Tips For Beginners To Gain Lean Muscle Mass
Having the “perfect” body is just about everybody’s dream and for most guys this begins with gaining muscle. Unfortunately, gaining lean muscle without gaining fat along with it can be tricky. There is a lot of information out there on how to build muscle, however, some of the recommended ways simply do not work. If you have tried various ways of gaining muscle (but failed) or you are looking for effective ways of gaining muscle for the first time, the following tips on just might help.
Weight training is the use of equipment that has different levels of resistant. For maximum muscle growth, you need to train with equipment that challenges you. Lifting heavy weight makes the body detect challenges thus develop a mechanism for overcoming the challenges.
To effectively grow your muscles you need to train with a weight that you can only do 4 to 8 reps. A combination of low reps and heavy weight puts your body under more stress than many reps with light weight. High-stress levels in the body stimulates rapid growth of muscles.
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Get Enough Calories
If your body does not have enough calories, you can never build muscles. Eating more calories than your body can burn leads to calories surplus. The body uses the extra calories to repair the muscles tissues that get damaged when working out as well as building new muscles. It is good to note that all calories do not function the same in building muscles. For instance, junk foods will lead to gaining weight due to fat build up instead helping in building muscles. Therefore, you have to consume a healthy and nutritious diet for effective muscle gain.
A healthy diet comprises of well-balanced macronutrients, micronutrients and vitamins. You should ensure that you always eat enough protein and healthy fats. Proteins have amino acids which play a vital role in repairing and building of body muscles. Fats, on the other hand, contributes in boosting body’s strength and growth. Lack of fat in your diet leads to reduced levels of testosterone and also makes your body detect fats shortage; as a result, it stores fat making you gain weight other than build muscles.
Keep Track of Your Progress
Building muscles is a gradual process that requires a lot of motivation and commitment. Most individuals who try to build muscle loses hope after a short period because of lack of motivation. To avoid losing hope, you need to plan properly, set a goal and keep track of your progress. This will help you to realize your progress thus helping to work harder towards achieving your major goal.
Tracking your progress will also enable you to be consistent in carrying out essential muscle building activities such as weight training and eating a healthy diet. You can be eating the best diet and have the right training equipment, but if you are not consistent, you will never build muscles to achieve the body shape you are aspiring to get.
Get Enough Rest
The body does not grow muscles when you are training at the gym; muscles grow when you are resting. Resting after training hard allows repairing and growth of muscles.