Strength is size- lift heavy weights and you’ll gain muscle mass naturally. Patience is important when it comes to growing muscles. But, if your aim is to build muscle and you aren’t seeing any changes from month to month, then it’s a sign that your approach is off. Plus, even though you’re seeing some change, then you need to push hard to see more results. Those who say that they have tried everything and nothing works, this is the biggest lie you’re telling yourself. You might have tried a couple of things and none of them worked, but you haven’t tried the right things yet. Below are the tips on how to build muscle faster naturally.
Know Your Body Type
How easily and quickly you put on some muscle is determined by your body type. Nevertheless, this isn’t something you can change but it can guide you into choosing your diet and training program that will help you attain your goal.
Most people fall under these three body types categories: mesomorphs, ectomorphs, and endomorphs.
- Mesomorphs are a class of individuals with a classic athletic body type and they respond well to strength training. Additionally, they put on well-defined muscle mass easily but they can also gain fat more easily than ectomorphs. This group of people needs to watch their calorie intake.
- Ectomorphs have small framed and skinny bodies with low muscle mass. They have a hard time gaining weight but put on muscle. Their metabolism is high hence they need to eat more calories.
- Endomorphs are short with stocky builds and easily gain muscle. Their fat composition is higher and can easily gain fat. Their metabolism is slower thus it becomes difficult to lose fat
Set Strength Goals
Instead of aiming to gain a certain amount of muscle within a set period of time, which you may or may not achieve, you should focus on getting stronger. After you have the strength then your body will be able to recruit muscle fibers that bring about your physique looks. Attaining strength first makes your muscle gaining more realistic. Set the number of lifts you want to achieve then aim higher. With that, you’ll see your muscle respond along the way. You should choose three exercises you want to see improvement on. One upper body pull such as chin-up, one upper body push such as bench press and one lower body exercise, for example, deadlift.
Create a Calories Surplus
Fewer calories consumption leads to stalled gains and muscle loss. Hence, if you notice that you’ve been lifting for a while with no muscle gain then you need to increase your calories slightly. Generally, you need around 500 calories to gain weight which isn’t that high. However, you need to be careful when consuming them because your body uses limited calories at a time and the rest is converted into fat. Gaining fat can interfere with your aim of gaining lean muscle. Moreover, if you’re gaining fat instead of muscle then decrease your calories slightly. Adjust your intake until you find the right amount.
Have the right training routine that works for you and ensures you’re consistent in following it. If you’ve set out gym time, you should see it through until you achieve your aim. Whether you’re having the best exercise program or you’re genetically good in gaining muscle, it wouldn’t work without commitment. Consistency ensures you have the results you expected within the stipulated time.
Increase Protein Intake
Proteins are essential in our bodies for muscle repair and building new muscle. Your body tissues are made up of protein including muscle tissue which means you need to get enough of it. The Journal of the International Society of Sports Nutrition recommends that you eat between 1.6 and 2.2 grams per kilogram of body weight per day. For example, if you weigh 160-pounds, then you need 116 to 160 grams of proteins. To show you how much protein that is, 22 large eggs or 15 ounces of chicken breast contain 135 grams of protein. This seems a bit high to take in at once. Therefore, you need to split it up between three meals. To ensure that your body uses the entire proteins you consume for muscle building, aim to consume 0.4 gram of protein per kilogram of body weight spread across four or more smaller meals every day.
Get More Sleep
Muscle gaining requires more than just lifting weights and a good diet. Your muscle needs time to recover, roughly around eight hours a night. Sleep promotes the release of human growth hormone which helps in muscle growth and keeps levels of stress hormone cortisol under control. In fact, a publication in the Journal of the American Medical Association says that sleeping for five hours instead of eight hours per day for just one week cuts muscle building testosterone levels by roughly 10 to 15 percent. If you’re an adult aged between 18 to 64 years, the National Sleep Foundation recommends you sleep seven to eight hours. Following all the above tips you’re guaranteed to gain muscle faster naturally.
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