Hardgainers or bodybuilders are not the only people looking to gain muscle mass. Many people such as yourself are interested in increasing muscles but struggle to reach their goal. It involves more than just eating the right foods and performing the right exercises. If is not always difficult to get more mass, but keeping it is another story.
You are not alone in your struggles. Men and women alike strive to increase their muscle mass and keep it by eating and lifting weights but many do not see the increase they were hoping for. There is no need to blame the equipment or assume you are cursed with a puny body. With the right information and you will soon see muscles you dreamed about.
1. All about the carbohydrates
A good portion of the food you eat needs to come from quality carbohydrates such as brown rice, potatoes, oatmeal and pasta. Avoid too many sugars with the exception of fruit which contains carbohydrates and antioxidants. Bulking up on a low-carbohydrate diet will get you nowhere fast, so change up your eating habits if you want those muscles.
2. Try supplements
Mass gainer supplements are useful when you seem to hit a plateau. Each serving typically contains 500 calories along with proteins, carbohydrates and fats to help bulk up. Everybody’s body type is different so make sure you get the right weight gainer for you. When you use the right tools, the job is always easier and it is no different with bodybuilding. Supplements are available at most health food stores and the staff will happily help you select the right ones for your goals.
3. Are SARMs (Selective Androgen Receptor Modulators) the answer?
There is no doubt of how anabolic steroids can enhance your performance and increase body mass. But they come with cost – insomnia, possible liver damage, stomach irritation and more. SARMs are similar to anabolic steroids while being more “gentle” to your body. Limiting the negative effects while offering almost the same benefits. And fully legal too! You can learn more about SARMs here
4. Learning never stops
The path to gaining muscles should include gaining knowledge as well. There is plenty to learn when it comes to nutrition, new workout techniques and supplements. Do the research and read to help you meet your goals. Be prepared for setbacks and you will breeze right past them. The more you learn, the more you can do for your body. Success comes from improving the mind as well as the body.
5. Timing is everything
When it comes to nutrient intake you need to have a schedule. There is no point eating a ton of protein and calories if you are sitting on the couch all day. The most successful workouts require fuel beforehand so remember this when you you plan your meals. Insulin levels peak first thing in the morning and after a workout session, so this is the perfect time to stuff in the carbohydrates. What you eat is as important as when you eat it and be sure to listen to your body.
6. Focus on your weakness
The workout you dislike the most is going to be the one you need to work on. Your weaker areas will need more attention if you desire that all over physically fit appearance. If you want to create the best illusion then proportions are everything. You weaknesses will always be behind unless you put the extra effort into them. Training to the fullest capacity involves starting with the weakest areas and moving onto stronger muscle groups once those are fatigued.
7. Variety is the spice of life
You need to change up your food just like your workout routines. Eating the same food day in and day out will result in boredom and giving up. Additionally, you can end up nutrient deficient. You must remember to provide nutrients for your whole body and not just what your muscles need. Your muscles will never reach their potential if they are trapped in an unhealthy body. All nutrients are valuable and play major roles in repair, building muscle and providing energy. Add new foods to the menu to keep your taste buds and organs happy.
8. Train with intensity
Each visit to the gym cannot be about going through the motions; you have to give it your all. You will get half the results with half-ass workouts. Take notice as you lift weight and really squeeze at the top of each rep. Feel the burn and that added focus increases the intensity, which is exactly what you need. You should feel the pain after each workout and the more you focus on it, the better it is. You will have time to rest, so in the moment give it everything you have.
9. Keep track
Keeping a record of your progress makes a big difference. It can be time consuming but keeping track allows you to identify trends. You can find out your weaknesses and strengths and adjust diet and workouts accordingly. It is critical to know where you have been in order to get where you want to go. Identifying a weakness will help you to focus accordingly and turn it into a strength. Additionally, by noting your setback or mistakes, they can be avoided in the future.
10. Let the fats stick around
People tend to avoid fats in their diet because of the assumption it will only add fat to their body. Building muscles requires high caloric intake so you need to keep the fats around. Saturated fats in particular help to keep testosterone levels at healthy levels, which is necessary for quality muscle growth. You want to get close to 20 percent of your fat intake from saturated fats and the rest from unsaturated types or omega oils.
11. Love what you do
No journey will be successful if you do not enjoy it. Take notice of where you started and enjoy the muscle building road. Remember that it takes time, so you need to be patient. If it truly is your passion and you enjoy the process, you will see it through and get the results you were aiming for. If you are bored and disinterested, there is no chance of getting the results you want. You need to be prepared to put the work in and really want it.
12. No need to weigh
You may be a perfectionist that needs to see results to match your big expectations. When you worry about the scale everyday, your focus is in the wrong spot. Your weight will vary every day so checking it daily is of no benefit. It is more important to focus on the long-term changes and gains. The results you want appear in weeks and months, not days.
13. Switch things up
You will get bored of the same routine everyday and every week. Add variety to your workout to make sure you stick with it. Your body can get used to the same exercises and won’t have to work as hard. When you surprise it with some new moves, it kicks the intensity back up and keeps your muscles working at their full potential. One session you can do a wide-grip lat pull down and the next you do a reverse grip pull down. Change your hands around and play with your lunge positions to get the most out of every session.
14. Get plenty of sleep
For healthy and lean muscle mass, you need to get plenty of rest and recovery. Lack of sleep is responsible for muscle damage because they are not allowed enough time to repair after intense workouts. Strained and tired muscles will be no use to you at the gym the next day. Serious bodybuilders and actors looking to gain weight sleep at least 10 hours a night. Even if you are not able to get that many hours, make sleep a priority. A tired body will never be a strong one.