If you are interested in muscle building you should know there are certain factors that can hinder your goal. In this article we will provide tips to help you gain pounds of lean muscle mass fast.
Tips for Building Muscle Mass
Maybe you are not familiar with the importance of sleep for muscle building but insufficient sleep can certainly get in the way. Inadequate night sleep results in lower energy levels that in turn affect your workouts. Sleep is important as your body can repair any damage to the muscles from earlier workouts. Also, during sleep growth hormone is released in the body that helps in building bigger and stronger muscles. It is recommended to sleep eight to ten hours a night if you aim to increase level of muscularity.
For muscle building as well as for overall wellbeing one should limit intake of fatty foods. However, not all fats are bad. Saturated fats are those that should be definitely avoided as they increase blood cholesterol levels. Foods rich in saturated fats are egg yolks, cheese, butter and meat fat. On the other hand polyunsaturated and monounsaturated fats are good fats that supply essential fatty acids like omega 3 and calories needed for workouts. Good fats also help to maintain joints healthy and stimulate growth. Foods like fish, nuts and olive oil are a great source of essential fatty acids.
Everyone who aims to build muscle mass needs plenty of energy for the intense workouts. This energy can be obtained from carbohydrates. However, like fats, there are bad and good carbs. Bad or simple carbohydrates that are sugary beverages, sweets and other foods have less nutritional value and are harmful. Good or complex carbohydrates are high in fibers that provide energy over longer periods of time. Sources of these carbs are whole grains, nuts, fruits and vegetables.
Plan Your Workouts
It is important to make you weekly plan of workouts ahead. This means you should know which part of the body you will be working on each time you go to the gym. Random exercises that do not aim to specific muscles will not provide desired result.
Proper form is vital in muscle building program to gain the best of every exercise as well as to avoid injury. Movements must be controlled while performing weight lifting.
For muscle building you must progressively increase weight you are lifting. During weight lifting, the fibers within muscles are tearing and then repairing to endure the same weight. You should continuously increase the weight you are lifting. Your muscles go through the same process each time resulting in stringer and bigger muscles each time. During each workout you should increase the weight for 5 lbs.
Proteins are essential for muscle growth. Protein intake should be within the range of 0.8 to 1.5 grams per pound of lean body weight. Protein should be mainly taken from foods such as chicken, turkey, lean beef steak and egg whites. Protein shakes can be taken additionally.
In order to grow the body needs extra calories. You should add about 500 calories to your maintenance level to get the desired result.
Rest is vital for building muscle mass. Inadequate muscle rest can result in over training that can slow down muscle building. Train different body parts each day but allow optimal period of rest for each muscle.