It is needless to say that everyone would love their bodies to get and stay in shape forever.
And can you blame them? Having a fit body not only makes you look at your best but also makes you active without experiencing pain.
Not to mention, a fit body is much more flexible and healthy as compared to the one that’s not.
That’s the reason why many people opt for building muscle mass to achieve all the physical as well as health benefits.
How to build a healthy muscle mass?
Many people are under the impression that in order to gain muscle mass, they would need to undergo vigorous training sessions. Well, that’s a part of it, but you don’t have to focus on just that.
See, during those vigorous training sessions, you end up putting your body under stress and allowing you to deplete your energy resources. Not to mention, it also creates micro-tears in the muscles, which makes you feel uncomfortable.
And let’s face it, building muscle mass is not a piece of cake, especially if you are taking the natural route.
But there’s a solution to every problem.
Here we have prepared a step-by-step guide for you to refer to in order to gain muscle mass naturally. Keep reading, and don’t forget to take notes.
- Commit to the right training routine
As you already know, most of your muscle mass-gaining process depends on how strategically your training session is planned.
But there are times when people end up going for a full-body workout which can get a bit messy over time.
Fitness experts suggest following the right training routine in order to witness quick and organic results. They also recommend incorporating rest periods in your training sessions so that your body can have time to relax and handle the strain.
For instance, you can start your initial routine with a full-body workout and then start aiming for 8-12 repetitions. As a beginner, it will help you commit to your training session in the best possible way.
Eventually, you’ll learn what exercise works for you and witness quick results.
P.S: If you’ve just started with weightlifting, it would be best not to strain your muscles. Once you start gaining strength and experience, you can integrate heavyweights into your workout.
- Focus on perfecting your form
Once you start with your training sessions, you’ll realize that your form matters in witnessing desired results.
You must keep in mind that every lift is different in its own way, and ignoring your form can end up straining your muscles or even result in injuries.
If you haven’t had the appropriate amount of time to perfect your form, keeping a neutral back throughout the exercise can be a good start for you.
Once you’ve learned the dynamics of different exercises, you can slowly progress by putting more resistance on your muscles. Try to breathe out while lifting your weights and breathe in while lowering them.
This way, you’ll allow your muscles to build the right way.
- Do not eliminate carbs completely
Many bodybuilders tend to control their diet by excluding carbs hoping that it will help them stay lean. Believe it or not, it is one of the biggest mistakes you can ever make if you are trying to build your muscles.
Taking this approach can make your gaining muscle an uphill battle.
You should know that incorporating carbs into your diet is important for various reasons. It helps with catabolism or muscle loss and creates glycogen which further fuels your workout sessions.
According to Body Building Magazine, your diet should also include lean proteins as it helps in repairing the muscle tissues and promotes their growth.
All in all, you need to feed your muscles to help them grow naturally. In fact, you must also time your nutritional intake as it is crucial to maximizing the effectiveness of your workout.
For instance, you should consume protein along with a lesser amount of carbs within 30 minutes after you are done with your workout.
- Add a few more hours to your sleep cycle
Did you know that only 1/3rd of the Americans get the recommended amount of sleep each night?
Believe it or not, your sleep cycle is as important as your training routine in your mass-building procedure.
You should know that you need to allow your body to rest properly, especially during the initial stages.
See, when you indulge your body in mass-building activities, it ends up causing tears in your body. These tears are not bad but add discomfort to your day-to-day life.
That’s why your body needs to be well-rested in order to repair those tears and rebuild them into stronger and active muscles.
You should know that anyone who is trying to build up their muscles needs to rest for at least 8 hours so that their muscles can have an adequate amount of time to recover.
It would also be a good idea to take a day off from your exercise sessions so that you can refill your energy levels and get ready for the upcoming ones.
- Don’t forget to warm-up
One of the biggest reasons why people often fail to gain muscle and see desired results is because they don’t allow themselves to warm their muscles up.
Your muscles need an adequate amount of time to go through the warming-up process. This would help you improve your flexibility and prevent injuries during your workout sessions.
Not to mention, it also helps with the proper circulation so that your muscles can handle the strain of your exercises.
For this, you can go for jumping jacks, pushups and use them as a way to warm up your muscles. You can indulge yourself in a couple of sets before starting the routine, and you’ll be good to go.
To sum it all up,
Building your muscles is a time-consuming and complex process. But it is possible for anyone who is patient, persistent, and motivated enough to see the desired results.
So, use the steps mentioned above and start building your mass naturally and the right way.