Men and women today mainly focus their workouts around building muscle mass. However, gaining muscle mass is no joke. There’s a lot of work that goes into gaining muscle and maintaining it. You have to be serious about making the lifestyle change to keep up with a more rigid discipline involved in building muscle.
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Our experts list all the tips on gaining muscle that will help you reach your fitness goals:
How often do I need to train?
The number of times a week you train your muscles directly impacts your results. According to Men’s Health, you need to work every muscle group at least twice a week for the best results. Muscle groups worked twice a week show better results than working out just once a week.
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After every training session, your muscles grow and this growth period lasts for up to 2 days, after which the muscles stop growing. The more frequently you put your muscles in this growth state, the more muscle mass you’re going to gain.
However, that doesn’t mean you should start working out every muscle every single day. Muscle recovery is just as important as the growth period. Training a muscle group that’s already sore and exhausted from the previous day’s workout won’t cause it to grow. In fact, it only increases your risk of developing an injury. That’s why trainers make clients work out one muscle group, give it a rest for two days, and make you workout another muscle group in the meantime.
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Protein, protein, protein!
To build your muscles, you need to feed your muscles. Nutrition is an essential part of reaching your fitness goals, especially when it comes to gaining muscle. Proteins are the building blocks of your body’s muscles. Just consuming protein after your workout isn’t enough. You need to keep track of how much protein you’re consuming throughout the day. Start having fish, eggs, lentils, lean beef, lean chicken, etc. to reach your protein consumption goal for the day.
To gain muscle, you also need to begin eating more. The goal, when trying to gain muscle, is to be in a calorie surplus. You must be careful about how much you eat. It’s easy to start gaining fat when on a higher calorie diet, if you’re not working out enough.
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