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food to gain muscle

Foods to Gain Muscle – The Right Food to Eat

Are you ready to build some serious muscle? You are not alone. There are a lot of people who are searching for foods to gain muscle because they want to achieve the big, strong muscles that bodybuilders and other attractive men have. Are you surprised that you are required to learn what food you are going to eat to build muscle?

 

That is right, no matter how many exercises that you do, these exercises will not be enough to help you have those strong muscles you have always wished to get. You need to eat your way to building your own muscles.

 

Eating Fats

 

If you feel that you are overweight and you want to lose a bit of weight, your initial reaction is to stop eating fat. Aside from foods to gain muscle, you should consume foods that are high in good fat. What is the explanation for this? If you do not eat enough fat, your body will store fat. When you eat good fat, the fat will be used to help your body build the type of muscles you have always wanted to get.

 

Why People Do Not Eat the Right Food

 

You know that you are supposed to gain information about the right exercises that you should do to know how to gain muscle effectively and naturally but a lot of times, you are more focused into learning the best weight lifting exercises instead of the right foods to gain muscle. It seems that most people are still not aware that they are what they eat. If you consume nothing but junk food, it is going to show through the flabby portions of your body.

hamburger

These are some of the reasons why people do not make an effort to eat the right food:

 

They feel

that it makes them less manly. There are some men who think that to become “real” men, they should have the ability to eat what they want, whenever they want. This means that they feel more macho whenever they can eat that 12-pound burger or when they can eat a whole pizza box by themselves. If their friends would learn that they are trying to eat healthy, their friends would make fun of them so they do not push through with it.

They do

not have the time to plan their meals. A lot of people are just so busy with the things that they are doing. They are busy with their jobs and the rest of the things that they have to do. The last time that they can think about is the food that they should eat. It may not seem important now but it can make a lot of difference with people’s energy levels. Healthier food means more energy to do work.

They are

too tired to think about eating the right food. A lot of people are usually burned out with the tasks that they have to do. Instead of researching about the right food products, they would rather rest.

 

If you can relate to the reasons mentioned above, think about this: Are you ready to change your way of thinking? Are you ready to find ways on how to gain muscle effectively and naturally? You are building muscles not only because you want to look good. You should start building muscles because you want to become healthy.

 

When you gain enough muscle, it will be harder to gain fat. This is a known fact. It will also be easier for you to maintain the type of body you’ve always wanted.

 

What Happens When You Do Not Eat The Right Food?

 

The effect of not being healthy will not be evident in the beginning. People who have no plans of building muscles may say that there is no need to eat the right food because they are not on a diet. You do not have to be on a diet to start eating healthy.

belly

These are the repercussions of not eating healthy food:

 

You gain weight

This is the most obvious sign of unhealthy eating. Weight gain due to fat and weight gain due to muscles are very different from each other. Your body will look different for sure. Most of the unhealthy fat that you will gain will be evident on your abdominal area. Belly fat is very hard to remove and you have to work extra hard just to get rid of the belly fat immediately. Foods to gain muscle will help for sure.

You can become seriously sick

When you do not supply your body with the right food and nutrients, you are bound to make your immune system weaker. Your immune system is in charge of protecting you from various bacteria, viruses, fungi and so much more that can cause serious conditions. Prevent this from happening by making sure that you eat healthier food.

You will start to look old

Aside from people’s bodies, there are so many people who are also vain about their appearance. Consuming the right food will make people look younger and fresher. Make the extra effort to consume food that will not only help you build muscles, these food products should enhance your overall appearance too. For example, there are fruits and vegetables that are rich in Vitamin C. These foods will be effective in improving the condition of your skin.

You will feel sluggish and will become less productive

Not giving your body enough nutrients will take a toll on you in the long run. Your brain and the rest of your body would need quality food in order to run smoothly. Just compare your brain to a car. If you feed it with the wrong type of fuel, it will sputter and it will not work. This can happen to you when you eat the wrong food. You will eventually have issues with functioning and you will not be as productive as before.

You will feel moody

Do you ever wonder why there are days when you just feel like the world is on your side? Chances are, you have eaten something that your body needed at that time. Remember that the food that you eat also does something to the parts of your brain that regulate your mood. Proper nutrition will help you feel better for sure. You will also lessen your stress levels when you eat healthy food.

 

One of the good effects of eating healthy food is you have a bigger chance of living longer. If you want to experience more things in this world, you have to start eating healthy. In the process, you are going to become more familiar with foods to gain muscle.

 

A Few Tips to Eat Healthy

 

It does not mean that just because you already know the food that you need to eat to become healthy, you can immediately transition from your current eating habits to the new ones. You will need to make a bit more effort than that. You need to make small changes a little at a time. To help you out, here are a few tips to remember:

 

Do not skip meals

This is especially true when you are trying to build muscles. You cannot skip meals because you need to supply your body with enough protein so that you can build and retain muscles effectively.

Plan how you are

Going to banish your cravings. You will have cravings and they will be harder to fight if you always succumb to your cravings. You should learn how to control them. For example, instead of eating a chocolate bar after dinner, you can eat fruits instead. The healthier your eating habits are, the less cravings you are going to get.

