How to gain muscle – tips by How to get fit
When people diet, they think that it takes hours of planning. Constantly checking your calories input and workout out. When people think of how to gain muscle they think it’s super easy. I mean all you have to do is lift heavy weights. Surely?
Well unfortunately that is so far from correct it’s insane. Your diet is almost half of your success. I know of a good few body builders who, when they first started out would pack their diets full of anything and everything they could. Because, you know, more calories equals more mass. Then smash out some heavy weights and think that is how to gain muscle.
This approach on how to gain muscle can obstruct your progress. Not having a game plan that lets you meet all your caloric and macronutrient needs will make all your effort in the gym worthless. Those same bodybuilders have realised the importance of this and have changed their diets and their physique has improved dramatically.
There is a skill in how to gain muscle. Take what you think you know about how to build muscle and throw it out the window. Adding on serious mass can be difficult, especially if you have no idea what you are doing.
If you are serious about adding on mass. Then you need to make some big decisions and changes in your life. We layout some steps on how to gain muscle.
Eat. You need to eat to gain muscle. Since is a metabolically active tissue which requires calories to keep growing. You need to surpass your daily caloric intake to add on mass. Eat for the body you want, not the body you have. But now you thinking, how much is too much?
Numerous scientific studies have suggested that if you are looking to gain mass you need to increase by 20 calories per pound of bodyweight. However, this is a generalization. If you find that you are storing too much fat instead of muscle, drop the calories to 15 per pound. If you are satisfied with “your sick gainz” then increase to 25 calories.
We recommend using FatSecret.
Protein, protein, protein.
Amino acids found in proteins are the building blocks of muscle. Because of this, protein is essential in your diet. Aim for 1.2 – 1.5 grams of protein per pound of body weight. These added amino acids will be crucial in how to gain muscle.
Hit the gym and hit the gym hard. If you are going 4 or more times a week aim for the 1.5 grams per body weight. Utilise all the great forms of protein sources, grass fed beef, Fish, dairy products, chicken, eggs and beans. Do not, I repeat do not, forget about the beauty of a good quality protein shake.
Don’t forget your carbs
Carbs are your body’s primary source of energy, if you don’t have enough glycogen in your system you won’t be able to train like a beast and your “sick gainz” will suffer. A great suggestion is to eat 2 grams of carbs per pound of bodyweight. Like the calories if you find you are adding on body fat, cut the carbs down to 1.5 grams.
If you are serious about your results and really want to know how to gain muscle, you need to make sure your carb intake is slow-glycemic carbs or Low GI – sweet potatoes, corn, whole grains and quinoa are a great source of these. They offer a slow and steady release of energy and don’t spike your insulin levels. The only time you should consume fast-digesting carbs is immediately after a hectic gym session, when your aim is to elevate your insulin levels to prevent muscle breakdown. For the post-workout meal, consider high-glycemic carbs such as white potatoes, refined pasta and white rice.
Dietary fat is your friend
Dietary fat plays a vast variety of important roles in the human body, hormone production is one of the main ones. Since fat is more calorie-dense than protein and carbs, including it in your meals makes it easier to reach your caloric needs.
No, this does not give you free reign to eat anything and everything. Aim for 0.5-0.7 grams of fat per pound of bodyweight. A great change in how to build muscle is to eliminate all trans fats from your diet.
For best results, focus on obtaining 7-10 percent of your total calories from saturated fat from foods like beef, coconut oil and dairy, 10-15 percent from monounsaturated fats, mostly found in avocadoes, nuts, seeds, olive oil and peanut butter, and another 10 percent from polyunsaturated fats from fatty fish, flaxseed and walnuts.
Eat more and eat often.
As we mentioned earlier, if you want to bulk up and build muscle you need to increase your calories. Calories will add on that extra bulk, which will help your muscles grow. To see some amazing results, spread your calorie intake over the course of the day. Splitting your meals into smaller meals eaten more frequently.
Eating 6-7 small meals will ensure that your body receives a consistent stream of nutrients to support optimal protein synthesis. If you are struggling to get in all of your calories, include some protein shakes. Depending on the brand, you can add between 400 – 700 calories with ease.
You are allowed to cheat
Everyone is human. Everyone has cravings, yes, it’s a good idea to fight them most of the time. Not everyone is the Rock who has not had junk food years. But, if you are going to have a cheat meal. Have it. But only a cheat MEAL. Not a cheat day.
Once a week or so is a good start to giving yourself a pat on the back for all your hard work. Celebrating your goals by having a cheat meal will help keep you from the cravings you face during the week.
Snack before bed
It’s a giant myth, the story of “if you eat before bed, you will get fat.” It honestly depends what you are eating. If you are snacking on chocolates, crisps or cookies then yes, you are on your way to getting fat.
However, if you replace those late night cravings with slow digesting proteins, such as Protein powder, Cottage cheese or nuts and seeds, you can actually boost your metabolism.
But if you opt for a slow-digesting protein like casein, found in cottage cheese and casein protein powder and a handful of nuts or seeds, you can actually boost your mass-building capacities. As these proteins digest, your body receives a slow and steady source of amino acids, to help your body grow.
Eat after gym
Post workout nutrition is a huge deal in how to build muscle. As we mentioned earlier, eating fast digesting carbs and high quality protein after your workout give your body the best nutrients and raw materials for protein synthesis to occur.
After working out, your bodies glycogen levels are depleted. Eating helps replenish these and accelerates muscle growth and recovery. This is extremely important in how to build muscle. If you neglect this step you won’t see the gains you are expecting.
Hydration is key
Bodybuilders in general tend to forget about hydration which is a really important part of health and fitness. Water is essential to live. It is a critical component of your diet and how to build muscle. Water helps maintain muscle fullness and helps in digestion. The carbs and proteins that you ingest are metabolized and transported by water in the bloodstream, so if you don’t drink enough water your body won’t be able to properly use all the calories you’re consuming.
Aim for 12 – 16 cups of water per day. This ensures you are well hydrated and helps your body greatly. It is crucial in for blood circulation. When the body is well hydrated you have greater levels of oxygen in your blood.
Supplements can maximize your gains. Creatine is one of the most studied supplements out there. Its ability to increase your energy production partnered with a great workout program will set you in perfect standing for proper muscle gain. As we have mentioned before Whey protein is a great help too. Whey protein packs all the essential amino acids you need to muscle recovery.