Increasing the muscle mass of the body is a long-term project, which requires certain sacrifices and efforts, as well as a lot of perseverance, however with a diet, a fairly successful routine of exercises performed with constancy and some supplements, it is possible to see results in Little time.
If you start with a regular training in 6 weeks the changes become noticeable .
Basic rules to increase muscle mass
Regardless of the type of physical complexion, the metabolism of each individual and the different needs to achieve the goal of increasing muscle mass and achieving a more sculpted body, with these procedures we will be one step closer to achieving our goals, if we are consistent and we do not give up.
The quality and quantity of calories are key
Many people are unaware that in order to increase muscle it is necessary to have a caloric surplus, that is, to consume more calories than are burned. When you train heavily, micro-fiber tears occur, and the right foods must be consumed to regenerate and rebuild muscle mass.
Focus on protein
Proteins take center stage in increasing lean muscle mass, since it is the only micronutrient that is capable of stimulating muscle growth . The ideal thing to be sure that enough proteins are absorbed and assimilated for this process to take place, is to eat every 3 hours.
Eat after every workout
It is really important to eat protein and carbohydrates right after workouts. This is the only time of day when it is advisable to consume foods that have a high glutamic index.
Have a low fat percentage
Before deciding to start a muscle-building process, it is important to be sure that you are not overweight. When there is an excess of fat in the body, the hormones are not in perfect order, and it is necessary that everything has a perfect synchronization so that everything can flow very well.
Maintain heavy exercise routines
The body needs to be given an external stimulus, the muscles need to feel threatened in a certain way, and thus they will have the need to grow so that the body has optimal conditions to defend itself, this is achieved by maintaining a heavy training.
Workouts to increase muscle mass
An ideal training routine to increase muscle mass is to distribute the routines over 5 days, and do specific exercises for the different areas where you want to increase muscle in each one.
- Day 1: chest and abdomen.
- Day 2: legs and calves.
- Day 3: shoulders, trapezius and abdomen.
- Day 4: back and calves.
- Day 5: arms.
Workouts can be done both at home and in a gym and the same results will be obtained. The important thing is to be consistent and know how to recognize when it is necessary to give more intensity to the exercises.
What foods help increase muscle mass?
The food is the foundation for all those who start training, no matter what your goals are. Some of the foods that help muscles grow are:
- Low-fat dairy.
- Egg whites.
- Lean meats and chicken.
- Tuna in water.
- Antioxidants (specifically those with vitamin C and E).
- Nuts and seeds.
Meats for muscle growth
The importance of meat consumption for the increase of muscle mass and lean muscle , is due to its compound of vitamin B, protein, zinc, cholesterol and iron. Free range beef has much higher levels of Conjugated Linoleic Acid (CLA), which contributes to low body fat accumulation and helps with building lean muscle.
Brown rice is slowly digested , providing energy throughout the day to perform better in workouts. It is a stimulant to increase growth hormone (GH), something that is essential to stimulate muscle growth, gain strength and also helps eliminate fat.
Eggs are known as the perfect protein, but their ability to increase lean muscle and gain strength is not due to protein alone. The yolks are also an important food source.
If you are concerned about the cholesterol present in egg yolks, the cholesterol present there has been shown to lower the amount of LDL (bad cholesterol). So this food is one of the most important for increasing muscle mass.
Quinoa is a complete protein, in addition to being slowly absorbed (which ensures that you have more energy during the day), quinoa has been linked to increased insulin, an important factor associated with lean muscle and muscle gains. force.
With these tips based on the right foods and some training rules, we will be able to increase muscle mass favorably .
Cardio or weights? What is more advisable to increase muscle mass?
Although in previous years it was extremely common for people to focus much more on weight loss, with diets that were probably far from healthy and that were the origin of conditions such as anorexia, eating disorders and bulimia. Fortunately, today many people have opted for the fitness movement that is more focused on the practice of sports and exercises, closely linked to a healthy diet and the consumption of food supplements.
Nutritionists, trainers and professionals have had to delve much more into science than what concerns the functioning of the human body, to achieve a more appropriate development and make it possible to achieve the fulfillment of the goals that each person sets, in relation to the body image you want to achieve.
Cardio or weights?
The discipline of fitness is the main promoter of the increase in muscle mass , through physical activities and food supplementation, however, various myths have developed about which activities and supplements are more favorable for increasing muscle mass . One of the biggest questions is Cardio or weights? and know which is the most recommended activity to increase muscle mass. So today we will give you advice that will facilitate the understanding of what is most convenient on the way to achieving the objectives that you have set for yourself and want to achieve.
Cardiovascular exercise and fat burning
In the first instance we will make it clear that ‘cardio’ is the abbreviation for cardiovascular exercise, that is, they are those activities such as running, jogging, swimming, jumping rope, dancing or walking, which usually take a little longer, are free of weight and they facilitate the burning of fat, but are not related to the definition of the body. The cardiovascular exercises are mainly aimed at people who need to lose weight and burn fat , and are advised for those who are thin and what they want is to gain weight or increase volume.
From the above, it is quite clear that cardiovascular exercise does not give more volume to the muscles, but burns calories, so if what you want is to increase muscle mass, it is not ideal to focus on these.
Although they should not be forgotten either, and especially at the beginning of the fitness world and in maintenance, it plays an essential role. And it is that the increase in muscle mass is possible in a body that has the mass indexes in a low percentage.
So in short, it means that cardio is a complement to keep the body’s fat levels low, promote physical endurance and that for people who are thin they only need to spend a few minutes in their training.
Weight lifting to gain muscle mass
In the case of weights, gym machines or activities that involve weight lifting from external sources, this plays more in favor of the definition and creation of muscle mass . What happens in this case is that the development of muscles is closely linked to food and the consumption of food complexes. With this we tell you that lifting weights is not enough to develop muscles, but that you must take into account your diet, the repetitions you do, your exercise routine and the perseverance that you dedicate.
Weights are great allies when it comes to burning fat, so those who perform this type of activity and also want to develop muscle, must provide the body with the calories, proteins, carbohydrates and healthy fats it needs to see results.
In this regard, it is extremely important to have the help and guidance of a professional, since exercise routines, amounts of calories to be consumed and the intensity with which physical activities are carried out vary greatly from one person to another.
In addition, it is essential to have the proper technique for lifting weights to avoid possible injuries and really be able to see the desired results.
Ultimately, weights along with proper nutrition and supplementation are essential for the development of muscle mass. But, the cardiovascular is an ally to keep the fat percentages low in the leather and to acquire the physical resistance that is necessary to lift the weights.