The Rules for Gaining Muscle Mass

One of the most frustrating things people go through is gaining muscle mass. You may have your own diet and training plan to follow, but at the end of the day, you still don’t get to hit your targets. Perhaps the problem is that you are missing out on the essentials. Let us take a look at some of the most important rules to follow if you want to gain muscle mass. Just remember that gaining muscles mass is a process that takes time. You need to be patient especially if you don’t seem to hit your targets soon. While you bulk up, make sure to stay in shape with light jobs, biking or riding an elliptical.


  1. More calories than what you burn – first and foremost, you need to eat more calories than the amount that you are burning. This is pretty basic, since burning more calories than what you are taking in will certainly equate to losing weight and muscle mass. The key lies in knowing the number of calories your body needs and the number of calories you need to burn. The former should always outweigh the latter.


  1. Increase your protein intake – another thing to consider is to increase your protein intake. It is advisable to double or triple your intake by eating 20 to 30 grams more protein than you used to per serving. You may also take small doses of protein spread in 5 to 6 servings per day. The bottom line is that you need to eat more protein as your body is trying to build muscle mass. In case you are already eating a gram of protein for every pound of your body’s weight, then there is no need to your triple your intake.


  1. Go for whole foods packed with protein – lastly, you need to pick the right kinds of food that you will include in your regular diet. Since you are looking to build more muscle mass, you need to eat more whole foods that are nutrient-dense. Some people tend to eat a lot, though what they are eating may not be the right kinds of food needed to build muscle. There are also people choose to eat stuff like donuts and pizza that are essentially bad. These are not the right sources of nutrients that you need when building muscle mass.


When building muscle mass, you need to do so while taking in less fat. Hence, go for the types of food that are calorie-dense like potatoes and meat like steak. Taking in different kinds of green vegetables and sauerkraut will also be helpful.







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