This topic can be very frustrating to people who are fitness enthusiast. Because not every person that trains does it just to stay in shape or to lose weight. There are those who love having hardcore training, and their goal is to build their muscle mass. Because the more muscle you have, the more strength you have. And with more strength, you are capable of having more intense training and more visible results. You can lift heavier weights, and your body will become stronger. And the reason why that can be sometimes so frustrating is that gaining muscle mass is not that easy. It can depend on so many reasons, fast metabolism, genetics or exercising the wrong way. But there is a way. So, if you are one of those people, and you want to gain muscle mass, you must focus on some things.
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The first thing that you should consider changing is what you eat. If you are not, you should definitely eat more meat. You need more protein if you want your muscle mass to increase. And when you start eating meat, you should start eating more in general. It’s not enough for you to just eat protein, you need more calories. The number of calories that you need in one day depends on your weight, your metabolic rate, and other things. So, you should calculate what is the number of calories that you need daily and start eating the right number of calories.
You should decrease the carbs you take after your workout. That is important because carbs increase your insulin levels and that slows down the rate of protein breakdown, so that means that you took all that protein for no reason. Another thing with proteins, you should eat something every three hours, because that way you are not limiting your body from building new proteins.
There are also many natural muscle supplements that you can take, and they will help you get your desired muscle mass. You should research what are the best ones for you and your needs. You can take them with your everyday shake. And when it comes to shakes, there are some studies that show that it is better for you to drink one shake before working out than after you are done. That shake needs to contain proteins of course.
You will build your muscles faster if you focus on your large muscle groups. For example, if you are not a beginner, you need to focus on those large muscle groups because that way your muscles are going to grow. You need to add deadlifts, pull-ups, squats, bench presses and dips to your regular workout. And you should definitely increase the frequency of your training. Because the more often you train a specific muscle it is normal that you will trigger it to grow more. But you should also let your muscles rest. If you work very hard every day your muscles can’t recover, and they need to recover to be able to grow stronger and bigger. So, let your muscles rest for a couple of days, eat plenty of food, drink plenty of water and get some quality sleep.
source: lifehack.org
It is also important what you eat before going to bed. You should eat a combination of protein and carbohydrates, and you should do it 30 minutes before going to bed. The reason for that is the same as when they tell you not to eat before going to bed if you want to lose weight. This way the calories are going to stick when you go to sleep, and they will reduce the breakdown of protein in your muscles.
And like with everything else in life you need to be consistent. If you are consistent with your working out, your muscle mass will grow steadily but it will grow, and that’s what matters.