If you ask people what their fitness goals are, they will most likely respond with “weight loss” as an answer. You may also encounter some people who are actually struggling to gain weight. From skinny adolescents to athletes who want to develop muscles to optimize their performance, a lot of people want to gain weight the right way.
HOW EXACTLY ARE YOU SUPPOSES TO GAIN MUSCLE MASS?
- Increase Your Calorie Intake
- Focus On Nutrient Dense, Protein-Rich Meals
- Increase Your Carb Intake
- Low Repetition, High-Intensity Workouts
HOW DO YOU GAIN MUSCLE WEIGHT?
The main reason why you don’t gain weight is due to the fact that you are not eating more calories than you burn. You shouldn’t just eat unhealthy foods to gain more body fat.
Start by looking at your total daily energy expenditure. You’ll be able to figure out just how much calories you will need to take in order to compensate for your activities. You want to add around 500 calories to the usual calories that you burn and see what happens. Keep in mind that extra calories will mean extra pounds for you.
Protein is the macronutrient responsible for providing amino acids, allowing the body to gain muscle mass. A simple rule in knowing just how many grams of protein should you consume by determining your ideal weight.
If you weigh 150 pounds, you need to consume at least 150 grams of protein in a day. Once you are already used to eating the amount of protein in your diet, slowly stick to eating 2 to 4 grams of protein per pound of your bodyweight.
Protein-rich meals are usually consumed by bodybuilders right after workouts, or during the morning when there’s a chance of muscle wasting. This allows the body to recover and build muscles. As for your carbohydrate intake, it is ideal to consume whole grains right before doing your workouts. This becomes your body’s fuel. Another important tip that you need to consider is the number of times you eat. Gaining muscle mass is an effort for a lot of individuals. This means that you have to eat every 2 to 3 hours, in order to avoid muscle atrophy.
LIFT CORRECTLY & THE RIGHT WAY
A lot of people make the mistake of implementing muscle wasting workouts when trying to gain muscle mass. Hypertrophy-protocol workouts are usually low repetition workouts that are around 70% of your one rep max. This type of workout will usually increase your testosterone and growth hormone. Around 3 to 4 can make a huge difference.