Increase your

Activities little by little. It will be hard to eat healthy in the beginning and it will also be hard to start finalizing your exercise routine so you can build lean muscle but do not worry, you will be able to do that after some time. You just need to make small changes with your lifestyle.

Do not beat yourself up

When you succumb to your cravings from time to time. You are only human. There are days when you do not want to eat healthy and it is okay. If you always stop yourself from eating what you want, it will stop you from being motivated to eat better and to live a healthier life.

Always stay hydrated

There are moments when you would assume that you are hungry but actually, you are just thirsty. You can drink water throughout the day. This will not only help you stay full for a longer period of time, it will also stop you from eating too much especially when you want to eat in order to gain muscle.

stay hydrated

 

Now that you know some of the tips that will help you become healthy, are you already curious to know what foods you need to eat so that you can start building your muscles now?

 

Foods to Gain Muscles

It is not only protein that you need in order to start building muscles. There are still a lot more that you need to consume to help your body get the right amount of nutrients it needs to build and sustain muscles.

 

A lot of people struggle to eat the food products that will be mentioned below but if you can integrated these foods to gain muscle little by little into your system, it would feel more natural in the long run.

 

Eggs

There was a time when people thought that eating eggs will be bad for the heart. People proceeded to eating just the egg whites in order to avoid the cholesterol of the egg yolk. You may have this belief too but if you truly want to improve your condition and if you want to build muscles, you need to eat whole eggs.

eggs

Eggs are rich in protein as well as all of the other nutrients and vitamins that your body needs in order to become strong. The good fat from the egg yolks will help your muscles recover faster. If you want to improve your bad cholesterol levels, you should not skip the egg yolk. You can avoid other sources of bad fat instead.

 

Salmon

This is known to be one of the best sources of omega-3 fatty acids that you need if you want to build muscles. For every 100 grams of salmon, you can get about 20 grams of protein provided that the salmon you are eating is made of the best quality.

salmon

Take note that it is best to choose wild salmon instead of farm-raised salmon. Farm-raised salmon are fed with unnatural food sources that will not make them develop the amount of Omega 3 fatty acids that they are expected to provide.

 

Yogurt

There are some people who choose yogurt as their go-to snack whenever they would like to steer clear from chocolate bars, donuts and other unhealthy sweets. Yogurts contain probiotics that are known to improve your digestive health. They get rid of bad bacteria that may be hindering your body from fully digesting the toxins.

yogurt

There are different types of yogurt in the market. In fact, it can be confusing if you do not know what yogurt to buy. Choose plain and low-fat yogurt. There are some yogurts that are flavored or may contain frozen fruit at the bottom. Stick with plain yogurt then add your own fruits to eat to make it taste better.

 

Extra Virgin Olive Oil

You may be surprised to see that this is part of the list especially when you are searching for foods to gain muscle. This is considered to be a type of good fat. This means that it is the fat that your body needs in order to improve your overall body function and actually slow down the rate of protein synthesis. The more protein you have in your body, the better your muscles will grow.

olive oil

Extra virgin olive oil contain monounsaturated fats. This good fat is known to lower your cholesterol levels. At the same time, it can also help protect you from various cardiovascular diseases. Some reports say that this is also effective in preventing the onset of cancer or it may slow down the growth of cancer cells.

 

There are different types of olive oil that you can find in the market. You may become confused with what to buy in the beginning but extra virgin olive oil may be the best variety if you want to improve overall muscle growth. You can research about the different brands that are available and you can choose the one that will fit your needs best. Extra virgin oil tastes better than other types of olive oil so it will be easier to add this ingredient to your food.

 

Red Meat

There are some people who avoid eating beef because of their own personal reasons but this is definitely one of the foods to gain muscle that you should not overlook. The best variety to look for is grass-fed meat

 

Red meat is known to provide the following:

 

  • Vitamin B12
  • Zinc
  • Creatine
  • Omega-3 Fatty Acids

 

Of course, the best nutrient that red meat can provide that is good for the muscles is protein.

 

Spinach

If you are searching for the right alkaline food, this may be the best one for you to include in your meal plan. This is high in nutrients as well. Regularly consuming spinach will not only help your body gain muscles in a faster amount of time, it will also make your body stronger overall. This can help prevent the loss of bone density but the best thing about consuming spinach is it will help retain your muscles.

spinach

Some people avoid eating spinach because they think that it is boring but whether you are going to add it to soup or you are going to use it as a side dish to your meal, you can make it more interesting and enjoyable to eat.

 

Turkey

If you are searching for the leanest source of meat available, you do not need to look any further – you can consume turkey. Who says that you only have to eat it during Thanksgiving? You can have it whenever you please as long as you have the budget for it. This is one of the foods to gain muscle that you can eat.

 

To get the leanest portions possible, search for white turkey. Expect that it is going to be a bit dry but this can be good when added to some of your meals. It has about 0 grams of saturated fat so you know that this will fit your lean muscle diet plan. This is one of the foods to gain muscle that you can start eating soon. Eat it with spinach and a bit of quinoa. It will be delicious and fulfilling.

