Do you know what are the keys to building muscle mass? If you want to know how to build muscle mass, then I will share some tips about it in this article. Here are some key points that you need to do for building muscle fast. |
1. Weight Training
Muscle mass; strength and muscular endurance are best built through the use of free weight exercises using a barbell or dumbbells. To build muscle, there are several things to consider. The first is to train the muscles with a challenging amount of weight. Or in other words the maximum that you can do for 6-8 reps. To increase muscle mass, lifting light weights is not recommended. Using heavy loads and low reps will make more load on the muscles and provide more stimulation to the muscle fibers and will lead to the growth of muscle mass.
2. Eat more calorie foods
If you do not eat enough calories, your body weight will never increase, no matter what else you do. To build muscle, you must consume more calories than which are burned by the body. You need extra calories to repair muscle fibers damaged by exercise and build new fiber. This does not mean you should just eat anything. All calories are not equal to each food. For example if we need 2000 calories per day to increase muscle mass, it does not mean that we eat 4 bags of potato chips. It is not like that at all. Proper nutrition is essential for building muscle mass.
3. Eat more protein
Without protein, your body cannot build muscle. Carbohydrates are used as energy for the body, while protein provides the necessary amino acids to build and repair muscle fibers. To build muscle, we should consume at least 2 gram of protein per kilogram of our body weight. Shakes made with whey protein are an excellent way to increase your protein intake.
4. Eat more often
To gain weight, we must eat more calories. Eating smaller meals more often is much better then eating larger meals less often. Eating a large amount of food at a time will impact the accumulation of fat in the body. A good technique used is to reduce meal size and increased meal frequency. Dividing the number of calories you eat into 5 to 6 smaller meals a day will result in better absorption of food and nutrients.
5. Eat more fat
To support the growth of muscle mass, fat that is eaten should be a category of healthy fats. Many people think that eating fat would make us gain fat body. That view is wrong at all.
6. Drink more water.
Drink plenty of water. If we exercise hard then the potential dehydration is likely to occur. If it happens then dehydrated muscle will take longer time to be repaired. By drinking enough water, it is not only smooth blood circulation but also helps remove toxins from the body.
7. Consuming Multi-Vitamin
Vitamins are supplements. We recommend the consumption of vitamins that are not able to be produced by the body.
8. Consuming Antioxidants
Antioxidants such as vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential to protect our bodies from free radicals.
9. More rest.
Do you know why taking more rest can help you to build muscle mass? Because actually muscles grow not at the gym when you are training but while you are sleeping and resting after workouts.
10. Be Consistent
OK, do you know what is the most important keys to increase muscle mass quickly? The answer is being consistent.
You can go on a diet, weight training with experienced instructors, a complete training schedule, sophisticated equipment but if you don't do it consistently, then all of them are meaningless.