#1 Eat More Calories and Protein
Simply put: if you want to gain weight and build muscle, then you need to eat more food than your body uses for energy every day. This is an oversimplification of a complex process, but that’s all we need for now! Eating more total calories and protein is essential for putting on muscle mass. Protein is the building block of muscle and it’s what you’ll be relying on to get stronger and bigger as you train. This means making sure that every meal has some form of protein in it, no matter what time of day it is. If you’re having trouble getting all the protein necessary to recover, try to drink at least one shake per day to ensure that your body gets enough amino acids to repair itself after a hard workout. There is debate amongst the fitness industry regarding how much protein one should eat. Make sure you get the right amount of protein throughout regular meals during the day is the best way to gain lean muscle tissue. Depending on how much protein you need to put on muscle, you should usually aim for 30–50 grams of protein per meal throughout the day. Spreading that amount through 3–6 meals or snacks a day is usually the recommended method for ensuring that you eat enough of it to put on mass. Also, about 1 gram of protein per body weight is a good way to get the required protein for muscle building. For example, a male weighing 170 pounds should probably try to get 140–170 grams of protein to put on muscle mass. This will fluctuate with activity levels, how long that person has been training, sleep, and other factors. But at the end of the day, most people underestimate the amount of protein they are actually eating per day. So upping the protein is usually a requirement for gaining muscle. Since your total calorie intake needs to be in a surplus, you’ll probably be upping the carbohydrates and healthy fats as well. Make sure they come from whole foods and clean food. If you’re eating a lot of processed foods — including sugary snacks and sugary beverages — then it’s time to cut back on them before putting on muscle mass becomes difficult. Processed carbohydrates can make it difficult for your body to use protein efficiently when building muscle tissue; instead opting for whole grains such as quinoa or brown rice will provide the extra carbs needed without sacrificing any nutrients from healthy foods like fruits and vegetables.#2 Progressive Overload
Progressive overload helps you gets stronger throughout your workout routine. Getting stronger helps you out on muscle with the right nutrtion. Photo by Benjamin Klaver on Unsplash.
#3 Follow a Routine That Works for You and Your Schedul
Establishing a solid workout and nutrition routine is critical for muscle gain. Consistency is key in any fitness journey, and having a structured plan helps keep you accountable.- Choose a Gym Schedule That Works for You: Find a time that fits your lifestyle and commit to it. Whether it’s early morning or after work, ensure that this time is dedicated solely to your workouts.
- Meal Prep: Planning and preparing your meals in advance can save you time during the week and keep your nutrition on track. Spend a day cooking in bulk and create a variety of meals that fit your caloric and protein needs. This also helps to avoid unhealthy last-minute food choices.
- Start Small and Build Up: If you’re new to a consistent workout schedule, it’s okay to start with a few days a week and gradually increase your frequency. The key is to create habits that you can stick to long-term.
- Make Adjustments: Life can be unpredictable, and that’s okay! If you miss a workout or fall behind on meal prep, don’t beat yourself up. Adjust as needed and get back on track without losing sight of your goals.
#4 Get Quality Sleep
Getting good sleep is an integral part of the muscle building process. It’s the best time for your muscles to recover, and has a lot of physiological benefits as well. Photo by Annie Spratt on Unsplash.
#5 Stay Hydrated
Staying hydrated is an important aspect of muscle growth and overall health. When you’re dehydrated, your muscles can become fatigued more easily, and your performance in the gym can suffer. Adequate hydration also helps your body recover more quickly after a workout by flushing out toxins and delivering essential nutrients to your muscles.- Drink Plenty of Water: Aim for about 3–4 liters (or more based on your activity level) of water daily. Your body needs adequate hydration to function optimally during workouts and throughout the day.
- Hydrate Before and After Workouts: Make sure you’re drinking water before heading to the gym to keep your energy levels high. After your workout, hydration aids in recovery, replenishing any fluids lost through sweating.
- Recognize Dehydration Symptoms: Keep an eye on signs of dehydration like dark yellow urine, excessive fatigue, and dizziness. If you experience these, increase your water intake.
- Consider Electrolytes: If you’re sweating heavily during workouts, consider replenishing electrolytes lost through sweat. This can come from sports drinks or options like coconut water.