Easy tips to help you build muscle mass
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Published: December 3, 2021
If you want to build muscles, you’ll need a lot of positive energy balance. That means that you should take in more calories than you burn. So, you need roughly about 2,800 calories to build a pound of muscle. It is largely to support protein turnover. And that can be elevated with training. Luckily, DubaiPT will give easy tips to help you build muscle mass. By following these great tips, you’ll be capable to build muscle mass more effectively and quickly.
Consider the calories
Let’s see how you can build up your muscle mass. You should know that your body can build at most around 227g of muscle each week. Hence if you eat too many additional calories in order to try to build more muscle, you will (unfortunately) gain excess fat too. That’s why we suggest you consume an extra 250 to 500 calories per day. Because if you acquire fat easily, you can stay on the lower end of the range. And if it is difficult for you to gain weight in general, focus on the higher end of the range. Of course, it will definitely take a bit of trial and error. In order to find the right amount of additional calories to build muscle. And maintain a healthy lifestyle too.
Moreover, research shows that consuming lean protein 15 to 20 minutes before, during, and within one hour of working out have benefits. It can help increase muscle gain. Of course, you are probably not going to eat a steak or chicken breast at the gym. But a protein drink or even a supplement may be beneficial. Still, it’s not all about proteins. It’s about eating many healthy meals that can accelerate your calorific expenditure. And provide you with nutrition as an important part of a healthy and balanced diet. All of that will help you to build muscle. Along with losing fat and getting stronger. There are also the best workout apps to help you with your diet and exercise too.
Easy tips to help you build muscle mass
Now let’s get to the tips that will help you build muscle mass. You should try to:
- Always eat breakfast
- Try to eat every three hours
- Proteins should be the main part of your diet
- Add more fruit and vegetable
- Eat carbs only after a workout
- Consider only healthy fats
- Drink more water
Always eat breakfast
Don’t ever skip your first meal in the morning. Because this gives you an immediate burst of energy. And it also helps you to stay full until your next meal. Or snack. Additionally, it will make you a good start of the day. You’ll tend to eat healthier if your day starts with a healthy breakfast. Moreover, your breakfast options for building muscle mass are omelets, smoothies, and cottage cheese.
Try to eat every three hours
This is another good piece of advice. Because eating the right thing at the right time is very important. And that will help you boost your muscle mass. Hence, the easiest option is to eat your breakfast, lunch and dinner, as usual. But intersperse this routine with post-workout meals. Along with a pre-bed and two snacks in between. So, if you keep your food intake up, it will ensure that you won’t be as hungry. Because eating smaller meals often will decrease your stomach size. Compared to eating a few big meals. Also, you’ll feel full more quickly. Hence your waist will trim, while you’ll also have fewer cravings. Bear in mind that not eating for long periods can cause you to over-eat at the next meal. Or even topping yourself up with unhealthy snacks. In order to stop any cravings, eat at fixed times every day. And your body will gradually get hungry at those fixed times.
Proteins should be the main part of your diet in order to help you build muscle mass
We already mention proteins. So you need them to both build and maintain muscle mass. In order to accomplish this, you should be looking to eat at least 1g per 454g of body weight. And the easiest option to get this amount is to eat a whole protein source with each meal. So you should always consider eating:
- red meat
- dairy product
Add more fruit and vegetable
You should know that most fruit and vegetable are low-calorie. Hence you can eat your stomach full without gaining fat. Or weight. Additionally, fruit and vegetables are full of vitamins, minerals, antioxidants, and fiber. All of these can help with digestion. However, you need to be careful to check the sugar content of some fruits.
Eat carbs only after a workout because it will help you build muscle mass
Of course, we all need carbs for energy. However, most people eat more carbs than they usually need. Hence you should limit your carbohydrate intake to after your workout only. So, you can eat fruit and vegetables with all meals. Because these contain few carbohydrates. Compared to whole grains. But the exceptions are corn, carrots, and raisins. Another carbs post-workout only. We mean rice, pasta, bread, potatoes, quinoa, oats, etc. Most importantly, you should avoid eating white carbs. And replace them eat whole grains. So remember that you should eat carb only after a workout. Even after arm workouts for women, since you will lose a lot of energy.
Consider only healthy fats
You should know that healthy fats improve fat loss. Because our body needs a lot of time to digest them. So, you need to make sure that you balance your fat intake. And try to eat healthy fats with every meal. Additionally, you should avoid artificial trans-fats.
Drink more water and it will surely help you build muscle mass
You probably already heard this. And strength training causes water loss. It does so through sweating. Which can impair muscle recovery. Hence, it won’t help you increase your muscle mass. Moreover, drinking plenty of water will prevent dehydration and help you build muscle mass.