This time of year weight loss is the hot topic but what if you are one of the few that would like to gain muscle mass. I have put together five tips for helping you build muscle. If you can follow these faithfully, you should be able to build muscle.
Exercise Tip #1: Eat at least one gram of protein per pound of bodyweight each day
This is one of the most important part of to build muscle. You need an adequate amount of protein to build muscle. Without protein, you simply will not have what it takes to build muscle. A gram per pound is what is suggested. This does not mean you have to skip carbs and good fats, as a well balanced diet is important.
You should take in protein over 5 or 6 smaller meals over the course of the day. Doing it this way will make it easier to get enough in a day. Protein can be obtained from a variety of sources. A protein supplement can also be used to fill in between meals. Supplements are a great way to get addes protein but they should never replace food. The best results for protein to build muscle are from leaner cuts of beef, chicken, turkey, and fish.
Exercise Tip #2: Make post-workout nutrition a priority
Breakfast is the most important meal of the day because your body has gone long hours without taking in any calories. A close second of importance is post-workout nutrition. Your post-workout nutrition should include carbs, protein, and healthy fats. This will aid help replace what you have lost during training and give you the nutrients your muscles need to recover. It is recommended taking your post-workout nutrition within 1-2 hours of your training session.
This small time frame to take in your post-workout nutrition is when your body is at its greatest need for these nutrients. Post-workout nutrition will also give your muscles the nutrients it is going to need for the next time you workout. This is a very important step if you want to build muscle
Exercise Tip #3: Get plenty of sleep each night
This is so overlooked when you want to build muscle. Not getting enough sleep would be a big mistake if you're looking to gain muscle mass. You should be trying to get eight hours of sleep each and every night. This will help play an important role in protein synthesis and the release of growth hormones, and it will help you recover faster for another day at the gym. There is nothing wrong with taking a quick nap if you are able to also. Rest and recover to help build muscle.
Exercise Tip #4: Drink plenty of water each day
I know what you are thinking, how can drinking water help me build muscle. This may not seem like it can help you build muscle important until you look at the big picture. Water will help keep you hydrated. When you start to get dehydrated, your performance is lowered. You will not be able to lift those heavier weight needed to build muscle because your performance level has decreased.
Another reason water is important is cell shrinking. When there is a lack of water in a muscle cell it will signal cell protein loss and muscle catabolism! We all loose some water everyday through sweat, tears, and using the washroom. When you exercise you lose an extreme amount of water through sweat with cardio training and intense weight training. If you are thirsty, it is a way of your body telling you to drink up. You should not wait to you reach that point to drink water cause it could be that you are already dehydrated. Drink up!
Exercise Tip #5: Do more compound free-weight exercises
Machines are slowly taking over most gyms. While sitting at a machines may be comfortable and convenient, free weights are the way to go to build muscle. When you use a machine you are limiting yourself in the number of muscles and muscle fibers involved in an exercise. The stabalizer muscles and secondary muscles along with the element of balance are all avoided. The basics like squats, bench presses, deadlifts, shoulder presses, and barbell rows are the way to go to gain muscle mass.
These five exercise tips to build muscle is a great step toward achieving the goals you have for your physique. Train hard, get plenty of protein and sleep, and you'll be gaining muscle mass like never before!
Exercise and Nutrition Tips