Best way to gain muscle is a necessary basic knowledge for beginners who want to get start gaining muscle on the right way without any bad pain, time consuming and side effect to their body.
The reason many people gain muscle as they age, especially beginning in their 30s, is because they have less muscle than they had in their late teens and early twenties. As we age, our bodies naturally lose muscle, especially as we are less active in our lives. This muscle tissue loss results in a decreasing metabolic rate. And then, if you continue to eat like you did when you were younger. Then, you’ll slowly gain muscle, pound by pound, month by month, year by year, until one day you look in the mirror and wonder, “What happened?” The key to eliminating accumulated body fat is regaining your youthful metabolism by regaining your muscle.
The following is basic information of the best way to gain muscle that you need to know before gaining muscle:
To gain muscle, you need to consume more calories than you expend. Whether the surplus of calories is used to build muscle or fat depends largely on whether or not you place a demand for added strength on your body. How do you create such a demand? By consistently engaging in short intense bouts of resistance training that consists of mainly compound movements like any type of Push Up, Pull Up or Squat.
Keep a close eye on your body composition. If you notice yourself packing on more fat than you feel comfortable with, back off the calories a bit. On the other hand, if you’re not seeing any changes, bump up your calorie intake.
Keep in mind that if you’re trying to build serious muscle mass, it’s inevitable you’ll pack on a little fat at the same time. Don’t worry about it too much. Focus on eating enough and gaining strength. Then, after you’ve got your muscles, shift your focus to loosing body fat to show them off.
Key points of best way to gain muscle:
- Consume 500 - 1000 more calories than you expend daily.
- Maintain a well balanced diet. 1.5 grams of protein per pound of bodyweight with an even split of carbs and mostly unsaturated fats for the remaining calories.
- Eat frequent meals, 5 - 6 per day, every 2.5 - 3.5 hours, with plenty of whole pieces of fruit, raw or steamed vegetables, nuts, seeds, meats, fish, and diary.
- Consistently strength train.
Whether you want to lose fat, gain muscle, or do both, strength training should be the core of your conditioning with starting it right on best way to gain muscle.