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How to Build Muscle – 5 Amazingly Simple Tips to Gain Muscle Mass Fast!
Why do muscles grow? Have you ever thought about it? When you lift a weight, you put your muscles under tension and “break” their fibers. Your body treats this as a threat and repairs this damage by making your muscles bigger and stronger to protect against any future threats. All you have to do is force muscle growth on your body so that it has no choice but to adapt.
Here are 5 tips to help:
- Eat the right foods: You need to provide your body with adequate amount of nutrients. Here are some of the best muscle building foods:
- Eggs: One egg contains 6 grams of high-quality protein, which is easily absorbed by the body. If you’re worried about fat, you can just eat egg whites that don’t contain fat.
- Milk: Milk is a slow digesting food and an excellent source of calcium.
- Tuna: It is high in omega fatty acids, which promote muscle growth, and is low in fat and carbohydrates.
- Cottage cheese: It is low in fat and contains glutamine which prevents muscle breakdown.
- Red meat: Choose lean red meat that is low in saturated fat and provides your body with B-vitamins, zinc, iron and creatine.
- Nuts: Nuts like peanuts and almonds can help build muscle mass as they are packed with magnesium, potassium, vitamin E and fiber.
- Get at least 8 hours of sleep every night: Lack of sleep negatively affects the production of growth hormone, which plays an important role in building and maintaining muscle.
- Eat meals every 2-3 hours: Skipping meals creates a metabolic gap and your body breaks down your existing muscles to repair itself.
- Avoid certain foods: You shouldn’t eat too much soy (it lowers testosterone and increases estrogen levels), alcohol (it lowers your energy and dehydrates you) and anything that contains sugar like ice creams, juices and sodas.
- Consume more calories than you burn: Obviously if you burn more calories than you consume, you won’t be able to gain muscle mass. Of course fat is the only body weight you can gain if you eat the wrong kind of food. Choose some of the muscle building foods described above.
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