How to gain muscle mass the natural way

Let’s talk about how to gain that muscle mass you have been looking for without taking the dangerous drugs and supplements that will effect your health. I mean, that is why we exercise to begin with right? To feel good and be able to enjoy life to the fullest… And of course to have that killer beach body too hahaha.

A good rule of thumb is that if you are trying to gain lean and healthy muscle mass you need to be eating 1-1.5x your body weight in grams. So for example if you weigh 150lbs you need to be eating 150-225g of protein per day. Now this doesn’t have to all come from throwing a big slab of beef on your plate for every meal. You can also use nuts, beans, soy, fish, etc. as a source of protein. Also, spread these meals out. Try to break it down to where you are eating 5-6 times daily. This will increase your metabolism and guarantee that your muscles always have fuel to burn throughout the day.

Include carbohydrates in your diet. It will be impossible to have the energy that you will need to effectively complete and push your workouts needed to get the size desired if you do not have a good source of carbohydrates to burn.

If you are targeting size in your workouts then you you need to limit your cardio. Cardio is also a very effective way to build muscle but for extended periods of time could also hinder this effect. I would suggest a couple days a week of light jogging, keeping it around 30 mins. You can also try doing sprints, this will get those fast twitch muscles working in intervals of sprinting and light jogging.

Keep your workouts under an hour. A lot of times we believe that the longer your in the gym the better shape your going get in. This is not always the case. It would be more effective have an intense workout with less resting time in between the dragging your workouts for hours. You will be sure to build muscle mass more effectively and burn fat as a result of your high intense exercises. Quality over quantity.

Muscle Building Tips: Do’s and Dont’s

Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottom line is to workout in the right direction and not to harm your body. Here are some Do’s and Dont’s for Muscle Building.


Muscle Building Tips: Do’s and Dont’s


1) Popping a pill to reach your health and fitness goal is not the answer! Results are temporary and effects the body adversely in the long run.


2) Remove the tag ” Short cut” from your workout schedule. There is no such thing as quick-fix. Dedication and handwork hold the key for MUSCLE BUILDING.


3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.


4) Don’t go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement.


5) Supplements shouldn’t be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements.


6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet. Always ask your trainer to write down a diet schedule for you.


7) Give rest to your body between two sets, say for two minutes.


8) Not work on more than two muscle groups at a time. Train those muscles in a group which work with each other. This technique has proven to be effective. For eg: Chest and Triceps or biceps and backs.


9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.


10) Last but not the least, Don’t be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.


source: JasdeepSingh