Wondering how to gain muscle? There are many fads, gimmicks
and "quick fixes" to be found, but there is really only one healthy
way to gain muscle mass. You don't need to be gifted with great genetics or use
potentially dangerous illegal hormones or steroids.
The "how to gain muscle" question has a relatively
simple two-step process:
1) increase your caloric intake, and
2) workout. This combination will provide the desired
results.
Don't be embarrassed to look in the mirror! You can have the
body that you strive to achieve. When you first begin thinking about how to
gain muscle, the first instinct may be "But I don't want to gain
fat". Losing fat and gaining muscle mass are two different objectives, and
are tackled in two different ways. At this point, you have to realize that
dieting and exercising to lose weight is different than dieting and exercising
to gain muscle.
In gaining muscle mass, the caloric intake must be
increased. You have to take in more calories than your body is used to: take in
more proteins and fats-your body has no choice but to gain weight. While
nutritional supplements may be utilized, this should not be used as a
substitute for a healthy diet. The increased calories are then offset by
working out with weights in order to achieve the increased muscle mass you
desire. This workout will stimulate growth by "overloading" the
muscles. The combination of caloric building blocks (which help rebuild and
repair muscle tissue) along with the increase workout.
If you are among the millions who constantly try to gain
weight and build muscle mass, remember that a firm commitment, the proper diet,
and a good weight-training regimen are the best ways to succeed in reaching
your goal. A muscle mass building diet
includes plenty of protein and enough calories to promote weight gain.
A good place to start is to multiply your current weight (in
pounds) by 18. This number will give you a rough idea of how many calories your
body needs in a day to bulk up. If you are extremely active, play sports, or
have a faster than average metabolism, you may need to increase your caloric
intake even more. A muscle building diet requires a lot of effort on your part.
It's not easy to consume enough calories in three meals per day. A good
suggestion would be to eat several small meals each day rather than three large
ones.
Protein is a critical element in any mass building diet.
Ideally, you should eat one and a half grams of protein per pound of body
weight. While this seems like a lot of protein, spread over several small meals
each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and
lean red meat are excellent sources of protein. Lots of fresh vegetables and
simple carbohydrates combined with plenty of protein should allow you to meet
your calorie quota each day. The best muscle building diet is a combination of
consuming adequate calories and the proper types of foods.
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