To gain muscle mass can all, you need only observe the 10 necessary steps.
If your goal is an additional muscle mass and you want to know how to plan weight gain correctly, then read this article.
- 10 Steps to Muscle Mass
- We plan our weight gain
- Step 1. Determine the reference point
- Step 2. Evaluate the composition of our diet
- Step 3. Increase caloric intake need to gradually
- Step 4. We eat often and in small portions
- Step 5. Wisely come to a variety of training
- Step 6. Restore
- Step 7. Do not bring to overtraining
- Step 8. Preparing Yourself Yourself
- Step 9. Watch for stresses and remove them.
- Step 10. Adjusting
10 Steps to Muscle Mass
We plan our weight gain
When we talk about weight gain, then of course we understand the set of quality muscle mass. But you need to understand that it is impossible to constantly progress and add weight and at the same time have the press cubed. An effective set of muscle mass requires an increase in calories, and burning fat requires a reduction in calories, so you need to choose one thing.
Naturally, with a well-planned and balanced diet and training regime, we do not swim with fat, but with bacon a little bit dull. No other way. And typing the mass we are interested in, we can dry and remove fat, while losing a little volume, but the muscles will already be drawn and the effect will be when it is better. As my friend says: “Traced biceps 40 cm, look much better than the same 45 in fat.”
Step 1. Determine the reference point
In order to determine what food is needed to gain muscle mass and then know the effectiveness of our actions, and how it can be improved, we need to know with what to compare. That is, we need to first determine the calorie content of our daily diet.
The easiest way to do this (we think that your weight does not change and keeps approximately stable) – write down all the food you eaten for 3 days, and calculate the number of calories consumed per day, using directories. They are full on the Internet. It is not difficult to do this, and the result will be the starting point for further action.
But if suddenly you can not count the amount of calories consumed by the first method, then there is another. The speed of your basic metabolism can be calculated by the following method. Simply multiply your weight by 22 (the body burns about 22 calories per kilogram of weight due to the basic metabolism). If, basically, you work with your head and intense physical activity in your workout only, then add another 50 percent. If you have to work not only with your head, but with your hands, then add 65 percent. With daily hard physical work, add all 90 percent to the basic metabolism. This method is not very reliable and accurate, but gives an approximate understanding of your calorie needs.
Step 2. Evaluate the composition of our diet
The next step is to assess the composition of the diet for the quality of the calories received. That is, what percentage of fats, proteins and carbohydrates. If your diet is not quite suitable for muscle mass, namely, with a high content of fats in food (animal origin), weight will certainly grow, but its quality will be unsatisfactory, it is possible that fat mass will predominate in growth, and muscle mass will be an order of magnitude lower. At physical exertion the body should receive at least 1.5 grams of protein per kilogram of your weight. And nonsense, that the body does not learn more than 30 grams of protein at a time. Will master the main thing to give the protein on time. Under an hour of training a lot of protein is not needed, but in the recovery period it should be a lot.
Now about the quality of protein. Remember, protein is the main building material for the growth of our muscles. We do not inflate the air. And its quality should be high, that is, eat the following foods: meat, eggs without yolks, fish, dairy products, preferably more cottage cheese. In legumes, too, there is protein, but such food products will not give us the required balanced amino acid composition. That is, beans can be eaten if we just want to perform our daily functions. And if our goal is to build muscle, then the products should be suitable for this. You can read more about them in the article: products containing protein.
Carbohydrates. Remember, carbohydrates are a source of energy for a day. To keep our muscles and protect them from catabolic (destructive) processes, you need to eat close to 55 percent of calories. Ideal products for lean muscle mass: macaroni from coarse flour, potatoes, rice, wholemeal bread. In short, to get energy for training and building new muscle structures, we eat more foods containing slow carbohydrates. Products containing fast carbohydrates (sugar, flour, chocolate, white bread) can be eaten during and immediately after exercise, but do not overeat.
Step 3. Increase caloric intake need to gradually
You want to achieve an increase in muscle mass. To do this, you need to consume calories much more than you usually consume. But do not rush to start eating like an elephant and a horse together.
Remember, muscle fibers are synthesized only when there is a need, that is, a stimulus is needed for muscle growth. (Experiencing additional stress, the cells of our muscles begin to look for sources of amino acids (small particles of which the protein consists) in order to start the processes of growth and recovery). In the case when there is no need for additional energy, all additional calories from carbohydrates will go to fatty deposits.
Important! For muscle growth, unlike fat, which grows almost from any type of calories, you need only one material – a protein of high quality.
Therefore, you must increase the caloric content gradually, so that the muscles receive calories precisely at the time when they need them.
It will be optimal to add 300 – 400 calories to a balanced daily diet approximately (depending on the volume of already existing muscles). Such a diet will allow you to add to the muscle mass with a minimum increase in fat. Of these calories, some will be consumed through training and an increase in metabolic rate, the rest will go to hypertrophy (increase) in muscle cells. And some small amount will go to fatty tissue.
