Tips to Build Muscle Faster- Diet, Workout, Nutrition
07-11-2017 | Posted By: Chhavi | 4984 View(s)
Want to know the tips to build muscle? If yes, then you are in the right place. Muscle building can be a daunting experience, especially for beginners. You need to eat a healthy diet, exercise, sleep on time and stay away from stress to gain muscle mass. There are many tips & tricks that can make the muscle-building process much easier. If these tips are followed religiously, one can build muscle mass faster in a healthy way.
10 Quick and Easy Tips to Build Muscle
1. Eat More Protein-Rich Foods
This is a common tip for bodybuilders and is followed by almost every person who wishes to gain muscle mass. It is a well-known fact that you cannot build muscle if your body does not get protein. Protein is made up of amino acids and amino acids are the building blocks of your muscles. Hence, without protein, it is impossible to build, repair and maintain muscle tissue.
One should consume between one to two grammes of protein per pound of body weight per day. For a 200-pound person, that’s 200 grammes of protein per day. Add protein-rich foods like chicken, whey, egg whites, fish, etc. to your diet to build muscle.
2. Increase Your Warm-Up Time
As you gain experience, your tendons, muscles and ligament will be subjected to much more stress than when you first started training. Thus, you should increase your warm-up time to reduce the chance of injury. A proper warm-up increase the ability of the body to perform. Your fitness trainer can help you in deciding how much time is required for a warm-up session.
3. Do Not Ignore Fats
You need a lot of energy to build muscle and fat provide you with that. Fat helps in metabolising vitamins and minerals and is an excellent source of energy. You should consume healthy fats to gain muscle mass. But, make sure that you do not consume saturated and trans fats because they are not so nutritious. Consume saturated fats like nuts, seeds, olive oil and avocados to grow muscle. You should try to consume 0.5 grammes of fat per pound of body weight per day.
4. Never Skip Breakfast
Skipping breakfast is really bad for your health. Your breakfast should contain protein, fats and carbs. Eating a healthy breakfast gives you energy to workout and also fight off hunger cravings. You can have eggs, sandwiches and oats for breakfast. Make sure you never skip breakfast. This is undoubtedly one of the essential tips to build muscle.
5. Eat Five to Six Meals a Day
If you want to build muscle, you should eat plenty of meals throughout the day. Instead of eating three times a day, you should eat five to six meals a day. Now, don’t think that eating so much will make you fat. Suppose, you are eating 4000 calories per day, and if you divide 4000 calories into six smaller meals per day, then each meal will consist of approximately 660 calories, and 660 calories aren’t too much.
Another reason why you should eat smaller meals is that when you eat, the blood glucose levels rise. And to counteract this, the body releases insulin to lower blood glucose levels and keep the body in a state of homeostasis. And it is a fact that insulin is the body’s most potent anabolic hormone. It helps in promoting gluconeogenesis, protein synthesis and the formation of adipocytes. Insulin is required to build muscle, and so you should eat six meals a day, to increase insulin production in the body.
6. Focus on Your Pre-workout Meal
Eating a healthy pre-workout meal is one of the easiest tips to build muscle. You should eat a good pre-workout meal to keep yourself energised during the training and throughout the day. Your pre-workout meal should include carbs, proteins and nutrients. You can include foods like nuts, pasta, brown rice, vegetables, sweet potatoes, oats, sliced banana, milk, etc. to your pre-workout diet. Make sure to eat a nutritious diet before your workout.
7. Keep Changing Muscle Groups
Do not work out the same groups with every workout, as doing this can damage your muscles and also won’t yield great results. So, you should alternate muscle groups so that you can work on a different group each time you work out. For instance, if you work out three times a week, you can try these muscle groups:
• First Day- Do exercises for your chest, back, shoulders and abs
• Second Day- Do exercises for your legs, biceps and triceps
• Third day- Do exercises for your abs and chest again.
8. Take Rest between Workouts
Taking rest between workouts is as important as warming up before a workout session. Your body needs time to build muscle mass without burning a lot of calories doing other activities. Doing cardio exercises can actually hamper the growth of muscles. So, take it easy and give your body a proper rest between workouts. Also, get a good night sleep, so you are fresh and energised for the next workout.
9. Keep Yourself Hydrated
Your body requires water to function properly. Up to 60 per cent of an adult human body is water, and so if you are not well-hydrated, your muscle size will also suffer. You will be really surprised to know that one pound of muscle can hold up to three pounds of water. So, what does it mean? It simply means that you should drink plenty of water throughout the day for building muscle. Check your urine to see if you are hydrated or not. If your urine is dark yellow or cloudy, you may be dehydrated. You should drink at least three to four litres of water per day.
Stress can quickly decrease the level of testosterone in the body, which is an anabolic, muscle building hormone. Also, stress can increase the levels of cortisol, which is a catabolic, muscle-damaging hormone. Moreover, stress damages your health by increasing hunger cravings and heart rate. It also affects the mood of a person and makes a person demotivated for a workout or any kind of physical activity. In a nutshell, you need to beat the stress if you want to live a healthy and happy life. Try deep-breathing exercises and meditation to de-stress yourself. This is indeed, one of the most important tips to build muscle.
Try these tips to build muscle. Hit the Gym to gain muscle mass and get a toned body. If you know any other muscle building tips, share with us in the comments section below.