Physical fitness is a primary key to living a long, healthy, and happy life. Close to 47 percent of adults in the United States of America get enough exercise to meet the Physical Activity Guidelines of the CDC. Many people who get into fitness do so with the goal of gaining muscle, though that goal is more difficult for some than others.
Knowing the right tips to gain muscle mass will speed up the process and allow you to make the most of your body’s functions and overall health. The good news is that you’ve found the perfect guide to learning all about lifting weights and making muscle gains from your diet and fitness program.
Keep reading to learn more today!
Setting goals gives you something to aim for when you’re bulking up and lifting weights. The plan should focus on gaining strength rather than adding muscle mass to your frame. The more strength you gain, the easier it is for your body to recruit muscle fibers, which encourages muscle gains.
Training for strength rather than muscle gains is also a better way to prevent frustration. Goals that are centered around building muscle mass are more challenging to achieve in a specific time frame. You’ll be proud of your efforts and progress when you focus more on gaining strength with your goals.
Use a Food Journal
The foods you’re eating will have a significant role to play when you attempt to gain muscle. You need to track your nutrition to keep tabs on how many calories you take in and how much protein you consume daily. Fast muscle gains are only possible with the best supplements for muscle gains if you’re eating the right foods.
Your training sessions will also become less productive if you’re not eating plenty of protein and vegetables throughout the day. Bulking up requires giving your body the vitamins and nutrients to encourage quick recovery and protein synthesis.
Get More Sleep
Sleep is a vital component of a successful plan to gain muscle. Try going to bed 30 minutes earlier each night, and you’ll see your muscle gains go through the roof. Muscle growth comes from giving your body the right resources to recover from grueling workouts.
A good rule of thumb is to get at least eight hours of sleep each night to gain muscle. Going to bed earlier improves your odds of getting adequate sleep consistently to start seeing gains from lifting weights.
Drink Protein Shakes During Workouts
Protein shakes are essential for anyone who wants to start bulking up and adding muscle to their frames. Nutrition before and after workouts gets most of the attention, but you should remember to give your body the right tools during your workout sessions.
Drinking a protein shake when you’re in the middle of lifting weights will give you the calories you need to continue pushing forward. You’ll add more calories and protein to your diet without eating a meal. Many people experience an energy boost during their workouts when they add a protein shake.
A good rule of thumb is to consume a protein shake with at least 20 grams of protein and 40 grams of carbohydrates. This level of nutrition will prevent an upset stomach while giving you the essentials for nourishing your body and bulking up.
Lift With Your Legs
Skipping legs day is one of the worst mistakes you can make if you’re looking to gain muscle in a short period of time. Most people picture adding muscle to their abdominal area and upper body when they think about making major muscle gains. Lifting with your legs is a key ingredient in building lean muscle mass through diet and exercise.
Muscle imbalances will take away from your physical appearance, and they open the door to serious injuries. Use lower-body exercises like deadlifts to make the most of your body’s strength and to work muscles like your lower back and abdominals effectively.
Your leg lifts also help by releasing hormones into your system that promote muscle growth throughout the body. Each leg lift will help you gain muscle in areas beyond your legs.
Use Supplements for Muscle Gains
Supplements for muscle gains help you make the most of your body and your workouts each day. Going to a fitness superstore is a great path to take if you’re set on trying to build muscle mass in a hurry. Whey protein, BCAAs, and energy supplements will all make it much easier to bulk up when lifting weights.
Shop for the best supplements for bulking, and you’ll be sure to find options that will build muscle mass without any negative side effects. SARMs are a great option since they offer similar benefits to anabolic steroids without health risks.
Eat More on Days Off
You should also make sure that you’re eating more when you take days away from lifting weights and doing cardio. Most of your muscle gains happen on the days when you’re not working out, so eating the right foods is an effective way to speed up the process of bulking up.
The best approach is to decrease the number of carbohydrates you eat during your days off while increasing the amount of protein you’re consuming. Keep your caloric intake within 500 calories of your meal plan on days when you’re lifting weights. You’ll start bulking up while maintaining your lean and athletic figure if you eat more on your days away from the gym.
Take Steps to Gain Muscle Today
Learning how to gain muscle is essential if you want to make the most of your genetics and the body you’ve been given. Lifting weights on a regular basis is a great start, and you should set strength goals for each workout you do. Make sure you’re eating the right foods and using supplements for muscle gains if you want to start gaining muscle mass.
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