mass requires an intense workout routine that leads to an excessive flow of sweat. Moreover, according to Dallas News, excessive sweating may slow down muscle recovery, which means you will not get the required results. Drinking more water than normal prevents dehydration and keeps your tummy full until the next meal.
Add Fruits To Your Diet Plan
The idea of adding fruits to the diet plan is to balance the number of calories consumed per meal. Most fruits are low in calories, and if you often consume too many calories, more than you require, adding some low-calorie fruits to your diet plan might help. Moreover, you’ll also feel fuller after enjoying the fresh fruity produce. It is a win-win option so go for it without hesitation.
Reduce Rest Intervals Between Sets
One thing that differentiates a regular workout fanatic from a heavyweight gamer is the reduced rest intervals between the sets. The main idea behind this practice is to put more stress on your muscles, and you have to be strategic about this. This practice will help your muscles tear quickly, which will ultimately expand those muscles the way you want them to. So, next time you’re working towards building your muscle mass, keep the rest intervals in check.
Get Enough Sleep
Intense training results in muscle tearing, and if that happens, muscles generally take time to recover and the best time for them to recover at a rapid pace is when you are asleep. Your sleep routine ultimately will help in growing muscles and keep the stress hormone at a reduced level. So it’s advisable to get at least 8 hours of sleep every night to get the best out of your strenuous workout routine.
Building muscle mass seems to be a process that only requires a brute workout routine and an overwhelming diet plan. However, the whole process is way more technical in reality than the general perception conceived of it. So, you’ll have to consider all the tips mentioned above to get something out of your intense fitness and diet plan.