Ok, so whatever you have read until now about gaining muscle, throw it out of the window or flush down the drain – okay not everything but at least a most of it 🙂 Done with it? Awesome! Understand that gaining muscle mass is good for overall health and reduces the risk of inducing an injury.
In addition to this, muscle mass is not about eating just proteins or just calories. Building muscle mass needs a multifaceted approach. You need to adhere to a good diet, proper sleep, enough water, and an ideal amount of working out
If you really want to build your body but not look like a jacked up beast ready to annihilate the next person who annoys you, read on. We have curated a balanced dose of actionable information that will help you increase muscle mass. So, let’s begin
Most basic facts about Muscle Mass
Muscle mass differs from body fat, but the two do work hand in hand.
If you want to build muscle mass, burning body fat will likely be a byproduct of that. Focusing on muscle mass, let’s understand some of the basics first.
It takes Proteins
Yes, it takes proteins to build muscle at home. But it does not take only protein. A study found that consuming excessive proteins is the antithesis.
You must aim for a balanced increase in muscle mass.
More importantly, proteins are more filling than other macronutrients. Meaning that eating proteins will help you reach hunger satiety faster.
This will discourage you from eating less and gain more mass index. There are various health benefits of eating proteins, provided you eat them in the right amount.
Importance of Sleeping Well
Getting the right amount of sleep is crucial and good sleep improves your capacity to work out. More importantly, the glucose that is stored in the muscles breaks down when we are asleep.
Lack of sleep leads to a hindrance to this process.
You need muscle glycogen to gain energy and mass. Not only this, but a lack of sleep can also lead to losing muscle mass. Also, if you train harder, you will naturally have a better sleep. In other words “work hard and sleep hard.”
Water Balance is Essential
Cramps! Remember the days when your legs and arms felt like they were going to fall off after your workout?
Cramping is experienced in the muscles because they are dehydrated. Well, a lack of water is one of the reasons for cramping, if not an absolute factor.
Hence, ensure full hydration when you are working out. Apart from helping boost metabolism, water also helps in structuring proteins and glycogen. And as you have read above, glycogen is the major constituent that helps gain muscle mass.
It takes the Intensity
Who has ever gained from standing still?
The same goes for your workout to build muscle mass. If you stick to 4 sets of 10 reps every single day, you won’t get the growth you desire.
To grow and gain, you need to increase the workout intensity. You need to be smart with your training and choose the right mix of load and volume. And remember that this process is gradual. So, be patient, and you will get there.
Reasons to Build Muscle Mass
The list of reasons to increase your muscle mass is non-exhaustive. However, we are going to talk about the major reasons that have a positive effect on our health.
Enhances the metabolic rate
You don’t need to sweat bucket to increase the basal metabolic rate. Maintaining the right amount of BMR is a mix of several factors. One of those factors is gaining muscles.
Research suggests that muscle mass burns up to 6 calories of fat against every pound of the body weight.
So, the muscle mass, The better the metabolic rate. Consequently, a higher metabolic rate also facilitates balanced muscle growth.
Fortification of Bones, Ligaments, and Tendons
Strong muscles mean you will have a balanced body mass. It strengthens the foundational aspects of your body. For instance, it helps in building strong bones, tendons, and reinforces the ligaments.
This reduces the vulnerability of getting injured.
People with more muscle mass have a higher resistance to injuries. They won’t have to suffer from bone fractures and sprains after a minor incident.
Lower Risk of Disease
Better exercise and exposure to high-intensity exercise strengthens different body parts. Studies have proved that men with better body mass were less vulnerable to developing cardiovascular disease.
Good health is all about resistance to harmful elements. We all breathe the same air, eat food sourced from varied sources, but they have similar chemical makeup. For instance, two people consuming the same food, yet one of them developed a disease while the other went scot-free.
Why is that?
And a good body mass is the key to develop that resistance.
As a woman, why do you need to ask a male in the house to open the pickle jar?
Aren’t you strong enough?
If not, then you need to start working out and train with sport exercises to get the right amount of muscle mass. Gaining strength, along with muscle mass, can be done in a number of ways.
Opt for a program to build muscle and gain that raw strength that will certainly help you with everyday chores and tasks.
How to Build Muscle Mass
We have gone through the what and why of building muscle mass. Let’s move on to “HOW.” What is the mantra to build muscle mass, and that too fast while staying at home?
What to Eat to Build Muscle?
Body muscle mass decreases with age naturally. There is an aggravated version of losing muscle mass, called Sarcopenia.
But, a good diet can help you combat this gradual loss of muscle mass with age. As we have read above, building muscle mass is not entirely dependent on eating proteins.
You have to consume a mixture of fats, proteins, and carbohydrates.
For Proteins, resort to Tuna, Whey Protein, Eggs, Cottage cheese, and skinless chicken. Further, foods like oatmeal provide a good amount of carbs to the body. For the third macronutrient prefer salmon, nuts, and leafy vegetables as they have healthy fats.
How much protein do I need to gain muscle?
It depends on your current lean body mass. You can find it out by using an online muscle mass calculator.
The ideal quantity of protein to build muscle mass is subject to your weight. For every pound of body weight, you need 0.6 to 0.9 grams of protein. This means that if you weigh 100 pounds, you need to consume 60 to 90 grams of protein every day.
Spread it out evenly throughout the day to ensure that you consume protein from a variety of foods.
Workout plans to build muscle
If you are new to working out start with basic exercises that can help strengthen your legs, hips, arms, back, and chest. You can do pull-ups, sit-ups, and push-ups. Going forward, work with resistance bands to further strengthen your muscles.
The best part is that you can also include some daily activities in the program to build muscle. Lifting groceries and stuff around your home or evening playing with the kids all help develop muscle mass.
“There is nothing that you can’t do if you set your mind to it.”
This reason this old adage is true is because it works. Create your own “why” and develop the mental muscle to build muscle. Keep in mind it will be taxing and take time. But, once you get started it will bear fruit and you will feel great.
Shoot for incremental improvements and track your progress. Your routine should be a mix of exercise, a healthy diet, and sufficient rest and recovery.