Building muscle mass is rewarding, especially when done the right way. Many people want to know how long it takes to bulk up and what is needed. In reality, building muscle becomes part of your life. Nonetheless, with the right mindset, proper training, and nutrition, you will be on your way to seeing gains in muscle in no time.
Hypertrophy is a muscle-building process that involves breaking down muscle tissue and rebuilding them to be bigger and stronger. If building muscle mass is your goal, understanding how hypertrophy works will set you on the right path to planning your strength training routine.
Building muscle is a healthy lifestyle habit for bodybuilders, athletes, and adults who want to be fit and healthy. Experts recommend incorporating strength training and regular workout into your lifestyle.
If you want to build muscle mass, these eight tips will help you reach your goal.
1. Never skip breakfast
Whether you are looking to build muscle mass or not, you should always eat a healthy breakfast. Eating breakfasts will give you the initial burst of energy to start the day and keep you full till the next meal. For people who exercise in the morning, you do not want to go to the gym on an empty stomach or without your pre-workout protein-rich meal. For breakfast, you can have some eggs, cottage cheese, or a smoothie with 1 to 2 scoops of LA Muscles LA Whey Gold 60 minutes before workout.
2. Eat protein-rich meals
Protein is the fundamental nutrient that helps to build muscles. It is needed to maintain muscle growth. There are many sources of high-quality protein including, poultry (eggs, chicken, turkey), red meat (lamb, pork, and beef), seafood (salmon, tuna, oysters, sardines), dairy (cheese, yoghurt, milk). Vegans are not left out as they can get protein from lentils, seeds and nuts, tofu, and many more.
3. Eat Lots of fruits, but not too much
Fruits contain lots of essential nutrients that the body needs to support processes that lead to muscle gain. Eating lots of fruits like bananas can fill your stomach without making you fat. Bananas also provide just enough calories to support your pre or post-workout meals. Fruits aid digestion, therefore releasing the nutrients you need.
4. Healthy fats are great
Contrary to what you may think, there are healthy fats that you need to incorporate into your workout diets. Ensure that there is a balance between the healthy fats and other nutrients in your meals.
5. Drink lots of water
You must have heard or read this a billion times. But the importance of water cannot be overstated. There are more than a dozen processes in your body that need water. These processes include blood circulation, joint movement, digestion, proper brain function and healthy lungs. Keeping your body hydrated is essential for strength training and workouts to help regulate your body temperature.
6. Choose the right exercise
You cannot build muscle mass by putting kilometres on a treadmill. While dedicating time to cardio and aerobics will improve circulation and respiration, you can only build muscle mass through strength training.
You need to have a plan or routine that will train different muscle groups. For instance, if you want to build your bicep muscles, you need to lift weights that will stress the muscles in that area. A good example is dumbell bicep curls, Hammer curls, and cable curls . The same principle applies to other muscles in your body. A good trainer can design a plan that will help you allocate time to different muscle groups.
7. Plan your workout
Usually, this plan should include isolation and compound movements. But it all depends on what your long-term and short-term goals. The general approach is to do 3-5 sets of 3-5 compound movements and 3 sets of 2 isolation movements. Keep it at a high intensity but do not overwork yourself. If you are a beginner, you want to avoid overexertion, which can cause injuries and reduce your performance. As you progress, you can add sets and reps as needed.
8. Load up some carbs
Carbs don't get the recognition they deserve when it comes to workout and building muscles because Protein has been the main focus. Researchers have proven that eating carbs after a workout is a sure way of replenishing used glycogen. Your body needs fuel to build muscles, and complex carbohydrates provide a great amount of this fuel.