 

Tomatoes

There are a lot of people who love eating tomatoes so much that they love eating it raw. If you are one of these people, you can rejoice because this is one of the food products you can take if you want to gain muscles. This is known to be high in lycopene which is one of the nutrients that are known to be effective in preventing cancer.

tomatoes

If you would like to improve your strength before exercising, you are recommended to take tomato paste as this contains more lycopene than fresh tomatoes. You can add tomato paste to olive oil too and dip wheat bread into it. It will taste amazing and it will improve your muscle growth too.

 

Apples

It is already a known fact that apples are good for the body but even with this knowledge, people are still confused whether they should truly eat apples every day or not. The answer is, yes. You should eat apples every day especially if you want to build bigger and stronger muscles.

apples

Apples contain pectin which can help promote weight loss. It also contains a lot of antioxidants which will help get rid of toxins that may be preventing the body from digesting food and nutrients properly. When the body gets the right amount of nutrients, it can recover faster from the weight-lifting you are going to do to improve muscle growth.

 

Just remember that apples are usually contaminated with pesticides so you cannot just choose random apples to eat. Look for organic apples as they can provide the best nutrients without the long-term effects of pesticides.

 

Green Tea

A lot of people will probably be surprised that green tea is included in this list of foods to gain muscle when in fact, this is more known to help in promoting weight loss. Green tea contains antioxidants which can help get rid of unnecessary toxins that may be in the body.

green tea

What makes green tea effective in promoting muscle gain is its ability to improve blood circulation. It can also improve the blood sugar levels which means that protein will be digested slower. After all of the protein you have consumed, you may have enough protein in your system to start building stronger and bigger muscles.

 

If you want to get the full effect of green tea, you are recommended to drink this early in the morning. It is best that you drink this instead of coffee because it also has a bit of caffeine that can help you become energized. The best version to try is authentic green tea and not the processed ones that you can find in tea bags.

 

How to Eat Healthy Food

 

You have already learned the various foods to gain muscle. You already know that some of these food products are great in improving your overall body health. It is ideal that you eat equal amounts of protein for all of your meals depending on the amount that you are required to take every day. With each meal, make sure that you have enough fruits and vegetables. You can also add good fat to some of the meals. You can eat carbs after you workout and of course, do not forget to hydrate. About 2 cups of water are needed after each meal and a shot of water in between meals.

5x5 workout

5×5 Workout

When it says 5×5, many powerlifters are sure to recall something. It is a proven program for building muscle and strength. Among the bodybuilders, it was trendy in the past and Ed Coan, one of the best powerlifters of history, contributed to its promotion. The 5×5 program has many variations. Here we will explain the fundamental principle of training, and we will introduce one of the possible models that will show you how to build your muscle naturally.

The principle of training

The 5×5 workout is a training session where we practice the competition exercises (squats, bench-press and deadlift) in five series of five reps. You can also perform additional exercises with a 5×5 system, but nothing happens if we do so in a few more repetitive sequence, e.g. 3x 8-10.

The secret of the success of this training is that five repetitions are the imaginary boundary between the straightforward strength training (2 to 3 repetitions) and volume training (8 to 12 repetitions). By five repetitions with the corresponding load, we stimulate both types of muscle fibers and achieve a specific compromise between muscle building and strength. This training does not fit in just before the competition, but it is definitely appropriate to build the fundamental strength. This is 100% right approach for beginners that want to gain their muscles naturally.

Training split and proper weight selection

Because it is training with a relatively high load, it is enough to train squats and deadlift once a week. We will train Bench-press twice: once hard and easy once. I would recommend running this program on Monday, Tuesday, Thursday, Friday, and resting on other days.

On the first day we will train squats with other, the second day heavy bench-press, third day deadlift and fourth day light bench-press with other.

5x5 workout

The alpha and omega of success in this training is the choice of a reasonable load. The training is based on the principle of periodization, so we need to have enough reserve to add weight. I do not know if you can determine the exact percentage. The big difference will be between the beginner who is squatting with 60 kg and he does not know what the bandages are, and the experienced jerk who squats with more than 300 kilograms and his tools allows him to add another 70 kg.

Generally speaking, for the first training, we choose the load we can do with about 10 reps. It may seem lightweight to you, but you will add every additional training. It’s about keeping you as long as possible. The load is added depending on the exercise and performance, but it is always necessary to add at least 1 kg. Either we add it systematically, or every three weeks, we include a lighter week (i.e., about 75% of the weight you practiced in the third week). By this we make a little bit of relief from the high-sensitivity workout and prepare our muscles for further increase of the intensity.

5×5 Training schedule

1 day series x reps Day 2 series x reps
squats 5 x 5 bench-press 5 x 5
leg extension 3 x 10 incline dumbbell bench press 3 x 8
leg curl 3 x 10 push-ups 3 x 8
calf 3 x 20 dumbbell side rise 3 x 10
abs 3 x 20
Day 3 series x reps Day 4 series x reps
deadlift 5 x 5 decline EZ bar triceps extension 3 x 8
pull-ups 3 x 8 cable pushdown 3 x 10
cable row 3 x 10 barbell curl 3 x 8
abs 3 x 20 dumbbell curl 3 x 10
standing dumbbell triceps extension 3 x 8
dumbbell side rise 3 x 8
lightweight bench-press 5 x 5

 

Conclusion

Before performing the series, you need to limber up correctly and take care of the correct technique for all repetitions. Breaks between series will be selected for competitive exercises so that you can perform another series (for example, 3 minutes). For other exercises that will not be performed with such high intensity, shorten the breaks to 1 – 1.5 minutes.

