how to gain muscle

How to Gain Muscle

If you are overweight and you want to get in shape, it is not enough to just lose weight. You have to lose the weight and then replace it with muscle. There are some inherent values to gaining muscle that has long been documented in medical research.

Some of the benefits include: battling the effects of aging, warding off aches and pains, increased strength that can help to provide stamina and of course there are intrinsic benefits as well like feeling better about yourself, feeling more confident and living life more fully.

Gaining muscle can literally transform how you live your life. It reduces the potential for injuries, like lower back injuries and joint issues. Everyone over the age of 20 should be considering how to gain muscle.

According to published studies by the Exercise Counsel after the age of 20 muscle building (naturally by the body) starts to decrease, that means that after 20 we should all be up on our feet to increase our muscle mass because it does not happen on its own any longer.

As a matter of fact no matter what your age gaining muscle will help you to live a healthier life. You do not have to be a body builder to enjoy the effects of gaining muscle. Seniors are out there in the gyms building muscle mass to help them to ward off aging. Studies indicate that strength training is one of the easiest ways to ensure living a full life well into your 80’s and beyond.

Now that you understand the importance you need to understand the steps.

The Two Approaches to Gain Muscle

There are two very simple key components to gaining muscle. The first is what you put in. The second is what you put out. In other words, the key to gain muscle is good nutrition and exercise. It sounds almost too simple to be true but that is the bottom line.

When you first begin on your journey to gain muscle it is actually easier when you are starting with a clean slate, that is when you are not bulked up, the more muscle you create the more challenging it becomes to get bigger.

If you are new to muscle building then the process for you is relatively easy. You want to eat lean fats and nourishing carbs (to give you the energy you need for the workouts). You should start out with the lowest resistance and work your way up to avoid injuries.

You also want to work on specific muscle groups and switch off. It is important that you have rest days in between your workouts. It is important that you work out harder than longer. Studies have indicated that there is more benefit to gain from a harder workout then there is from a longer workout.

Keep your workouts to under an hour studies indicate that under an hour is the most beneficial amount of time to spend working out.

Learn to eat differently. Instead of eating 3 meals a day, spread out your meals over 6 smaller ones. This will help to distribute your energy more meaningfully throughout the day. You want to make good food choices that are high in protein and low in fats. In the beginning you may find it difficult to change your eating habits but the more time you spend in the gym the more your new eating pattern will help you to maintain your energy level.

Your rest days are important so don’t skip them. In the beginning when you first start seeing progress it can be very hard to fight the temptation off to be in the gym more and more but don’t give into the temptation and overdo it.

Muscles do not grow when you are working out they grow during the rest period. In essence what you are doing when you are working out is ripping up your muscles. The “burn” that you feel when you are working out is actually acids moving toward your muscles to repair them. When you do not rest your muscle groups in between workouts you do not give your muscles the chance to increase in size and strength.

Natural Ways to Gain Muscle

A lot of bodybuilders find that they reach a plateau, a time when they just cannot increase their muscle mass and turn to artificial means like steroids. There are ways that you can amp up your approach and naturally build muscle.

Try changing your rep range every 2 weeks. Changing your rep range will help you to trick your muscles into not becoming used to your routine. Feed your muscles after every work out. While fuel is important to get you through the workout having a really high protein snack after your workout may be even more important.

Fueling your body with the protein that is needed to repair and rebuild your muscles is very important when you are trying to break above the plateau. If you have been building muscle for a while then you likely already know to grab a snack after your work out, amp up the calorie content of your after workout meals.

This may sound counter intuitive when you are talking about gaining muscle but here is goes, move less. If you are sure that you are getting enough calories, you are taking in enough protein and you are eating rich protein snacks after your workout and you are still not seeing any gains, try sitting it out for a week.

You will not lose gains in a week but it may give your muscles a chance to rest so that when you do pick up the weights again your body rewards you by working twice as hard to repair those muscles.

The Truth about Muscle Gain

Whether you just want to tone up or you want to increase your bulk muscle gain is the way to do it. Slow and steady wins the race when it comes to muscle gain. If you want it, you have to be willing to put the work in, there is no easy way to gain muscle. When you’re ready to ramp up your results, take a look at some of our premium supplements that are guaranteed to provide results.