4 Quick Tips to Build Muscle Mass
Building muscle mass is not quite as hard as most people think, as a matter of fact with the right set of knowledge and tools you can easily start building muscle mass today. There are several things you should be doing to grow your muscles and if you are not doing these things than you will not see the gains that you hope to see.
You can get a jump start on building muscle mass by making sure that you are eating right, doing the right weight training and using the right form while you are training. Many times people will say “I am doing everything I can but still no gains” the reality is if you are doing everything that you should, you will see gains.
Sometimes what you are doing is not working because you are not doing enough of what you should. It is far more common to find that someone is not taking the right steps than it is to find that someone is doing all that they should and still not seeing the gains.
Building Muscle Mass Requires Fuel
Building muscle mass requires that you consume enough calories. If you do not consume enough calories you will strip down and never bulk up. It is actually a very simple formula to know if you are getting enough calories in to begin building muscle mass.
While it is very true that you need adequate amounts of protein in your diet for building muscle mass you also will need an adequate amount of calories. A lot of people are afraid of calories because they are always associated with being out of shape but if you are building muscle mass, calories are your friend.
To figure out how many calories you should be consuming on a regular basis use this simple formula:
Body weight X 10=calories than add 1000 to 1500 calories additionally each day you are in the gym. So if you are a 150 pound male, you should be consuming between 2500-3500 calories for each day that you are in the gym.
Eat meals throughout the day instead of three large meals. Eat foods that are high in protein and low in fat like trimmed beef, chicken, eggs and turkey. You also will want to fuel up on “good” carbs. Carbohydrates are going to fuel your workouts so you have to ensure that you are consuming enough.
A diet for building muscle mass is completely different from a diet that is used to control weight. While you do not want to load up on the bad fats you do want to ensure that you have the good fats in your diet.
Hydration is very important if you are working out with weights you should be consuming upwards a gallon of water each day. You can leave the sports drinks alone they are not really useful and can actually work against you. Water is the key when it comes to hydrating.
Building Muscle Mass-Habits To Adopt
Effectively building muscle mass requires that you develop great and consistent habits. You should be eating before and after you work out. Your body will need energy for the workout and then it will need energy to help build muscle after the workout.
Rest periods are essential and this is another area where people fail. When you are building muscle mass you are basically breaking down your body. You are breaking down the muscles so that they can rebuild bigger and stronger.
Without the proper rest periods all you are doing is constantly breaking down the muscle and not ever giving them the chance to come back bigger and stronger. Set aside two days a week where you will not be training. That means no cardio, no lifting, nothing. Rest days are meant to give your body a break and let it heal and grow.
Building Muscle Mass With Supplements
Supplements can be expensive but if you can afford them, they can easily take you to the next level in building muscle mass. There are a couple of ways that supplements help.
- They ensure that you are getting enough calories and that you are getting enough good calories.
- They ensure that you are getting the right balance of nutrients so you do not have to do the work on your own.
Of course the down side to using supplements is the cost. You do not want to use cheap supplements because that is just throwing good money after bad and you will not see the gains that you hope to see but it can be tempting to buy the cheap stuff.
If you cannot afford supplements, not using them is a better choice than settling for cheap supplements that may not help.
A Good Rule of Thumb for Building Muscle Mass
Once you have your diet down pat and you are taking regular rest breaks you should start to see gains. Building muscle mass is not something that happens overnight. You have to stay the course and continue to take the steps that will help to transform your body.
A lot of people get discouraged when they hit plateaus and when they feel like they are not making progress but if you can “muscle” through those times of doubt than you can easily get the gains you hoped to get.
Another important factor is your mindset. A lot of people get to the “I can’t” or “it’s not working” keep a positive mindset. If you see that you are not getting the results that you expected try to change your caloric intake or switch up your cycle of training. There is no one blanket approach everyone has different responses to different exercises, sometimes your body starts responding differently so you have to change your approach.
The key to building muscle mass is to stay the course and be flexible. Eat foods that are meant to build muscle, hit the gym at least 3 times a week (although 5 days is ideal) and just keep moving forward!