How To Gain Muscle Mass

#1 Weight Train
Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

#2 Eat more Calories
To gain muscle mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts. However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle.

#3 Eat more Protein
Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight.

#4 Eat Fat
Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain muscle mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats.

#5 Drink more Often
To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one.

#6 Take Vitamin Supplements
If you want to gain muscle mass, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi vitamin tablet.

#7 Stop all Aerobics
In order to put on muscle mass you need to stop all of your aerobics. If you do need to carry with it remember to limit it to once every week or once every two weeks.

#8 Take ample Rest
Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking days, even weeks off from training will only benefit you.

Be patient and consistent. You may have the best diet, the best training schedule, join the best gym but if you’re not consistent you will not gain muscle mass.

You need to first have a diet that is high in protein. That means eating a lot of chicken, fish, and meat. Chicken and fish are best for you because of their low fat content. Although fats are important in muscle building nutrition, you still must be careful that your fat consumption doesn’t contribute to health problems.

Another big part of healthy muscle building nutrition intake is to be sure that you consume lots of carbohydrates. Carbs are very important because they provide the primary energy source for our body from the foods we eat. You will need lots of energy to complete an intense workout which will build your muscles quicker and more efficiently.

Complex carbohydrates are the best carbs to take in. These can be found in foods such as whole grain rice, whole grain breads, and pasta. Be sure to take your carbohydrates with protein for maximum efficiency.

Fats are also very important in muscle building nutrition. Believe it or not, fats actually do good in our bodies providing insulation for body parts like the heart and lungs as well as making energy when the fats break down. Of course, you will want to consume the good fats as opposed to the bad ones so that you don’t gain weight through fat intake.

Saturated fats are the worst fats to take in. These are fats like animal lard and butter. Saturated fats are those that stay solid at room temperature. Unsaturated fats are the “good fats”, but they also should be consumed in moderation. Olive oil and flaxseed oil are good unsaturated fats. They stay liquid when at room temperature.

A very important fat group that can help both your body and mind are Omega 3 fatty acids that are found in fish. Omega 3 fatty acids are known to combat depression, fend off fatigue, and give you energy you need to workout.

You should also include a lot of fresh vegetables in your diet. Foods such as broccoli, cauliflower, and carrots give you many vitamins and minerals that are necessary for a healthy body. Fruit should be consumed in moderation as they naturally contain a certain amount of sugar naturally. Too much sugar can hinder your progress.

In the sport of muscle building, nutrition is just as important as lifting weights and exercising. Getting good nutrition is essential for an effective muscle building routine. Eat what’s good for you and what your body needs without over-indulging too much. Then sit back and watch your body grow!