How Can I Build Muscle Naturally? ǀ Workout and Diets Explained

How Can I Build Muscle Naturally? ǀ Workout and Diets Explained

How to Build Muscle

Have you been trying different diets and workout programs to build muscle but still failing? Maybe you’re doing something wrong.

Well, we’re here to teach you the right way to muscle gain.

In this blog, we’ll discuss the right eating plan and exercises for muscle gain and explain some facts about it.

Maybe you’re already tired of trying different exercises for building muscle.  While exercises most certainly help you feel better and more energized, muscle growth requires a different kind of fitness routine . And it’s definitely not a job for an amateur without any guidance.

Most people who quit just after a few weeks of being on a workout plan don’t see any significant results. This is because switching to a new lifestyle takes time to yield results. As a general rule of thumb, your body gradually adapts to new habits.

Especially, as a beginner, when you start working out you’ll initially notice only a surge in energy. This happens as your nervous system tries to better coordinate with your new lifestyle.

Muscles are made of fibers that can get stronger with time and consistent efforts. After the first one or two months, your muscles are just beginning to adapt. However, if you stay persistent with your workout, you start to see results gradually.

So, if you’re someone looking for Fast Muscle Gain without investing time and energy, you may end up disappointed.

Well, the two most important pillars to build lean muscle mass are regular strength training and a protein rich diet. But we bet you already knew that. What you may not know is the right amount of protein and exercise reps you need.

Let’s explore these in detail.

 

Diet Tips For Muscle Gain

Training muscles without providing them with enough nourishment is not going to get you anywhere. In fact, it’s going to put even more stress on your body.

Diet Tips for Muscle Gain

You need to feed your muscles with a balanced diet high in protein. However, you don’t have to stuff yourself. Follow these basic advice to maintain healthy eating habits for muscle growth:

  • In order to gain muscle mass, you need to eat more calories than you burn. But overeating can lead to fat gain instead of muscles. That’s why it’s important to consult a professional nutritionist who can prepare a Diet Chart For Muscle Gain for you.
  • Protein is essential when it comes to muscle growth. So, you definitely need to take Foods High in Protein for Muscle Gain. At the same time, you also need to balance your meals between protein, carbohydrates, and fats.
  • What if you already have muscle mass but it’s not showing? Then, you need to burn fat instead of increasing calorie intake. This will help to reveal the muscles buried underneath fat build up.
  • Divide your protein intake between the foods you take throughout the day. Taking protein just after a heavy workout will not help you much for muscle growth.
  • Pay attention to your Calorie Intake for Muscle Gain. In the case you train enough but eat even more calories, you may put on weight instead of lean muscles.

How Much Protein Should I Eat for Muscle Gain?

On the basis of a study in the Journal of Applied Physiology, you need to consume 1 gram of protein per pound of body weight in a day. This is the amount your body can utilize in a day. So, overstuffing on protein is not going to get you anywhere.

Best Foods for Muscle Gain

Some of the best foods to offer enough nutritional support to muscles are:

  • Eggs
  • Salmon
  • Greek Yogurt
  • Tuna
  • Soybeans
  • Shrimp
  • Cottage Cheese
  • Beans
  • Lean Beef
  • Chicken Breast
Your body constantly expends protein, so it’s important to store new proteins before the body breaks down old ones. Thus, the Amount of Protein for Muscle Gain should be enough to facilitate the process of protein synthesis.

Now that we have the diet part dealt with, let’s see how you can challenge your body through physical activities.

 

Workout Tips for Muscle Gain

You need to follow a structured workout plan designed specifically to target different muscle groups. Furthermore, workout plans vary depending on the stage you’re at in your training program.

Workout Tips for Muscle Gain

Below you’ll find specific tips to follow for beginners as well as advanced level trainees.

Tips for Beginners:

  • You can do either a total body workout or Focused Muscle Group Workouts. However, the rest time between these workouts vary accordingly.

A 24 hours rest is enough in the case of a 30-minute total body workout. Whereas the rest time increases in case of a workout focused on just one muscle group. If you’re doing an abs or leg focused workout, you need to wait for 48 hours before another focused workout.

  • Generally, beginners are recommended to do 2-3 strength workouts every week.
  • 2-3 sets per exercise should be enough for beginners. Later, you can gradually increase the workout load.

Tips for Advanced Trainees:

  • Advanced trainees are usually capable of practicing a greater number of strength workouts per week. Accordingly, they should aim for at least more than 3 intense workouts in a week.
  • 1-2 days of rest time per week should be enough for advanced level trainees.
  • 4-5 sets per exercise is a good measure for those who are more advanced in their workout plan.

General Guidelines for a Muscle Gain Workout Plan:

  • Exercise Plan for Muscle Gain should include as many reps per exercise that you can do with good form. Moreover, it also depend on the type of exercise you’re doing and how hard it’s for you. A good training plan can help in estimating the number of reps and sets you need to achieve results.
  • You can also follow an At Home Workout for Muscle Gain. Though, it should be based on a specified routine and include as many reps as required to see results. A professional trainer can help in designing a good workout plan for you.
  • Focusing on lower body as well as upper body exercises helps in targeting each muscle group.
  • Increase the load slowly as you begin to get stronger. Working patiently helps in achieving optimal muscle growth. If you begin to feel that the exercises are getting easier for you, increase the number of reps. Moreover, you can also try a harder variation of the same exercise.

Can I Gain Muscle Without Weight Lifting?

Yes, muscles gradually adapt and get stronger as you load them with proteins along with a good workout plan. Following a regular bodyweight training plan is the easiest solution out there. You can also take part in a bodyweight training program to keep your workouts scheduled.

Gain Muscle without Lifting Weight

So, these were some of the basic tips and tricks that will result in gradual but sustainable muscle growth.

Moreover, maintaining a regular sleeping pattern is also key to build and sustain muscle growth.

Apart from a Muscle Gain Diet and Workout Plan, 7 to 8 hours of sleep is essential for adults wanting to gain muscle mass. If you’re just training your muscles without any rest, it’s certainly not going to give you any gains.

So, what are you planning to do to build muscle mass?

 

How to Build Muscle: The Final Takeaway

An integrated nutrition and training regimen is something indispensable to build muscle.

Muscle growth is not just about staying fit. It also requires meticulous research and proper planning to design a nutritional diet compatible with your goals.

Moreover, a balance between diet, training, and rest is imperative to grow and sustain muscle gains. Even a slight imbalance between these can result in weight gain or sprained muscles.

Most importantly, always check for facts before believing in those ever-circulating muscle building myths.

Consider these points if you’re serious about bulking:

  • Regular strength training every week that gradually increases in intensity.
  • A balanced meal plan that meets daily protein requirement and includes other micronutrients as well.
  • Try a diet and exercise plan for at least 8 weeks before switching to something else. Even if you don’t see major gains within this time, you’ll certainly notice improvements. That is, if the fitness routine is correct for you.
  • Keep track of the reps and sets of exercise you practice every day. This will help you in calculating the right amount of exercise you need as you see progress.

So, did you find the article helpful?

Hopefully, this detailed guide has offered you some insight. If yes, share it with others who are struggling with muscle growth and bodybuilding.

Do you have something more to add to this article? Share it with us in the comments segment below.

 

Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:   About Me Facebook     Instagram     Google+     LinkedIn

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