The training is done without any specialized equipment, only with a squat and a deadlift use a belt. This workout can be kept for about 8 to 10 weeks. If you were able to add 2,5 kg each week to the bench, you will be able to raise 25 kg more in the series than in the first training session, which could mean an increase in the maximum capacity by about 10 kg. After the end of the cycle, place a week off, and then you can try another workout training.

How to build muscle

How to Build Muscle Soon Enough

Building muscles take time – this is something that you ought to know at this point. You have thought about making your body bigger by growing your muscles for quite some time but you have not put as much thought into it yet because you assumed that the road to building muscles is easy. It is not, unfortunately. So how to build muscle soon enough?

Your muscles cannot just grow overnight. You need to make them grow frequently so that you can see your desired results and admittedly, it is not going to be easy. You are going to go through some heartaches and setbacks especially when you do not immediately get what you want.

A lot of people assume that going to the gym frequently is enough to make them gain muscle at the soonest possible time. It is what you do at the gym that will determine if you would be able to build muscles or not. People assume that doing longer workout routines will help build muscles more. This is not true.  So what are the things you should know about to become familiar with methods on how to build muscle effectively?

When you want to know how to build muscle, you simply cannot stay at the gym and drink your coffee while speaking to your newfound friends. You have to exercise and know the proper training that will ultimately help you in reaching your goals.

Some Goals to Help You Gain Muscle

Once you have determined that you truly want to gain more muscle starting now, there are some goals that you can add to your list so you can be properly guided to the right path. Here are some of the goals that will help you gain knowledge on how to build muscle effectively:

Make sure that you have long–term goals.

What are your long-term goals? Do you plan on having the best muscles that you can show-off when you are at the beach? Perhaps you would like to have muscles that will make the ladies stop and stare. Your long-term goal will allow you to formulate short-term goals that will serve as your milestones before you reach your ultimate goal.

Know your short-term goals.

Your short-term goals are important. These goals will serve as your motivation especially when the exercises that you are doing seem so monotonous and boring that you do not know how to hype yourself to work out more. Short term goals can be a bit disheartening especially when you do not reach your goals at a certain period of time but when you think about it, it can prepare you for your main goal. For example, you want to become stronger. You cannot reach this goal without building your strength step by step. Once again, building muscles will take time.

Know your plan.

You can have a plan in mind that you have thought about while you were in the shower or while you were relaxing. When you formulate a plan, write it down on paper immediately. This way, you can look back and check what you have written when you get the chance. You can make some tweaking with your plan to make it perfect for your goals. To know how to gain muscles, formulate a plan that is composed of routines for the specific muscle groups. You also have to incorporate lifting and cardio with your routine.

Always stay positive.

What is the number one reason why people fail? It is because they do not believe in themselves. If you do not believe that you can do something, the rest of the world will just agree with you. You will lose your chance before you try to take it. There will be times when you are not in the mood to exercise but drag yourself going to the gym or to your very own home gym. Even a little bit of work is better than no work at all.

If you feel that you are already losing motivation, you can search for things that can motivate you online. You can also ask your support group to offer more motivation so that you can push through with your plan.

never give up

Never give up.

This is the ultimate goal that you should have. There will be moments when you will be on the verge of giving up. You just want to stop whatever you are doing and just allow yourself to do something else but this will not help you at all. Giving up can make you go hard on yourself. You will remember this for long time because you have turned away from something that you could have done better.

It will always take time to see results. You cannot have muscles after one workout session at the gym. Some people even take years before they are able to reach their muscle goals. At least, they did not give up. They continued their journey even if it was difficult. Your journey to gaining muscles will be difficult too. Brace yourself but enjoy the ride.

Do you like the goals to follow to know how to build muscle effective soon? There are still a lot more that you can create based on you’re the things that you want to achieve.

Building Your Muscle

You already know the goals and the mindset that you should have when you start building your muscles. Do you think you are already aware of the various things you can do to know how to build muscle effectively?

You have seen different fictional characters and real people have the type of body that you want to have. You cannot help but wonder how long it took for them to achieve your dream body. So, you should know now that it took time.  So many supplements and of course, steroids, offer that you will get your dream body in months together with the right diet and exercise but the muscles that you will get are a bit different. They would not look like the muscles that you want to get.

How to Get to Your Dream Body

A lot of people are required to do a lot before they can get the body that they have always wanted. If you want to get your dream body, you may have to do one or more of these things:

  • Lose/Gain Weight
  • Start Eating Healthy
  • Increase Muscle Growth Effectively
  • Pay Attention to Health in General

When was the last time that you paid any attention to your health? You may be part of the corporate world and you are too busy to think about your health. You spend long hours doing different tasks. Your lack of sleep, rest and exercise may cause turmoil to your body. For some people, it will be enough to give them sickness that will make it hard for them to recover.

