How to Build Muscle Mass?
So you want to learn how to build muscle mass that is lean and solid, huh? Get some straight facts first before starting up on anything. Learning how to build muscle mass benefits the body in a lot of ways. For one reason, it makes you look better and sexier. Building muscle mass also increases your metabolism. Higher metabolic rate helps you feel less tired and lazy. It also helps strengthen your bones, making you less susceptible to osteoporosis and other joint problems.
In order to learn how to build muscle mass effectively, you need to consider three crucial factors:
proper diet/ nutrition,
optimal workout routine,
Proper Diet to Build Muscle Mass
Correct diet is important for gaining muscles. How to build muscle mass is also about how to eat properly. In order to see optimum results, you need to include the following muscle growth-boosting foods in your diet:
Protein-dense foods such as lean red meat, fish, poultry, eggs and dairy products. You need AT LEAST a gram of protein for every pound of body weight to build muscles.
Carbs such whole grain pasta, brown rice, cereal, oats, etc.
Deep sea fish such as salmon, sardines, and mackerel is rich in omega fatty acids, which increases your muscles ability to store glycogen and glutamine.
Whole foods are low in fat, sugar, and carbs. Remember that the lower your body fat, the better your muscle shape shows.
Dairy such as cottage cheese, milk and yogurt (preferably greek),
Essential fats such as olive oil, nuts, sunflower seeds, etc.
Weight training will answer your question of how to build muscle mass with some great results. You need to provide your body enough food to aid in its repair and recovery. You need to eat more and you need to eat frequently to build muscle. Aim for four to six meals a day to give your muscles a steady supply of nutrients, particularly protein. Don't forget to drink plenty of water to avoid dehydration.
Workout to Build Muscle Mass
When it comes to learning how to build muscle mass, you should focus on strength or weight training and compound exercises rather than on cardio. Aerobics eat up glycogen in your muscles and so limit the results of your muscle building efforts.
If you are just at the beginning stage of building muscle mass, you should focus on compound exercises as they promote growth in every muscle of your body. They also give your muscles more space for size increase. Good examples of compound exercises are:
- bench press,
- military press,
- biceps curls,
- bent over barbell rows,
- wide grip chin-ups (wide grip pull ups is an alternative),
If you want to know how to build muscle mass forget machines and focus on free weights. They build big muscles by targeting your ancillary muscles. Since free weights encourage more movement, you are able to train more number of muscles for better results. Lastly, free weights create more stress than machines the greater the stress, the more muscles. Aim to increase weights every workout session. The more muscular force you exert, the more the muscle growth.
Adequate Rest and Sleep
How to build muscle mass is also about how much rest you get. Sleep is of utmost importance when going through a hardcore workout.
Remember that your body builds muscles by releasing growth hormones during sleep and not during workouts. Aim for at least seven to eight hours of sleep per night to give your muscles sufficient time for repair and growth. Depriving your body of adequate rest will negatively impact your training performance and keep you from reaching your goal.
Building muscle mass is not easy, but when you to stick to a proper nutrition and workout plan and keep at it, you'll see the results in no time at all.