Contrary to popular belief, exercising alone won’t increase your muscle mass. Instead, there are key concepts to follow while exercising along with how much food you should eat.
If you have been going to the gym for months and haven’t seen any significant progress, chances are, you are doing something wrong. So, the question is, what are they and what should you be doing so that you are maximizing your gains?
There are many muscle building hacks you can use to gain quick muscles.
Eat More Protein
What turns to muscle? Is it bread? Rice? Meat?
The answer is protein and there are a number of sources. All types of meat are rich in protein. You can also get it from peanut butter and soy products, among others.
It’s simple logic, if you don’t consume protein, then there is nothing that will convert to muscle. It’s like trying to build a house without cement or wood, it’s just not possible. No matter how much time you spend inside the gym.
As per Men’s health research, the amount of protein you should be ingesting on a daily basis is 1 gram for every pound of body weight. So, if you weigh 150 pounds, the maximum protein your body can use is 150 grams.
Don’t Skimp on Calories
When talking about fitness, you commonly hear people saying how you should cut your food consumption. However, the real conversation should be, what food you should be eating.
Calories are important in muscle building. So, if you are eating the right kinds of food, ones that are healthy, you should be eating more.
The role of calories is that it is what converts to energy. So, the more you have, the more capable you are of performing your exercises.
Another thing, if you burn more from working out than you consume, the tendency of the body is to start digesting your muscle reserves. For someone who is trying to build muscle, that is something you don’t want to happen.
If you have been playing it safe by doing 20 reps with a light load, you are going to start seeing diminishing returns. At that point, progress starts to plateau.
Remember, exercise doesn’t build muscle, it only introduces the stimuli needed for the body to start building muscle. So, the amount of exercise you do doesn’t matter, it’s how much stress you can induce on your body.
The heavier the weights you lift, the more stress you introduce to your body. As a matter of fact, it is advised to get out of your comfort zone and lift loads that allow for 3 to 5 reps. When done right, a heavier load will bring the most muscle tear and rebuild.
Have Rest Days
As mentioned earlier, exercise does not build muscle. Instead, they grow after. So, unless you give your body time to heal and repair itself through resting, you are doing more harm than good.
Rest doesn’t necessarily mean that you have to take time off the gym. Rather, don’t train a muscle group back-to-back.
When you start implementing days off the gym on a weekly basis and rotate the muscle groups you work out, you will start to see significant results. So, contrary to popular belief, don’t let exercise be the core of your muscle-building routine.
Eat Something Every Three Hours
Your body doesn’t know when to digest protein. Instead, after you eat something, the immediate response will be to use it.
So, if you introduce all your protein in one to two meals, it may not be as effective as you would like it to be. Instead, it is suggested that you eat around 20 grams of protein every three hours.
By providing the protein when it is needed, you make sure that your body consistently has the supply it needs for muscle growth. It also uses the most out of every gram of protein instead of throwing most of it out of the body because it can only use so much in a single time.
As per webmd, you should eat 6 meals a day.
As you can see, heading to the gym and using every equipment is not enough to grow muscle mass. As they say, fitness is only 40% workout, 60% comes from proper nutrition.
You need to remember that growing your body is a complex process that is not dependent on a single factor. However, the difficulty that it takes in reaching it is surely worth the results.
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