Do not let this happen to you. The first thing to accomplish once you decide that you want to build muscles is you have to achieve your body weight goal. For example, you are a man and you want to be 160 lbs. for your height. This is possible as long as you would make the effort to achieve that weight before you start building your muscles.

The Optimal Conditions to Gain Muscle

Let us say that you only have a limited amount of time to improve your overall physique, how can you get the body that you like to have. This is easy, you need to know the optimal conditions that will allow you to build muscle effectively. Here are some of these conditions:

  • You are only going to eat the right type and amount of food – it will be easy to search online about the food that you should eat but the moment that you are there, you will eat more than what is required of you. Only eat the required portions to ensure ultimate muscle growth. You need to condition your body to build effective muscles.
  • You are training perfectly to get your required muscle growth – This means that you already have the proper training that will allow you to build muscle effectively. An effective training is not only composed of lifting weights and strength training, you have to do cardio too.
  • Get proper sleep – When was the last time that you slept on time? Most people do not get enough sleep because of the lifestyle that they lead. This can ultimately lead to unnecessary weight gain due to excess fat in the body. If you eat healthy, there will not be a lot of fat to store and if you get enough sleep, the calories that you consume throughout the day will be burned effectively.

You have the ability to gain muscle but do not expect that it is going to be like how people describe it in magazines wherein they wake up every day with bigger muscles. This is not going to happen unless you want to use steroids.

Building Muscles with Steroids – Is it Safe?

Do you think it will be a good idea to know how to build muscle with the use of steroids? This is something you should know so that you can weigh in your options.

Most people think that the moment they start taking steroids they are going to become muscular. This is not the case.  Even if you use steroids but you do not make any effort on how to build muscle, expect that you are going to fail at it.

Some people overuse steroids thinking that they are doing the proper methods on how to build muscle and this has led to these uncomfortable symptoms:

  • Vomiting
  • Liver and Kidney Damage
  • Urinating Blood
  • Ulcer
  • Heart Attack
  • Aggressive Personality

People who have abused steroids have experienced one or more of these symptoms. People will not abuse steroids unless they are misinformed. They may take different types of steroids one after another without realizing that different steroids are meant for different purposes.

One of the major problems that people face when using steroids is addiction. People who see immediate results become addicted to it and they want to  take more even when they are not supposed to. Some even take steroids all-year round when people should take them in cycles.

What Are Steroids?

You have to understand what steroids are before you consider taking them. Steroids are man-made and they are created with different substances. There are some steroids that are meant to increase the overall testosterone level of the body so that the body can start building  muscles faster.

Anabolic Steroids are steroids that are meant to improve the muscle and make them bigger. They come in two forms: pill form and injectable. The pill form can be taken before a workout and it will take effect after a few minutes. Injectables will work faster.

It is quite surprising that steroids were created first in order to get rid of inflammation. It was created to help cure asthma until people realized that they can be used for other things too. Right now, a lot of aspiring bodybuilders and even those who are already popular use different types of steroids regardless of whether it is good for their bodies or not.

Take note that some side effects of steroids will stop the moment that the person has stopped using it. Doctors recommend that people stop the use of bodybuilding steroids when they start experiencing even minor side effects. Some of the side effects are permanent and will never go away. Different previous steroid users have died from heart failure or multiple organ failure months or even years after taking their last steroid. The damage has already been done to their bodies and they cannot change it anymore.

Different people have already died because of the abuse of steroids. Is it still worth it?

How Effective are Steroids?

Provided that you will use steroids with hard work and exercise, it is meant to work well. According to some studies, people who actually take steroids gain about 10 pounds of muscle or more in a period of six weeks. This is much faster than the rate of steroids that people can gain by working out naturally. Most people gain about 1-2 lbs of muscles every month with exercise and proper diet.

steroids

With these figures alone, it is not surprising why people are into taking steroids. People live in a world wherein everything instant is highly lauded. Things that take time are looked down on as being low-tech and unpopular.

Some Benefits of Steroids

Steroids cannot just be disregarded when you want to know how to build muscle especially if you are determined to build muscle soon. These are some of the benefits you can expect to get:

  • Steroids can help improve your muscle growth. This was already mentioned earlier. Expect that you are going to grow impressive muscles in a short period of time with the right steroids.
  • You can become stronger with steroids. If you are having trouble with doing some of the reps effectively, steroid use can make them easier. You will gain strength that you never knew you had.
  • It can lower your body fat percentage. The lower your body fat is, the more that your muscles will be emphasized. The “dry” look is popular among people who would like to build impressive muscles.

In conclusion about these details that you have learned about steroids, it is evident that they are good in helping you build the type of muscles you want within a limited time frame but if you are patient and you like to know how to build muscle naturally, stay away from steroids. You do not need steroids to build muscle but if you want to build muscles fast, be responsible about your steroid use.

