How to gain muscle - Top 5 tips

How to gain muscle-Top 5 tips



Growing and maintaining your muscle is very important to be fit. It doesn't matter you are fat or lean, growing muscle is important for everyone, because even for fatty person the body contains fat, rather than muscle mass. But primarily, it's the deep inside desire of skinny guys to grow muscle and gain weight. But in the case of overweighted person, they already gained excessive weight, in other words we can say it has fat.


Gaining weight is equally a big deal, when we compare to lose weight. Many have tried and got exhausted in their life, and give up with their goals. There is nothing to get panic. Everything is possible if you have will or desire, so have patience, persistence, consistency, and don't ever try to procrastinate your goals.

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So, here are the 5 top tips to grow muscle mass.

1. Not eating enough calories.


Most of people say they are following a strict diet, birthday ignore the main thing that's calorie.
Not eating enough calorie increases your level of (AMPK) impairs muscle growth.
Also reduces (MTOR),which is also essential for muscle growth. Sonic sure you eat enough calories to low AMPK and high MTOR.
Low calorie dieting increase cortisol.
Restricting calories increased the total output of cortisol.

Calculate your BMR(Basal metabolic rate) by using any app or online calculator, or you can check here.
Calorie calculator.


Multiply 1.8 with your BMR, it gives your daily calories.
Now you can divide this calories in two parts on a daily basis. Try to take 6 meals per day by dividing this calories, and try to eat in every 3 hours. Calories you eat should be in this form,carbohydrate/protien
/Fat:50% , 30% , 20% .
Set up your goal to 1-2lb per week, Which could give you 12-24 lb in 12 weeks, it is a natural and realistic number. Don't expect Too high, more expecting leads to your failure, you get lack of confidence.

Focus on eating 4 meals Complex Carbs and 2 meals of Simple Carbs.

 Complex carbs (Slow Digesting) are: Oats, Brown Rice, Brown Bread, Sweet Potato, Quinoa,Millet, Brown Rice cake, Wheat Roti, Wheat Pasta, Beans, lentils, etc

Simple Carbs (Fast Digesting) are: Fruits (with low fiber), White Bread, white potato, White Rice, Fruit Juices, Sports drinks, etc.

You should also include protein foods in this meals like,: Chicken, Fish, Eggs, Mutton, Milk, Yogurt, Greek Yogurt, Paneer, Soy, Whey, Casein, etc

Also include fatfood like,Peanuts,Almonds, Cashews, Walnuts, Peanutbutter, Flaxseeds, Chia seeds, Sunflower seeds, Salmon fish, Whole egg, Olive oil, coconut oil, etc these are the muscle building foods, don't get tensed this all moderate fat foods. These are all heart healthy diet.
2-3 serving of fruits and vegetables,
This will help you to gain muscle mass and build muscle fast. Don't do this mistake by trying to eat more than your calorie requirement, and competitive eating, it will effect on your body. The extra food you consume will convert into fat. For example you require 3000 calories and you try to eat 3600 calories the extra 600 will turn into fat. You can increase 5 to 10 calories more, not more than that.


2. Progressive overload.


This is actually another common reason, why skinny guys have trouble gaining mass, even though they do hit the gym workout, weight training,strength training, after doing this all stuff that they fail to apply progressive overload. In other words that they don't consistently place a higher level of tension on their muscle, she stayed there consistently do, what their body is already used to and comfortable with which sends their body a signal that there's no need to improve, change the muscle have already adapted to the particular level of stress.So its essential and mainly important to apply progressive overload.
Train 4 to 5 times per week. You should prepare a workout plan.Focus of Heavy compound movements with 8 or less reps which activates Type 2b muscle fibre.Add Drop sets by end of every exercises,take rest in between of 2-3 minutes.If you feel any digestion issue then add Digestive Enzymes it will help in proper breakdown of food for better digestion.you can have high calories Smoothie, instead of other foods. Drinking smoothie also saves your time. This is a healthy diet plan you can follow.

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3. Workout plan.


We have done with diet, maintain your diet doing this things.remember one thing maintaining diet also includes not eating any junk food or packed food,orelse you will get no result even after workout.
You can go to gym and go through with your work trainer or if you want to do individually you can follow these steps,
The first thing the skinny guys can do is compound movements,compound exercises are the moves, which works more than one muscle in your body and they are more efficient and effective for muscle growth.
You should only need to perform exercise 3-4 times per week. At starting don't train more than 60 minutes, overtraining won't give you result, instead you start to lose muscle mass, to gain weight and muscle do not be afraid to lift heavy weights,know the importance of progressive overload.
But the question is, how heavy should I lift? how many pounds? Well it where is individually and varies according to the muscle you work on. The best way to determine the right wait for you, is a you lift, you should be able to to perform 6-8 reps, but no more than and the 12 reps, if you can then increase the weight. Plan your workout in increasing to decreasing order.

