The Healthy Way to Gain Muscle Mass - 3 minutes read
Wondering how to gain muscle? There are many fads, gimmicks and “quick fixes” to be found but there is really only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use potentially dangerous illegal steroids or hormone injections.
The "how to gain muscle” question is a relatively simple two-step process:
1) increase your caloric intake, and
2) work out.
This combination will provide the desired results. Don’t be embarrassed to look in the mirror! You CAN get the body that you strive to achieve.
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When you begin thinking about how to gain muscle, your first instinct may be “But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways. At this point you have to realize that dieting and exercising to lose weight is different to dieting and exercising to gain muscle.
In gaining muscle mass, the caloric intake must be increased. You have to take in more calories than your body is used to. When you take in more proteins and fats, your body has no choice but to increase weight. While nutritional supplements may be utilized, you should not use them as a substitute for a healthy diet.
The increased calories are then offset by working out with increasingly heavy weights in order to achieve the increased muscle mass you desire. This type of workout will stimulate growth by “overloading” the muscles.
If you are among the millions who constantly try to gain weight and build muscle mass, remember that a firm commitment, a suitable diet and a good weight-training regimen are the only ways to succeed in reaching your goal. A mass-building diet includes plenty of protein and enough calories to promote weight gain.
Don't be tempted to omit healthy fats from your diet. You need fats to produce testosterone; if your body is not producing enough testosterone, your muscle-building results will be poor.
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If you are extremely active, play sports or have a faster-than-average metabolism, you may need to increase your caloric intake even more. A muscle-building diet requires a lot of effort on your part. It’s not easy to consume enough calories in three meals per day. A good suggestion would be to eat several small meals each day rather than three large ones.
Protein is a critical element in any mass-building diet. Ideally, you should eat one-and-a-half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal.
Fish, poultry, eggs and lean red meat are excellent sources of protein. Lots of fresh vegetables and complex carbohydrates combined with plenty of protein should allow you to meet your daily quota of calories.