How to Build Muscle Naturally

Let us say that you have decided to go completely natural. You want to know how to build muscle naturally. Your reasons may vary but this is the safest way. There are various factors that can determine how well your muscle will grow:

  • Your current height
  • Your weight
  • Genetics

Being taller is an advantage when you are trying to build muscles because your muscle growth will also be bigger. There is only so much that the body can take. If you try to build too much muscle for your body, your skin might burst. It has happened many times before with different bodybuilders so learn from their experience and know how much your body can take before you do more.

Your weight will also play a huge factor because it will determine how much the body will be able to burn. If you are too skinny, building muscles will be harder and this is the same with having too much body fat. The stored body fat can make it harder for muscles to penetrate and become visible. This is the reason why you are recommended to get to your desired weight first before you start building muscles.

build muscles

Do you wonder why there are some bodybuilders who are recognized more than others? It is not only because of their incredible physique but because of their genes. Some people are meant to carry muscles on their body better than others. You have to accept this fact because no matter how hard you workout, this will always have an effect on how great your body will look like.

If you want to know how to build muscle naturally, these are some tips:

Keep a food journal

It is not a surprise that healthy eating will have an effect on how fast you can build muscles. If you have done research prior to creating your meal plan, it will be easier to stick to what you have planned. The food journal will help you track if certain foods help you build muscle faster or if there are some that allow you to build your overall body strength effectively.

Get enough sleep

When was the last time that you slept on time? If you have not slept on time for quite a long time, it will be harder for you to build muscles as you are depriving your body of resting. Your body needs rest especially after grueling hours of exercise so that it can build bigger and stronger muscles. Without proper rest there wouldn’t be big and strong muscles. Simple, right?

Choose the muscle groups

Choose the muscle groups you are going to work on and work them out 2 – 3 times a week – If you are a beginner, you can start by building one muscle group once a week but if you have been working out for a few months already, elevate to working out each muscle group more.  How to build muscle? It will depend on the muscle group you are working out

Do not forget your legs

One of the biggest mistakes of people is working out various parts of their bodies. They work out their core muscle groups, their arms and their shoulders but they usually forget about their legs. Leg days are the hardest training days and there will be moments when you can barely get out of bed after a leg workout but if you want to look well-rounded, do not skip leg day.

Set goals

The goals can first start with your target weight then your target muscle growth then your target strength. The stronger you are, the more that you can do when you are trying to build muscles. You cannot expect that you will be going to the gym with enough strength to put people who have been training for a long time to shame. And, you need to build your strength slowly but surely.

You can take supplements instead of steroids if you want to know how to build muscle effectively. Some supplements can be taken before you start your exercise while others have to be taken during or after. There are so many supplements available. Do enough research so you can make the perfect choice. You do not want to end up with a supplement that does nothing for your body.

With all of these tips and details that you have learned, do you think you are knowledgeable enough to know how to build muscle well?

How to gain muscle

How to Gain Muscle Effectively and Naturally

Are you a skinny guy who is trying to build muscles because you feel that it would improve your overall look? Perhaps you are a guy who has just lost a lot of weight and you would like to start building muscles now in order to improve your body further. You may be an average guy who has decided that you would like to improve your body. No matter what type of guy you are, it does not matter. You want to know how to gain muscle effectively and you want to start soon.

A lot of men become inspired to gain muscle after they have seen some celebrities become ripped. Some of them have started like a lot of men but because of their perseverance (and perhaps, money), they were able to get the bodies that they have always wanted. The average guy needs to make more effort to reach his dream body but you can do it. How to gain muscle? You will know as you continue to read.

Losing Weight

You would like to become informed about how to gain muscle immediately and you can do it if you want to but ideally, you need to lose weight first if you are not skinny, to begin with. First you need to reach your ideal body weight before you can start improving your muscle growth and overall physique. You cannot just stop eating to lose weight. You have to do this gradually. Trim your body fat by constantly hydrating yourself. Make sure that you consume enough water and only eat food products that are good for you.

Trimming down the fat from your body does not mean that you are going to give up eating good fat. On the contrary, you can still consume good fat as this can lower your total body cholesterol. What you can do is to eliminate extra carbs and sugar from your diet. That donut may seem harmless right now but the extra carbs that it can give you would require a long exercise routine that you have no time for.

Take note that if you are a skinny guy, you also cannot bulk up immediately. You need to know how to gain a bit of weight before you start building muscles all over your body. It is evident that building muscle may take time. If you would be patient, all of your hard work will pay off.

How Fast Can You Gain Muscle Naturally?

If you want to do the natural route to gain muscles, this means that you will not take steroids and any other medications that will increase your muscle rate, expect that you are going to gain about 1 – 2 lbs. of muscle every month. Most people will only gain about 1 lb. of muscle every month and this is okay. Of course, you can gain more if you would choose to bulk up rather quickly. This means that you are going to eat a lot of unhealthy food in the process just to become bigger.

To build muscles that you want to keep naturally, it is best that you choose to eat enough to help you build muscle. You may also know your body type more. You can speak to a nutritionist about it so that you will be given the right meal plans to eat.

If you feel that you can become one of those guys that you see in magazines in as little as 3 months, you know for sure that you need something else to make this possible. Perhaps, the natural way of building muscle is not the best option for you. If you want to know how to gain muscle naturally and effectively, you can continue reading.