Set 1 : 12 reps
Set 2: 10 reps
Set 3: 8 reps
(Increase weight)
Set 4: 6 reps

(increase even more weight) usually it's a drop set. Do this exercise for 4 - 6 weeks and if you progress, lift even higher weight and increase sets 5-6 sets. Here are the workouts you can do at the beginning.


1. Squats
2. Bent -over row
3. Push ups
4. Lunches
5. Bench press
6. Shoulder press
7. Deadlift
8. Supported pull ups
9. Tricep dips
10. Spiderman plank


Check your weight and measurements every Sunday.Take your selfies on weekly basis as well. After doing this for 2 to 3 months if your weight gets increased you can try to hit the muscles individually.

Monday : chest
Tuesday : back and lats
Wednesday : shoulders
Thursday : biceps and aps
Friday : triceps
Saturday : legs
Sunday : rest


To gain muscle you should always shock your body, if you do the same routine your body know, what's you gonna hit today. You should understand the exercise physiology, muscular system, applied science for bodybuilding. So try different workouts different workout plans.

4. Stay motivated.


Discipline, consistency, positive mind set is important to achieve physical goal. you should stay motivated everyday to hit the gym.Watch motivation videos or workout videos 30min before training. Whatever it takes to build body should ready to sacrifice. Your mind is everything, you should realise the importance of fitness.
If you want work on your body, you are look like wearing bag instead of clothes.
it Drives your confidence you won't even get success in any other field.if you are a student you should workout it will help you in your studies. Fitness is for everyone, it doesn't matter,if you are male,female ,old aged,teen. Stay motivated by watching the great bodybuilders workout. If you gonna hit chest workout today see the chest workout videos of great bodybuilders.
Stay fit, stay focused, stay motivated.

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5.supplements.


If you are really serious about fitness and growing your muscle you can go through supplements, but please remember that your supplement should be original and authentic, no matter if it is online or offline. Yara some supplements that will help you in weight gaining and muscle mass gain.

  • Creatine : In the market there are many fancy form of creatine, like Kre-Alkalyn and creating HCL, but the best form is creatine monohydrate.it is scientifically proven that, if you consume for 3 -6 months you actually gain 4-6 pounds body weight. It will also help you to perform the exercise for muscle building.whenever you try to hit the muscle, the actual intensity you required will be fulfilled by these supplement. Keeps you determined and focused. When can you consume creatine ?

You can take before workout or after workout approx 5 grams, but it is better to take before workout, this improve your intensity.

  • HMB(Hydroxymethylbutyrate): This is very controversial supplement, because many researches says it has no use, but many researches also say it has some benefit,but the main thing is this is, personally tried and tested by the,great bodybuilder Mr yatinder Singh.

That doses should be 3- 4 grams, but that too in divided doses,1 in morning, 2 in lunch, 3 in evening or around your exercise time. It helps you in exercise performance and strength building. It not only helps you in muscle building but also in recovery , en durance, speed.

  • Pre workout:choose a good brand, but before purchasing any pre workout remember it should include Centroline malate,beta alkalyn, caffeine, these things have so many benefits like caffeine will help you to improve concentration power, Centroline malate improves your blood flow in your body as well as in heart and oxygen supply will be better in your training body part. But the main drawback with pre workout is consuming regularly will addict you to this supplement. don't consume it for more than three days per week.My personal advice is,whenever you train the big muscles like leg,chest etc ,you can consume and try to skip on other days.


  • Protein: This is an main essence in bodybuilding. You all know that protein is the building blocks of muscles.

If you want to gain muscle consuming protein is very important. The daily requirement of protein should be fulfilled.
When to have protein?the answer is after workout is the best option and necessary to consume to recover your there are many forms of protein like concentrate, isolate, egg protein, casein protein,plant protein, but don't get confused you can choose, whey protein concentrate or isolate, it will help you a lot in muscle building.

  • Vitamin-D: Basically you get this from sunlight,but many people who are in dark places,will get the deficiency.if you are a vitamin-d,deficiency your testosterone level, will get decrease, which can cause problem in muscle building. So you can take vitamin d supplement to fulfill the, requirement. You can take this in daily basis of 3000-4000IU per day or 60000IU per week.

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