Question asked by majority of people who work out, How To Increase Muscle Mass. Unfortunately, most of the male population for a long time is trying to achieve some progress and in the end,because of the results that are absent or too slow to come, they quit.
Certainly the first and main reason of absence of progress in increasing muscle mass is hidden behind a poor intake of protein and calories in general. The secret is precisely in this: To start the process of increasing muscle mass, you should consume at least 2 grams of protein per kilogram of body weight (if you have 80 kg, eat 160 grams etc.)
Also, calorie deficit is what you need to avoid every day. So if you calculate your ideal number of calorie intake to maintain the same body weight, everything below that number represents a calorie deficit and leads to weight loss.
Plan your meals
If you already know how much you need to eat during the day, plan meals in a way that suits you best. Have breakfast what contains more complex – good carbs, and as the day goes, decrease they number and increase protein, also a dinner is primarily based on proteins.
Feel free to use protein powder
“It is not healthy” ‘It’s not natural’ etc. ,all these thoughts and attitudes are from people who do not have the slightest idea what it is.
In very specific circumstances, protein powders can be useful. They’re an easy and convenient source of complete, high-quality protein
The protein powder helps us in the most elegant way to hit the daily number of entered grams of protein in the body.
* (Do not exchange for real food as a meal, use it as addition to your daily diet and protein intake)
Practice hard, lift hard
To increase muscle mass, our muscles need to be exposed to intense efforts to bring about muscle hypertrophy, or process that causes muscle growth.
In addition to lifting heavy weights, bulking is very important, another factor – training should not last long, and 45 minutes of exercise is the optimal duration of each. This primarily has to do with caloric surplus, for each training, logical, you burn calories, so if you have trained for a long time, you’ll be in complete inability to reach a surplus.
Rest, sleep and grow
Maybe it sounds strange, but the muscles do not grow in the gym. In the gym you perform heavy work that forces your muscles to prepare for growth, and then come the incorporated material in the form of food, primarily meaning, the proteins and amino acids. Only then passes to muscle growth, and that happens when we rest and sleep.
Before each workout you need food and drink containing amino acids and carbohydrates to improve protein synthesis. Practice hard 2-3 days and take a break for a day. An intense training increases protein synthesis to 48 hours after completion of the training. After the training, consume carbohydrates. Thus, the muscles relax quickly, rest and regenerate after a workout if you consume carbohydrates.
You need to eat every 3-4 hours. The number of daily calories divide into six parts, and you will get the required amount of calories you need to enter every 3 hours. In addition, during each meal you should enter 20-30 grams of protein.