Increasing the muscle mass of the body is a long-term project, which requires certain sacrifices and efforts, in addition to a lot of perseverance, however with a diet, a fairly successful routine of exercises carried out with constancy and some supplements, it is possible to see results in Little time.
If you start with a regular training in 6 weeks the changes become noticeable.
Basic rules to increase muscle mass
Regardless of the type of physical complexion, the metabolism of each individual and the different needs to achieve the goal of increasing muscle mass and achieving a more sculpted body, with these procedures we will be one step closer to achieving our goals, if we are consistent and we do not give up.
1. The quality and quantity of calories are key
Many people are unaware that in order to increase muscle it is necessary to have a caloric surplus, that is, to consume more calories than are burned. When you train heavily, micro-fiber tears occur, and the right foods must be consumed to regenerate and rebuild muscle mass.
2. Focus on protein
Protein takes center stage in increasing lean muscle mass, since it is the only micronutrient that is capable of stimulating muscle growth. The ideal way to ensure that enough proteins are absorbed and assimilated for this process to take place is to eat every 3 hours.
3. Eat after every workout
It is really important to eat protein and carbohydrates right after workouts. This is the only time of day when it is advisable to consume foods that have a high glutamic index.
4. Have a low-fat percentage?
Before deciding to start a muscle-building process, it is important to be sure that you are not overweight. When there is an excess of fat in the body, the hormones are not in perfect order, and everything needs to be in perfect sync so that everything can flow very well.
5. Maintain heavy exercise routines
The body needs to be given an external stimulus, the muscles need to feel threatened in a certain way, and thus they will have the need to grow so that the body has optimal conditions to defend itself, this is achieved by maintaining a heavy training.
Workouts to increase muscle mass
An ideal training routine to increase muscle mass is to distribute the routines over 5 days, and do specific exercises for the different areas where you want to increase muscle in each one.
· Day 1: chest and abdomen.
· Day 2: legs and calves.
· Day 3: shoulders, trapezius and abdomen.
· Day 4: back and calves.
· Day 5: arms.
The workouts can be done both at home and in a gym and the same results will be obtained. The important thing is to be consistent and know how to recognize when it is necessary to give the exercises more intensity.
What foods help increase muscle mass?
The food is the foundation for all those who start training, no matter what your goals are. Some of the foods that help muscles grow are:
· Low-fat dairy.</