Let’s start with the most important thing – it’s almost impossible to build muscle without exercise. A positive calorie balance is also important. You need to consume more calories than you burn. It is estimated that you need between 4,000 and 6,000 calories to build one kilogram of muscle. Most of this comes from protein and its metabolism. In short, to build muscle, you need to exercise and watch your diet. How to do this in the most efficient way? Well, below we provide some useful advice for you, as well as some other ways to potentially increase your mass. Let’s start!
Start your routine by setting realistic expectations. No matter how hard and effective you work out, the human body is not designed to grow more than ~200-250g of muscle tissue per week (or 0.8-1kg per month). If you try to put on more muscle, you will simply put on fat mass, as it will accumulate faster.
The first and one of the most important points in your routine should be breakfast. It will give you an instant burst of energy and stave off hunger until your next snack or lunch. As the first meal of the day, breakfast sets the trend for how you will want to eat later. If you start the day with a nutritious and substantial breakfast, you will continue to eat that way. Omelettes, shakes and cottage cheese are the foods and products that contribute most to building muscle mass.
One effective measure unrelated to food consumption to increase muscle volume is through the use of HGH supplementation. HGH is a naturally occurring hormone produced by the pituitary gland that plays a vital role in stimulating growth, cell reproduction, and regeneration. When taken as a supplement, HGH can enhance muscle growth by promoting protein synthesis and increasing the number and size of muscle fibres. It can also aid in the repair of damaged tissues and speed up recovery after intense workouts. HGH can easily be obtained online from official sellers such as https://deusmedical.com/.
Choose unprocessed, whole-grain foods
Nine times out of ten, your goal of muscle mass is better achieved with unprocessed foods. That’s why whole foods are recommended for people building muscle. Fresh meat, fish, poultry, eggs, organic fruit, organic rice, organic oats, granola and many other products that are not processed.
However, if you choose already marinated meats, sweetened semi-finished products, sweet pastries, pizza or similar, you risk not only slowing down your progress but also gaining bad fat mass.
Don’t forget to drink water!
To optimize your exercise routine, maintaining proper hydration is crucial. Inadequate fluid intake can hinder performance and muscle development. While water is a suitable choice for moderate exercise, if your workout exceeds an hour, opting for a refreshing sports drink may be more beneficial.
Get enough rest and recovery
Adequate rest and recovery are crucial for muscle growth. Get 7-9 hours of quality sleep each night to allow your body to repair and release growth hormones. Prioritizing rest will optimize your muscle gains and promote overall well-being.
Include healthy fats in your diet
Don’t overlook healthy fats in your muscle-building diet. Include sources like avocados, nuts, seeds, and olive oil for essential nutrients and hormone production. These fats aid in satiety, maintaining a positive calorie balance, and supporting your muscle-building goals.
Stay consistent and be patient
Consistency and patience are key in building muscle. Set realistic expectations and understand that results take time. Stay dedicated to your nutrition and exercise routine, track progress, and celebrate small victories. Remember, muscle building is a gradual journey that rewards persistence and patience in achieving your goals.