How do I increase my muscle mass?
Hi everyone, I would hope most of the people reading this would either want to drop body fat while increasing muscle mass or increasing them whilst maintaining your weight. When you want to increase your muscle, it takes time and a lot consistency.
As I am a fat loss coach, the main reason behind fat loss is to increase muscle mass while reducing body fat. For beginners it won't take too long to see physical changes in their body composition (4-6 weeks). If you are someone who frequently strength trains, you may have to be a lot more patient with the process.
What you need to remember is your muscle is constructed by protein. The best way to make it grow is to challenge the muscles to grow. For most people that do not know how to strength train, so will opt for classes without directly understanding how to target a specific muscle group. But don't worry I am going to tell you the steps.
Steps to grow muscle
Strength training frequency
You need to be training at least 3 times per week. This allows your body frequency to change. For beginners 3 times is more than enough
Muscle groups
Train both upper body and lower body. To improve both your strength and your physical appearance try to incorporate a programme targeting all muscles groups.
Changing your workout
If you have been following the same programme, more than likely the body has adapted to the training. Look at changing to new programme. If you are stuck with ideas, speak to your local fitness instructor.
Technique and control
Completing the reps is one thing, but getting from A to B in the movement will require correct posture and control in the movement. Try going slower on the exercise. 2 seconds on the way up, pause for 1 second then control slowly for 3-4 seconds on the way back.
Mind muscle connection
Continuing from technique and control, it is important you know your hitting the target muscle. So if you learn to be mindfully aware of the target muscle you are working on, you can see faster gains. If you do not feel the target muscle, adjust your position to find the right angle or speak to a fitness professional.
Weaker muscle groups
Often the area where you do not see growth is the muscle group you neglect. So get squatting. LOL. If you already train that muscle group you may need to include it twice in your programme
Stretch/mobility/foam roller
How often do you warm up the muscle groups before your workout? Mobilising the joints; shoulders, hips, ankles can greatly improve the quality of the performance. If you have any impingements it can prevent your ability to recruit muscles and will feel very uncomfortable.
Sleep
Away from the gym, how much sleep are you getting? Your body grows during sleep, so if you want the fastest gains you need to prioritise your sleep. If you are not getting adequate levels of sleep you may need to understand why you can not get up to 7-9 hours regularly. Are you on instagram all night, if you are reading this blog at night it is ok. LOL.
Food
Getting enough protein will be the king to muscle growth. (bodyweight (kg) x 2 = protein intake). However, just getting enough protein is not going to be enough. You have to be in control of you food intake. Try not to reduce all your carbs as you will potentially stop muscle growth. Your muscles requires carbs to stay full. You run the risk of feeling flat and losing muscle mass. If you want more info please comment or get in contact with me.
Digestion
Relating back to food is how your body digests the food. You can eat enough calories to put on weight, however you have to understand how well the body absorbs the vital nutrients. If you feel bloated, gassy(pass wind) or have inconsistent toilet breaks you need to address it.
Rest
Do you give your body enough rest? That is not just the gym, that is the stress of life too! Give yourself a day to unwind - go for a massage, trip to the beach or spend time with your loved ones.
I hope this was very useful for you. Please remember you can contact me anytime if you need ideas on anything relating to nutrition or fitness.
Have a great day
Simeon
www.simeonwilliamspt.com
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