Maintaining a healthy lifestyle, by eating right and exercising, is something that everyone should adopt. But if you are looking to build muscle to increase your body weight and develop those chiseled abs, thighs, and biceps, a planned routine is better. Here are some useful tips for you!
1. Increase Your Training
The training volume means the number of reps multiplied by the number of sets. It determines muscle hypertrophy i-e the increase in the volume of the muscle. You should not try to increase the training volume fast because it can cause injury. Sometimes, to increase the amount of training, you have to reduce the weight you normally carry. Because you need to focus on the number of reps rather than the intensity.
2. Decrease Rest Intervals
The rest between the two sets should not increase by 30-90s. If your phone is with you while you work out, set a timer. Resting for 30 to 90 seconds, while working out for muscle gain, releases muscle-building hormones like testosterone and human growth hormone. But your muscles must be truly fatigued before you take a rest. Only then, the hormones will release and act on your muscles. Apart from sets and reps, genuinely fatiguing the muscle is an essential element if you want to gain muscle.
3. Eat More Protein
Strength training breaks down the muscle fibers and proteins and builds them back up, more strengthened. The more difficult your workout regime is, the more important the protein diet becomes. Otherwise, the workouts will cause muscle wasting. Gaining muscle is a delicate balance between eating right and moving right. According to research, weight lifters need 0.25 to 0.30 g of protein per kg of their body weight in each meal. Eggs, protein powder, chicken, and yogurt can do the trick.
4. Calorie Surplus
While building muscles, the major dietary focus should be to eat more than the required calories for the day. As a result, the remnant calories will be stored, increasing muscle mass. Aim for taking 250-500 more calories every day. It is also important to note that the bulk of this calorie should come from proteins. It is because we want to build muscle, not store fat in the body.
5. Casein Protein
Casein is a slow-absorbing protein that stays in the body for longer periods of time. It means that the muscles stay fed on amino acids longer than any other meal. The research has proved that taking casein right before bed keeps the amino acid levels up for at least the next 7.5 hours. You can get casein protein from cottage cheese, Greek yoghurt, and milk. Casein Based protein powders are also available.
6. Stay Motivated
Gaining the desired amount of muscle is not a one-day job. There is no quick fix. The only way is perseverance and commitment. One way of committing is by hiring a personal trainer, joining a gym like Fitness Gym Toowoomba, or finding a partner with the same goals. Bouts of vigorous training and silence for some time will not help the cause. Consistency is what you should focus on and if you believe you can do this, you will.
Article Submitted By Community Writer