Tips to gain muscle mass

Consejos para ganar masa muscular

If you are reading this it is because you are looking for help to start working your muscles, to look and feel better.

The first thing you need to know is that muscle gain is not something that is achieved overnight and that there is no secret formula that comes in the form of a magic pill or powder.

To have developed and strong muscles you must know your body , be clear about your goals, be consistent and follow the advice that we are going to give you below.

Exercise to take your muscles to the next level

The main reason why muscles do not grow is because you do not use them enough , so one of the first things you should do to increase their volume is to train with strength and resistance exercises .

If you want to gain muscles , start with a weight that challenges you , so that your muscle cells are challenged, but that allows you to perform between 8 and 12 repetitions. As you feel stronger, gradually increase the weight.

Give your body real food

Diet plays a vital role in building muscles. Make sure you have a balanced diet that contains enough protein, carbohydrates, and healthy fats based on your weight , height, and fitness goals.

Proteins are especially important, since they are responsible for building your muscles. Experts recommend that a person who trains regularly and aims to increase muscle mass should eat between 1.5 to 2 grams of protein per kilogram of body weight per day.

So if you are one of those who eat little protein, it is time to start including foods like chicken, turkey, fish, eggs, vegetables and low-fat dairy products in your daily diet.

You may be interested: How much protein do I need per day in my diet?

Rest to have energy

There's no point in eating enough protein and doing a lot of squats if you don't give your muscles time to rest.

When you sleep, your body enters a state in which it focuses on rebuilding, regenerating and rejuvenating the muscle tissues that are required when you train.

So if you sleep between 7 and 8 hours each night , your body will be able to recover, and, in addition, you will be filled with energy to train the next day.

Don't forget that it is very important that you have rest days between your workouts to prevent exhaustion.

Supplement and level up

If you do strength and resistance exercises, eat according to your caloric needs, and rest enough for your muscles to regenerate, you will probably gain the muscle mass you want.

But if you want to do it faster and perform better in your training sessions, you can include oral supplements such as whey protein and creatine in your routine .

Creatine is a substance found in your body and in foods of animal origin such as red meat and serves to develop muscle and improve strength , have better anaerobic resistance and reduce muscle damage and pain.

For its part, whey protein is composed of 8 proteins, contains all amino acids and is especially rich in branched chain amino acids (BCAA) such as leucine and cysteine, which are essential for muscle regeneration. In addition, it provides vitamins such as those of group B (B1, B6 and B12), C, D and E. And it has a high content of minerals such as phosphorus, calcium, potassium, sodium, magnesium and manganese.

Get advice from professionals

Although you can find hundreds of recipes and exercise routines on the internet, the reality is that the best way to obtain results and take care of your health is to seek advice from professionals in nutrition and sports training.

A nutritionist or nutritionist will guide you in your process so that you can discover what foods and quantities your body needs , according to your height, your current weight and your goals.

And in a complementary way, a sports training professional will make a plan that fits your body and your routine and will be able to make changes as progress begins to become visible.

Starting to search for information is the first step, now you can start working on the muscles you want so much.

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