More muscle means more strength. This is the reason why muscle build up is important not only for health enthusiasts, athletes, and bodybuilders but even for the average Joe and Jane out there. Fewer muscles mean less strength and we need strength for our everyday lives which also means needing more muscle. The average person loses lean body mass as young as 25 years old and this is a problem if you haven’t started gaining those muscles by the age of 30 because your body will most likely disintegrate and will lose the strength that it requires for it to function accordingly.
There are tons of ways for a person to build and strengthen their muscles. However, the ways won’t work if they are not maintained or followed strictly and that is why we have these rules for you to follow to help build and maintain your muscles.
One of the basic rules in building muscles is for a person to maintain the consumption of 20 calories per pound of body weight per day. One must be able to stay in a positive calorie balance which means that you have to eat more calories than you burn for you to gain quality mass.
Next will be the energy givers which is carbohydrates. You must eat 2-3 grams of carbs per pound of your accumulated body weight per day. These cards are stored as glycogen in your muscles and keep your muscles large keeping them fueled during workouts and so you need to be pumped up with carbs if you want to fully shape those muscles.
This is the only nutrient capable of stimulating muscle growth. You will need to consume one gram of protein per pound of your accumulated body weight on a daily basis. This nutrient supply amino acids, the building blocks of muscle protein.
We’re talking about the good fats here and about 20%-30% of your daily dose of calorie intake per day must come from these fats. And 5%-10% of those fats should be saturated because higher fat diets maintain testosterone levels which is vital for building those muscles and strength to avoid fat gains. You may want to start by choosing red meats as part of your daily meals.
Eat Several Times in A Day
While following the preceding 3 rules, you will need to eat every 2-3 hours every day to make sure that you have enough and equal supply of energy and amino acids that ensure your muscle growth for the whole day. Also, you have to keep in mind that those meals should be approximately the same size or nutrient content. The key is for you to keep a meal schedule or meal plan that you will need to follow each day.
Eat Before Sleeping
Contrary to what others say about the bad effect when eating before bedtime, if you are into gaining more muscular strength and maintaining that mass, then you will have to eat before going to bed. See, sleeping consists of 7-8 hours of fasting and if you don’t eat before you sleep, the body will look for amino acids to feed your brain and it will find those amino acids in your muscles. Which is not a good thing for both of us who wants to gain more muscle mass and actually maintain them.
To gain mass, and to be able to efficiently workout, you will have to stay hydrated. Water helps you move efficiently and will help you avoid those cravings.
Eat After your Workout
After a strenuous workout, your body becomes very slow-paced when taking carbohydrates and sending them down the fat-storing lane. And so eating carbs and proteins after working out is a good way to help your body to function and build those muscles accordingly.
Avoid Processed Foods
Eating whole foods is also key to muscle build up. This is because whole foods are not processed, therefore, their nutrients are still lean. Meaning, they don’t have added fats and sugar and they supply the necessary amount of nutrients for muscle growth.
When working out for muscle gains, lifting weights is highly recommended and so we highly advise for you to maintain lifting those weights and if you feel like your muscles have already grown used to those reps and the weight of those dumbbells that you have been lifting, then increase the weight and the number of reps or consult your instructor about it. Challenging yourself is a vital part of muscle training and for you to grow those muscles, you also need to grow your body goals.
Muscle growth and muscle strength vary from one individual to another. This has been known and will always be considered by fitness instructors and experts all over the world because we have different body compositions and masses. And so, before setting your goal and planning your workout routines and meals, you might want to consult your physician or fitness instructor concerning what you lack and what needs to be considered during your training. See, there are certain areas of our body where we need to focus our strengths on and there are some areas that don’t need any attention at all when working out. And you will need to be knowledgeable of those areas and all the precautions before you get too pumped up. Remember that it’s your body and well-being that’s at stake here and you shouldn’t be taking any chances when putting your own health at risk and so it is very important for you to see an expert before self-diagnosing.
These rules may also vary depending upon the goal of an individual and the availability of resources. Always keep in mind that gaining muscles or losing weight will all depend on your motivation and your drive to change and maintain a healthy lifestyle. The decision will always be yours to make. These rules serve as a guide for you to have a glimpse of what is at stake and what you might gain during the process of keeping your muscles maintained and keeping your body healthy.