Over 1 in 5 Americans belong to a health club or studio. While this is not the majority, it’s still millions of people taking control of their health, which takes more time and dedication than most people think.
If you are in this percentage, you may come to a point where you’re trying to get those gains and build that muscle. While it’s easier said than done, it surely isn’t impossible, so keep reading below to learn just how to accomplish this feat.
Eat Breakfast
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Skipping breakfast won’t do you any favors when you’re trying to build muscle. In fact, it will do the opposite.
Instead, eating breakfast can give you energy, and it will keep you feeling full until the next proper time to eat. Try eating omelets, cottage cheese, or smoothies for breakfast during your muscle-building stage.
Keep Your Food Intake Up
When you build your body and up your muscle mass, you also need to increase your food intake. Otherwise, every time you work out, you’ll be losing fat and muscle.
You should aim to eat every three hours. The best way to do so is by eating your normal breakfast, lunch, and dinner while also including a post-workout snack, a snack before bed, and two snacks in between.
When you frequently eat smaller meals instead of fewer bigger meals, your stomach will get smaller, which means you’ll stay full longer. This will allow your waist to trim down without losing any muscle.
Eat the Right Food
Of course, just as important as consuming more calories is consuming the right kind of calories. You should be eating protein and fruits and vegetables with all of your meals.
Protein is essential for both building muscle and maintaining muscle. Try eating a whole protein source with each meal.
Good examples of whole source proteins include:
- Poultry
- Red meat
- Eggs
- Fish
- Dairy
- Tofu
- Lentils
Incorporating fruits and vegetables into every meal is essential because you can eat as much as you want or need without gaining fat.
They are also full of vitamins, minerals, and antioxidants. While most are low-calorie, make sure to check their sugar content before consuming.
Also Read WellHealth How to Build Muscle
Train Heavy
When you hit the gym, you should be prepared to challenge yourself. First, try doing multi-joint movements.
These are movements that challenge multiple joints at once, such as doing a dumbbell roll. This will force your abs, lats, and biceps to all work together, similar to how they do in real life.
Doing multi-joint movements also allows you to carry more weight, which is essential when trying to build muscle. You should be lifting more weight but doing fewer reps. This will allow your muscles to build without straining them, leading to more tearing and rebuilding.
Instead of doing your typical 10 to 12 reps, increase the weight and do five reps. Eventually, as your build up your muscle mass, you’ll be able to add weight and do even more reps. Also, read about Total Body Enhancement Pros and Cons.
Drink a Protein Shake First
Many people think they’ll see more workout results if they drink a protein shake after their workout, but this is not necessarily the case.
Instead, it is thought that drinking a protein shake before your workout can increase the amino acids in your muscles, helping to build them up more quickly.
Your protein shake should include amino acids, carbs, and at least 10 to 20 grams of protein. You can make it yourself or try bodybuilding supplements today.
If you prefer not to drink protein shakes, you can get the same amount of protein from a turkey and cheese sandwich. However, liquid form is preferred because the body absorbs it faster.
Eat Carbs on Rest Days
You should be consuming carbs on your rest days or for your post-workout meals. This will help increase your insulin levels, which can reduce the rate of protein breakdown.
This will, in turn, help your body to rebuild muscle faster. Try eating a peanut butter sandwich, a banana, or a sports drink.
Try Progressive Overload
Progressive overload is key to building muscle, but it does not always mean adding more weight. As stated before, challenging yourself and adding more weight is important, but it may not always be the answer.
You will not always be able to add more weight. At some point, it will become impossible to sustain. Instead, you should continue to challenge yourself and improve in every area of your workout.
For example, one of your workouts may require you not to add any weight. Instead, do more reps, or focus on making every single rep perfect. You can also choose to reduce your resting time between reps.
If you focus on perfecting each rep, you’ll also be sharpening your muscles. Just because you did not add additional weight does not mean you are not making gains to build your body.
Get Enough Sleep
One of the less known bodybuilding tips is the importance of getting enough sleep. Of course, everyone knows rest is vital for the body, but it is extra essential if you are attempting to build muscle mass.
Sleep is the time when your muscles are recovering and growing, and it is also the time that muscle-growing hormones get secreted.
If you cannot get the recommended 8 to 10 hours, aim for at least six, and make it quality sleep.
Focus on creating a sleep routine, going to bed and waking up at the same time every day. Sleep in a cool, dark room, and get rid of any distractions.
Give your body the ultimate rest so it can work better for you during your muscle-building workouts.
Use These Tips to Go Out and Get Those Gains
If you want to get those gains, you need to dedicate yourself to committing to a new lifestyle. It will take hard work and discipline to reach your goals.
If you eat right, focus on your workouts, and allow your body to rest when necessary, you’ll reach your body goals in no time.
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