Doing Strength Training

One of the things that you are going to do in order to start building muscle is to do strength training. Expect that you are going to gain a few pounds in the process but do not assume that these pounds are muscles. When you do strength training and take supplements at the same time, your body is going to retain more water.

how to gain muscle

You can pack on muscles through strength training but do not expect that you are going to be invincible say, after a month of doing your strength training and other routines. It may take a year before you truly notice how much your muscles have changed as compared to before. The year may be hard but the more that you become into it and the happier you are with the results, the more inspired you will be to continue with the rest of your training.

Bulking Up Those Muscles Soon

You want to know how to gain muscle and bulk up. Do not worry, here are some other tips that will help you out:

1) Improve and learn how to maximize building your muscles

If you have more protein in your body, it is only natural that you have more components that your body can form. You can get protein from the food that you eat but your body uses it for a lot of other purposes. For example, protein is used to make your hormones. Without proper hormones, you will not be able to build muscles. At the same time, you will feel tired and moody all the time. The key here is to eat enough protein depending on the type of muscle training that you are doing.

 

Remember
You need to eat protein faster than your body can use up all of the stored protein in your body for the rest of your body functions. This is one way that you will know how to gain muscle.

 

2) You need to start eating meat

If you are a regular meat eater, this will not be a problem. You get a lot of protein from meat products. The amount of meat you will eat will highly depend on your overall weight. You can always ask some help from your nutritionist to know how much meat you should consume every day. You can also gain more valuable information about how many times you should eat meat throughout the day. Some of the factors that will be considered are the following:

  1. Your overall weight.
  2. The number of minutes you spend in lifting weights.
  3. The number of calories you consume every day

3) Work on the bigger muscle groups first.

If you are just beginning to increase your muscles, any amount of workout that you do will be enough to lead to protein synthesis. If you have been lifting for quite some time, the lightest workout can already make a difference with your various muscle groups. Some muscle groups are bigger than others and they are more evident when they are firm. The biggest muscle groups to work on are the following:

  1. Back
  2. Chest
  3. Legs
  4. There are different exercises that you can include in your workout to effectively improve these large muscle groups. Your knowledge on how to gain muscle will be sufficient for exercising.

4) Take the right supplement that will help improve the muscle growth of your muscle groups well.

A lot of supplements contain essential amino acids. Amino acids are effective in getting rid of the toxins that may cause further issues in the body. Take note that supplements are not made the same way. There are some that are better than others. Check the reviews of the supplements first before you make the right choice. There are some supplements that are best taken before your work out, during your work out and after your work out. Get to know these details first before making the right choice. There are some people who choose to create their own shakes. This is okay too as long as you have done enough research about the ingredients you are going to place, it will not be a problem.

5) Do not lift weights every day.

This is one of the most common mistakes committed by men who are trying to build muscle for the first time. Even women who have just started lifting make this mistake too. Remember that instead of exercising a little every day, you can take a full exercise routine today, then a full body rest the next day. This will give your muscles enough time to recuperate. A challenging workout will increase the protein synthesis of your body which can lead to muscle growth. Remember that your muscles will not grow while you are lifting weights because you are actually tearing them that way. They will grow back bigger and stronger while you are recuperating so make sure to take a rest every other day.

6) Feed your body with enough carbohydrates after you have worked out.

Studies now show that people can actually build muscles faster if they would supply their bodies with enough carbs after working out. The meal that you will eat after you work out should slow down the protein breakdown of your body so that the protein will last longer and you have a chance to build bigger muscles. There are easy sources of carbs that you can take after meals. You can just take a sports drink or you may eat a sandwich with peanut butter. It is your choice.

7) Take food every 3 hours.

People have always been advised that they need to eat 3 times every day in order to have enough energy to last throughout the day. Breakfast is meant to give you the energy to start your day. Lunch will allow you to still peak even if you have already done work and come dinner time, you will be eating enough nutrients to give your body the proper supply it needs to work with while you sleep.

It may seem simple enough but remember that if you are working out, you should take food every 3 hours. This will make sure that you will have enough protein to last throughout the day. This does not mean that you are going to take more than enough calories for every meal that you take. For example, you need to eat 5grams of protein for breakfast. You can take 2.4 grams of protein for your first breakfast early in the morning and another 2.5 grams of protein again for brunch. This is better than taking 5 grams of your first breakfast and 5 grams again for brunch. You might get too much protein in the process and you have to avoid this.

8) Drink Milk.

Do you know that milk can be effective in helping you build more muscles? If you have never known this information before then you are learning about it now. Milk will lessen the protein breakout of your muscles. You can choose to have a bowl of oatmeal with skim milk before you go to sleep in the evening then you can also eat something light in the morning. It will be hard to adjust to this new routine especially if you are already used to doing something else before you sleep at night but if you want to build muscles, you have to be diligent in doing it. Muscles will not suddenly spring from your body. You have to work hard for it.

9) Increase your frequency to build your muscles so that it will grow.