Step 4. We eat often and in small portions
Not only for the athlete, but also for any person, it is important to divide the ration into small portions and often take them for food. This makes it easier for the body to absorb calories due to the stable influx of macro and micro components, reduces the rate of formation of fat stores, with high caloric content of food. For the day the biggest meal should always be breakfast (but this does not mean that you need to overeat). All products that we eat in the morning, digested well and stimulates metabolic processes, that is, muscle growth. Calories consumed in the morning are less likely to become fat.
Conclusion: we try to eat often and the main amount of food is consumed in the first half of the day to build up a dry muscle mass, rather than fat.
Step 5. Wisely come to a variety of training
There are two extremes in which bodybuilders like to rush. Some always do the same thing, and the second, trying to surprise your body, makes training so diverse that they are different every day.
Yes, the body really needs to be given stress, so that the muscles grow. But this stress should be manageable. Therefore, do not get carried away with diversity.
First, let the body get used to training, it takes three weeks. And then we start to surprise him by changing the pattern of training. It can be the same set of exercises, but composed in different ways. Or do exercises with different weights and the number of repetitions. For example, you can do even inside the week: the first day is heavy, the second training day is easy, the third is the middle one.
Step 6. Restore
You need to train in moderation.
Remember: the muscles do not grow in training, they grow during rest, or rather sleep. Therefore, one does not have to be killed every day. Until full recovery can take two to four days. On this we train every two to three days and not more often. Exercise 6-7 days a week can afford to people who use chemistry.
For a quality recovery, sleep should be at least 7-8 hours. Since the muscles grow when we sleep.
Do not exercise when we feel pain in the muscles. Slight soreness and bloated muscles are not a reason to skip a workout. But the feeling that the pain indicates a trauma indicates the need to either give another day of rest, or reduce the working weight by 30-50 percent.
Specific injuries are generally a separate topic. If you do not have experience and you are not a doctor, then with injuries immediately to the doctor!
Step 7. Do not bring to overtraining
In an effort to build muscle, the people often go too far and turn their bodies into a state of overtraining. Too often and intensive training, after which the body does not have time to recover, lead the body into a catabolic state. The power indicators fall, and together with it, muscle mass begins to disappear, testosterone levels decrease, appetite and desire to exercise decrease.
The essence of training, or rather the collection of muscle mass is simple: we load muscles, that is, we give an unusual level of loads and go home to eat and sleep. Conclusion: the body is loaded, we create stress for it, if there are signs of overtraining, we leave for rest.
Step 8. Preparing Yourself Yourself
To increase muscle mass, you need three components: training, nutrition, rest or recovery. Each of them as a result takes somewhere around 30 percent. That is, we badly train – minus 30 percent, poor nutrition, too, minus 30 percent for increasing muscle mass. So if we train hour and hour and fifteen minutes, then cooking should take a lot of time, and not oatmeal cook for five minutes.
Take time to plan and prepare your nutrition for muscle growth. Stock up on quality products for a week or two, so that there are no problems like “what would you eat?” The process of consuming calories should always be monitored. Otherwise, the muscles will not grow.
Every less successful athlete always knows what he will eat today and tomorrow. Since all athletes prepare their diet for mass gain themselves. I wrote above that nutrition is 30 percent of your success. The figure is quite exaggerated, since the result can depend on food much more than 30 percent. Read the article about what should be food before and after the workout for mass gain.
Remember: a set or weight loss accompanies always proper nutrition, and to it it is necessary to put maximum effort and attention.
It’s not very simple, to keep an eye on calories, but if everything were so easy, everyone would already be mega athletes.
Step 9. Watch for stresses and remove them.
Have you ever been under stress all day? Did you have any complications in life? Do you have to come for a long time under someone’s pressure? If the answer is yes, then it will be more difficult for you to build muscle. Any stress other than training harms the gain of muscles.
In the body there is such a thing as a priority. And here the tasks of survival and maintenance of the body are normally higher priority than the buildup of muscle mass. What does this mean?
When you are stressed, the body thinks that you are in danger. And he sends all the energy to confront these dangers. In our case, it’s stress. Protection from stress takes away the lion’s share of energy, and there is almost nothing left for muscle growth.
In addition, stress leads to a large release of the catabolic hormone – cortisol, it directly counteracts testosterone, reduces the rate of muscle growth. Stress can turn a healthy athlete into a healer.
A single answer to the question of how to cope with stress simply does not exist. Everything depends on the stress itself and its source. If it is associated with some kind of person, then try to avoid it. Stresses associated with a lack of time can be tried to solve by reorganizing the schedule of the day. To some stresses you just need to get used to it. Any stress you need to try to remove and leave only one – stress from training. Since building muscles for our body is a luxury.
Step 10. Adjusting
And so, suppose you gradually add to your nutrition only quality calories, exercise well, but why does not it grow. Perhaps, you belong to people who in principle grow poorly. This can also be handled. It happens that your muscle mass grows, and fat at this time becomes smaller and weight is dialed very slowly. For this it would be very good to check the composition of your body. It can be done by specialists or you can try special calculators. A link to one of them I’ll give in one of the following articles.
Sometimes you just need to increase the calorie content. It happens that there are not enough calories in your diet or your body needs more energy for muscle growth. You can even slightly increase the amount of fat. If the weight is, the fats will not harm.