12 Foolproof Tips for Increase Muscle Mass

Don’t see your muscles grow? We have the solution for you: find out here the 13 most effective tips to increase muscle mass and gain self-confidence.

Tips to Increase Muscle Mass

All their efforts have been directed in the direction of increase muscle mass and not see results worthy of reference? Are you tired of that all praise so jealous the fast pace of your metabolism and the fact that you can eat everything without gaining a single gram? His dream is to see a few more pounds on the scale?

No need to worry: we’ll help you in this battle to put some muscle around the bones. We did extensive research and we have compiled the 12 most effective tips for those who really want to increase muscle mass quickly and healthy. Try it now.

IN RELATION TO THE EXERCISE

1. PRACTISE BODYBUILDING, BUT NEVER MORE THAN 1 HOUR

The weight training is essential for those who want to increase muscle mass effectively.

However, with this goal in mind, what matters is the intensity of your strength training, being that a duration of exaggerated ends up by even be harmful, because that “breaks” the muscles instead of the spur.

So, never train more than 1 hour, with 8 to 10 sets per workout – resting 2 to 3 minutes between each one.

2. OPT FOR A WORKOUT THAT WORKS THE ENTIRE BODY

To stimulate truly the muscle mass throughout the day, the ideal is to involve the maximum muscles as possible in one workout. Working the large muscle groups in a balanced way will grow quickly and safely, avoiding injuries and preserving flexibility.

3. INCREASE THE WEIGHT LIFTING

As discussed above, what really matters is the intensity of the strength training. If you are increasing the weight with which practice will force your body to adapt, improving and increasing the muscle to be able to give the answer that you are requesting. Conclusion: it’s better to do less reps but with more weight – tip: between 6 and 12 repetitions, being that each series should take between 40 and 70 seconds.

4. CHANGE YOUR SCHEME OF EXERCISES EVERY 3 TO 4 WEEKS

By changing your exercises, the number of sets/repetitions that you do, the length of your rest periods or any other variable of their scheme forces your body to adapt to the stress of change, gaining weight in form of muscle.

IN REGARDS TO THE SUPPLY

5. UNDERSTAND COUNTING CALORIE

If you’re eating binge and not fattening in a grass, is because you are not eating the volume of calories needed. The solution is to change your diet to include food (healthy!) with a greater number of calories, and, yes, eat even more – attention: we are talking about a progressive process, in which the idea is to increase about 500 calories daily to those that already eat.

Here’s how to calculate the number of calories you should eat

6. MAKE SEVERAL MEALS A DAY

If your metabolism is very fast to digest and burn calories, you can’t think to do only three meals a day, for a very caloric they are. Start making 5 to 6 meals per day, feeding your body 2-in-2 or 3 in 3 hours, so that it always has something to metabolize and turn into muscle.

7. CHOOSE THE RIGHT FOODS

To increase muscle mass, protein is absolutely essential to include it into all the meals that makes. Also can not give up of carbohydrates, to get energy, and to fix the protein in muscle cells – but do not overdo it, you risk also increase the body fat. Finally, consider also the good fats , and vegetables.

8. EAT ALWAYS BEFORE AND AFTER YOU TRAIN

To avoid that the body begins to make use of the muscles to get the energy needed, never start a workout without having done a small snack. On the other hand, to ensure that all of the metabolic processes necessary for the muscle toning if used in a correct manner, it is particularly important to make a meal rich in protein and carbohydrates immediately following exercise.

9. KEEP HYDRATED

This is a classic, but it never hurts to remember: drink plenty of water throughout the day, not waiting until you get thirsty, it is already too late. During workouts, drink a little every 15 or 20 minutes, adjusting according to the ambient temperature – this habit ensures that the body maintains its performance.

10. CONSIDER THE USE OF AN ADD-IN

First of all, do not rely on only add-ons, that complement the other choices essential and a large part of the time, only contribute to increase the water weight and not muscle. That said, if you are not able to ingest more food is always the ideal choice, opt for a shake designed to increase muscle mass. But caution: always make 3 full meals and never more than 3 shakes daily.

WITH REGARDS TO THE HABITS OF LIFE

11. REDUCE THE ACTIVITY

Usually people built lean tend to move a lot throughout the day: stop! Look to limit your physical activity to the gym, where you can put all that energy to good use.

12. SLEEP AND REST

By points: train a maximum of 4 times per week; sleep between 7 and 8 hours every night and, if prevaricar one or two nights per week, at the most, it is offset immediately; by the end, seek to limit the stress of the work to a minimum, avoiding high levels of cortisol, a hormone that burns muscle and stores fat.

Finally, we recall only that, for those who want to increase muscle mass, it is absolutely necessary to obey a certain discipline, keeping yourself motivated, persevering and, above all, having some patience.

After all, the results depend very much on the physical characteristics of each individual and of the experience that he has in the gym. However, if you stay on the right path, the results will be guaranteed!

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