Developing a muscular body is every man’s dream because muscle mass is what separates a great body from an average one and gives you shape, symmetry and definition. Of course, you need to keep in mind that in order to see muscle definition, your body fat percentage will have to be low. This means that you may need to lose a few pounds before following a muscle building program.
The necessary requirements to gain muscle
To increase your muscle mass, it’s necessary to provide your muscles with some kind of stimuli. You need to follow a regular strength-training routine by using free weight or weight-lifting machines at least three times per week. Of course, it would be a good idea to skip a day between your workouts because you actually gain muscle during periods of recovery. What is more, it goes without saying that to gain weight, you need to eat more calories than you burn. Without a calorie surplus, it will be impossible to gain mass.
Tips to gain muscle mass
Here are a few tips on how to get bigger:
Consume enough protein
Most bodybuilders take at least 0.5 grams of protein per pound of body weight every day. However, you need to be careful not to overdo it. Eating more than 1 gram of protein per pound of body weight will do nothing for muscle growth and it won’t help you gain weight fast.
Any excessive protein will either be used for energy or get stored as fat. Therefore, what kind of protein should you eat? All types of protein are good though lean meat is the best muscle gainer. Turkey, chicken and beef contain all the amino acids that can help your body gain muscle quickly.
Another food that can act as a weight gainer is eggs. Eggs are an easily digestible and relatively cheap source of protein.
Eat frequent meals
Try to eat at least five meals per day so as to provide your body with a continuous supply of calories and a steady stream of micro-nutrients and amino acids.
Eat healthy fats
Unsaturated fats and especially monounsaturated fats can create the ideal hormonal conditions for muscle growth. Try to include fish and flaxseed in your diet which are rich in omega-3 fatty acids as well as olive oil, avocados and nuts. Healthy fats should make up 15-20% of your diet and it’s actually a myth that you need to eliminate fats if you want to build mass.