Some Key Points To Building Muscle
Building Muscle for some people is extremely easy and for others it can be very difficult. So this article will cover our top tips for building muscle regardless of your situation.
Eat More Than Enough Calories
It is well know that people who struggle to gain weight generally do not follow this basic point. To put it simply the body will not grow any muscle if you do not provide it with sufficient high quality calories each day. Basically you need to consume more calories than you burn each day for a start!
The general rule of thumb is to consume at least 20 calories per pound of body weight you weigh as a bare minimum to gain muscle.
Again people that complain that they cannot put on weight only eat the bare minimum. Some of these people only eat two or three meals a day and a protein drink now and again and then moan that they cannot put on any weight. If you are reading this then it is obvious but everyone has one of those friends that complains and it is super obvious that they are not eating enough food.
So remember To build muscle and put on weight you need to have an abundant amount of protein and calories in your system.
As a rule of thumb most people require at least 20 calories per pound of body weight to gain muscle. Taking a 180lb male as an example, he will need a daily calorie requirement of at least 3,600 calories. Now this may mean that in gaining weight, you may put on a few pounds of fat too. Now if you do find your body fat increasing a lot, you can either increase the amount of aerobic exercise you are doing or reduce the total number of calories you are consuming. However, always remember you build muscle in a calorie deficit!
Eat Lots Of High Quality Protein
Make sure you are consuming sufficient high quality protein. The current recommendations are to consume a minimum of 0.3grams of protein for each lb of body weight. However that number is only applicable to the average person. Current studies suggest that as we get more active our protein requirements increase and as such a number closer to 1grams of protein for each lb of body weight.
This means if you weigh 180lb then you need 180grams of protein per day.
Now not all proteins are equal in building muscle. Always remember the better the quality protein consumed, the more of it will be used for muscle building. To maximise the potential of building muscle, stick to high quality proteins, such as whey, eggs, fish and lean meats. However, the main thing to do is eat a lot of protein – very likely a lot more than you currently eat.
Make Sure You Have Enough Carbohydrates For Workouts!
Now eating the right carbohydrates is very important as it is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel that will ensure that your workouts are intense and very physical. Increasing your glycogen stores with carbohydrates will make sure you have the energy to perform well.
Not all carbohydrates work well, so stay away from junk food carbohydrates such as sweets, cakes, and biscuits. Make sure you stick to foods like porridge, pasta, rice, bread, and cereals (that are low in sugar).
Keep The Stress Levels Down
Stress kills muscle gains very fast! The catabolic hormone known such as cortisol is released when you are stressed and can quickly stop muscle growth. Many argue that stress can be the number thing stopping muscle gain. One of the easiest way that you can tell if you are stressed is if you are not sleeping enough.
As such make sure you get at least 7 to 8 hours of sleep every night!
That may sound hard to a lot of people, especially in the corporate world but it is really important. If you hate your job maybe it is time to get a new one. If you are not getting enough sleep then try to go to bed earlier or see your doctor.
Use The Most Effective Muscle Building Exercises
Your routine should revolve around basic compound exercises that include squats, deadlifts, bench presses, and lat pull downs. If you perform these well and correctly you will stimulate muscle growth and strength like nothing else.
Avoid endless isolation exercises like doing bicep curls and tricep pulldowns as much as possible. For the best results combine these types of weight exercises with a big compound exercise. And unless you are a professional weight lifter stick to 3-4 times a week at most! Your body needs the recovery (especially at the start).
The Bottom Line With Muscle Building
Sticking with it is more important than just going hard in the short term. So get enough sleep, work out enough, ensure you are having enough calories (and the right ones), and overall have fun! If you are having fun then you will stick to it and get the best gains!