If you would only workout once a week, how will you expect your muscles to grow? There is a very big chance that you will not be able to form the muscles you have always wanted.You can first start with easy exercises. The weights that you lift would have to start at beginner levels but the more frequent that you work out, the heavier the weights are going to be.

As your body gets used to the exercises that you are doing, it will stop reacting and you have to level up, do something more so that it will start improving yet again. You are not recommended to target the same muscle group every day but you can rest a certain muscle group while you target a different one. It will make a lot of difference. Remember that you can only do this if you have been working out for a long time. If you are just a beginner, you still need to take about 3 – 4 full rest days a week. You cannot pressure your body into doing something that it cannot do just yet.

10) Just take it easy.

Men who are naturally skinny may burn more calories as compared to the average man. It can be hard if you are trying your best to work out but the scale shows that you are losing a few pounds. You can focus on working out and exerting the right amount of energy to things that really matter to you.

how to gain muscle

This is also the same for men who may be on the heavy side or are of average weight. There will be moments when you just want to gain your muscle goal but you have not reached it yet. Instead of getting frustrated about it and abandoning the whole idea, you can simply take it easy. Building muscles will always take time. Do not assume that you are just going to get your desired muscles easily.

The Traits You Need to Stay Focused

You cannot achieve your goals if you would not make any effort to become productive. These are just a few traits that you need to have in order to make it possible for you to reach your muscle goals:

  • You should know what truly matters. There are so many things that will distract you from going to the gym or just working out at home. There will be moments when you would rather drink with your friends but if you know what matters to you, you will find time to exercise and gain those muscles. Always.
  • You have a plan. In order to increase your productivity, you are going to formulate a plan that will allow you to do all of your responsibilities effectively. You would finish a task at a certain time so you can start with another one. You can do jogging in the morning before preparing to go to work and go to the gym after. This will always depend on the schedule you have.
  • You are always able to make decisions easily. If you are focused on your main goal, you will always make fast decisions to save the rest of the day. You already know that things do not always go as planned. For example, you have to do overtime in the office because of a new task that you have to finish immediately. Instead of just giving up on your plan to exercise at the gym, you can make a mini session at home doing the exercises that you are meant to do for the day.
  • You have the ability to solve the problems that may arise. If you notice that your muscles are not growing as much as they are used to, you can research and make changes to your routine or you may immediately seek the help of a professional who can help assess your current situation so that this problem will be resolved at the soonest possible time. You do not like wasting time so you try to solve everything the moment that you can do it.
  • You have the right work out tools at home. Why are you going to rely on the gym so much? The moment that you know your routine, you can exercise in the comfort of your own home. Of course, the moment that your muscles get bigger, that is the time when you can start going back to the gym again because you need more hardcore equipment.

If you would have all of the traits mentioned above, you are armed to start training to build those muscles effectively and naturally. How to gain muscles? It will take time but with proper effort and diligence, you will reach your goals soon enough.

Getting Proper Training

How to build muscles is different from undergoing the training in order to build your muscles well. When you train, the first thing that you will learn is this: the growth of your muscles will depend on your height and your bone structure. You may aspire to become the next Arnold Schwarzenegger but if you do not have the right genes for it, you will not be able to reach this goal.

arnold-schwarzenegger

Your maximum muscle size will depend on your height. The taller you are, the bigger your muscles are going to be. To know how to gain muscle well, these are some of the programs that you can check:

5 x 5 Workout Program

This is a type of program that will allow you to improve your strength and build muscles at the same time. You can focus on three types of exercises for both your upper and lower body and do these exercises 5 times. After you are done with the routine, you can do some more exercises if you can still do it. This program is recommended for those who have been trying to build muscles for quite some time. For more information, read our 5 x 5 workout program post.

FST – 7 Training Program

This is a type of program that is meant to target your fascia tissue. This is the muscle that connects your surrounding muscles to other parts of your body. This will help your body become stronger so that you can do more strenuous exercises, in the long run, to build your muscles further. Stretching the muscle tissue will provide the right nutrients to the tissue.

Split Training

This can be done for both the upper and lower parts of the body. This is one of the trusted programs that people consider to know how to gain muscle well. You will be required to hit the muscle groups that you are targeting twice every week to achieve optimum muscle growth. This program is best for beginners. If you have managed to reach this point and you are wondering which program you can do to know how to gain muscle, this is the best one to try.

Body-Weight Beast Training

 

Body-Weight Beast is a collection of total body movements designed to gain muscle, annihilate calories and slash stored fat. The side effect of tons of heavy weight training is a pain. Over time when all you do is train heavy (70-90% of 1RM) your body breaks down and can become systemically sore… The cure is spending time doing Body-Weight ONLY exercises. This Body-Weight Beast program is 4 weeks of full body strengthening mixed with cardiovascular training, resistance conditioning, core development and metabolic bursting. So find here the complete program manual with videos.

Gaining muscles can be hard for some people and it can be easy for others. Your body type can also determine how long your muscles will stay in your body if you quit working out. If you want to know how to gain muscle, you also have to know how to maintain them. Reaching your desired muscle growth does not mean that you are going to have it forever. Have fun with working out and do not rely too much on supplements to make your muscle growth more natural.