The need for muscle gain is one of the prime reasons people turn to bodybuilding and workouts. Muscle gain is not a very difficult task and there are many ways to build muscle mass and bulk up. Besides workouts and diet, a personal fitness regime needs to be chalked out which can help in gaining muscle.
Muscle mass is easy to gain if certain guidelines are followed and there is a clear personal fitness plan as to how to build muscle mass. Building muscle mass requires a great deal of perseverance, commitment and dedication towards a strict personal fitness regimen. Gaining muscle is possible by following certain guidelines.
How To Gain Muscle
Eat Many Small Meals
Eat between 5 to 6 small meals in a day if you want to build muscle mass. This can help in increasing the calories to build muscle. Calories are needed in order for muscle gain to occur.
There needs to be ingestion of 5 to 6 small meals instead of 3 regular meals if muscle mass has to be gained. Muscle can be gained because there are more calories available for muscle building and growth.
Eat More Calories
To increase muscle gain, there should be an increase in the amount of calories consumed. Carbohydrates, fats and proteins should be consumed in a good amount for muscle gain to happen. There is a need to eat good, wholesome nutritious meals which will boost muscle gain. Protein shakes are a great way to increase calorific consumption.
You need to consume more proteins to increase muscle gain. About 2 grams of protein per kilogram of body weight must be consumed. Eating a balanced diet with the right amount of nutrients is very important. Make sure you also take multivitamins to boost muscle gain.
Limit Cardiovascular Exercises
In order to ensure that muscle gain occurs, you need to be able to limit cardiovascular exercises and ease up on cardiovascular training.
This is because cardiovascular exercises lead to burning of fuel and continued weight loss. When the aim is to gain muscle, cardiovascular exercises should form a very small portion of your exercise regimen.
Do The Ideal Workout
Instead of training with low weights or huge number of repetitions, work towards gaining muscle mass by lifting heavy weights for smaller repetitions. You should perform a maximum of 6 to 8 repetitions and stick to basic movements in your workout. You should also ensure that there is sufficient warm up before beginning the exercise.
Take Rest Intervals
While working out, make sure that you take adequate rest periods and ensure there is muscle recovery and repair. If you do not rest your body, the muscles will not recover and muscle gain will be adversely affected.
The body needs time to rebuild and repair the muscles after a demanding workout session. So, make sure that you rest sufficiently during and after the workouts.
Avoid Over Training
In order to ensure that muscles rest and recover from the workout session, ensure that over training is avoided. If you push yourself beyond the limits, you will not be able to pump your muscles with oxygen rich blood and muscle wasting will occur.
So, to avoid this situation, you must be able to engage in exercise which does not damage your muscles or pushes you to an extreme state of fatigue which hampers regular workouts. To avoid exerting your body beyond its limits, you should guard against over training.