If you are hoping to increase your muscle mass, there are many valuable resources available to help you along the way. If you decide to build up your muscles, it is important that you understand the things needed by your body. Read on for pertinent information on meeting and exceeding your goals.
Eat a lot of protein. It’s a well known fact that the more protein your body can store, the more muscle you can build. Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.
If you are trying to build muscle mass, it is important to eat calorie-dense food at the right time. The best time to eat your heaviest meal of the day is after you have completed your muscle-building workout session. It is at this time that the energy demands of your body are at peak levels since your body needs the nutrition to repair and build muscles. If you continue to eat some more calorie-dense food every couple of hours, you will provide an opportunity for your body to add even more muscle mass.
Genetics are one of the most important factors in building muscle mass. There is not much you can change about your interior genetics that shape your body, but you can improve the way you look by becoming more tone. Some of us just do not have the bodies that will have large muscles, so accept that and strive for better tone.
Keep the “big three” in mind and incorporate them in your exercise routine. Squats, dead lifts and bench presses all build muscle mass quickly. These types of exercises help add bulk in addition to strengthening and conditioning your body. Add variations of these exercises to your usual workouts.
Massage your muscles regularly. You can do this on your own by making use of a foam roller, tennis ball or any other tool that will help to relieve the stiffness of sore muscles. You could even consider going for regular massages at the parlor. Whatever means you use; you must be sure to relax those muscles regularly.
Creatine supplements are popular in the muscle building community. However, they must be treated with caution. If you have any sort of problem with your kidneys, you should not take creatine. Creatine can also lead to heart arrhythmia, cramps or muscle compartment syndrome. Youths and teens face particular risks from these as well. More is not better, do not exceed the recommended safe dosages.
While training hard to build muscle, make sure to consume plenty of carbohydrates. Carbohydrates provide your body with the glucose that it needs for energy. When you’re working hard you need energy to survive. Failure to consume enough carbohydrates can result in your body breaking down muscle to provide it with the protein and carbohydrates that it needs to survive.
Train by completing as many reps and exercises as possible during each session. You should include a minimum of 15 lifts with breaks that are no longer than one minute. By doing this, you are letting your lactic acids flow, which in turn, helps muscle growth. Doing this many times during each training session will produce maximum muscle building.
You need to always use both feet when working out. Even though it has become trendy to do weight training exercises with only one foot, you should not do this if you do not have to. Not having both feet on the ground forces your body to balance itself, which distracts from the muscle that you are trying to focus on.
You need to drink at least 4 liters of water every day if you want your muscles to grow. The body needs water to function properly but muscles need water to be able to rebuild after a workout and to grow in size. Drinking water is easy if you carry a water bottle with you everywhere you go.
Try to make it seem like you’re bigger than you really are. Increase the size of the muscles around your chest and legs. That way, your waist will seem smaller than it is, which can make you seem larger.
Allow yourself to eat some ice cream. Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!
As previously mentioned, you must learn what it is that your body needs so that you can grow muscle properly. Educating yourself is step one. This advice can help you to reach your muscle building goals faster, without sacrificing your health.