6 Tips for Healthy Muscle Building
If your goal is to have a powerful and well-developed muscle mass that arouses more than one envy, get to work and follow these tips to gain healthy muscle by avoiding common mistakes in your diet and training.
Genetics has more influence if you want large muscles and steel, you can get it by being incessant and working hard to achieve it. Sometimes we believe that starting to go to the gym, spending hours of endless sessions in the gym or training strength with the maximum possible weight is the best way to have the dreamed musculature, but this is not always and at all times the best way to achieve your goal.
Developing healthy muscle mass implies not only the necessary intense training, but also respecting rest periods and continuing an adequate diet that nourishes those muscles that, we must remember, thrive when they are at rest.
How to build healthy muscle mass
Training, nutrition and rest are the 3 pillars on which a stage must be based in order to grow your muscles. It must always and at all times be a well-defined stage in time, that is, if you estimate that your muscles should increase a little more, give yourself a deadline, for example six-eight weeks, to continue the tips to gain muscle in a healthy way that we propose.
1. Increase calorie intake
During the stage of muscular development you will have to continue a hypercaloric diet due to the fact that you need to have plenty of energy to carry out an efficient training and in order for your muscles to have the precise nutrients that leave their development. If you lack enough energy, your muscles will pull their reserves and go into catabolic phase, destroying muscle mass, just the opposite of what you want. In order to get an idea, you should increase your calorie intake by about five hundred ? eight hundred Kcal. every day if you are male and environment to three hundred ? five hundred if you are female.
2. Follow a varied diet and eat 6 meals a day
It is a basic premise to increase muscle volume with health. The protein, essential for the construction of the tissue of your musculature, must prevail, but the hydrates, primordial source of energy and the fats, in minimum proportion and always and in every moment unsaturated, also have to be present in your menus. In order to avoid your body working “empty” and always and in all circumstances having energy, it is essential to distribute your daily intake of foodstuffs over five or six meals. In your diet, also increase the intake of liquids, especially water, because a convenient hydration is basic so that your muscles gain volume in the healthiest possible way.
3. Don’t abuse supplements
A protein shake or an isotonic drink that provides you with mineral salts and also extra hydration after training are great aids that will contribute to the development of your muscles, but supplements are just that, an extra that should not be abused. Consult your doctor or dietician with any questions you may have in this regard and resolve your doubts before you start taking supplements.
4. Plan your training
It’s not a matter of hours, but rather a training program to gain muscle in which you work both the large muscle groups and those areas in which you want to achieve greater growth. To achieve good results it is essential to have the help of a trainer or monitor who knows how to direct your care and establish series, repetitions and appropriate rest times according to your physical peculiarities. You should avoid overtraining, which only leads to possible injuries and exhaustion of your muscles, something that would slow their development.
5. Control the weight you work with
It is a common failure to appreciate accelerating muscle development by working with loads greater than recommended. If you want to gain volume in a healthy way and without damaging your musculature, start working with a weight no greater than sixty-five percent – seventy percent of the maximum weight you can lift in one reiteration. The idea is that your muscles can fill, with their load, a series of at least six ? seven repetitions. Increase the zeal little by little by the fact that, only in this way, you will gain muscle with health.
6. Get enough rest
After a hard training, nothing better than 8 hours of sleep. This refreshing sleep is the best “supplement” for your muscles to thrive while they recover from the effort and you can relax the muscles after intense training. In addition to this it is advisable to leave at least one day of rest between 2 sessions of strength.
I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).