Doctors Reveal 3 Ways to Build Muscle Without Harming Your Health
Bulking up can be frustrating, but it’s actually not that hard if you know what to do. You just need to make sure you’re gaining muscle in a healthy way, not to mention what works for you. We’ve got some tips that can help you stay strong that come straight from the doctors.
We’re always on your side when it comes to your health, so we’ve broken this tip down into simple pieces, just for you.
How to gain muscle mass
When trying to gain muscle, start in the kitchen. What and how much you eat can help make or break the difference when you’re trying to bulk up:
The word “diet” may make you think you need to cut back on your food intake to get in shape, but as you gain muscle, you may need to increase your intake. If you normally eat around 2,000 calories a day, try adding around 500. Plus, muscle growth will help boost your metabolism, which will require you to eat more.
That being said, you should consume protein to support muscle gain, around 2-4 grams per kilogram of your own body weight. Try protein-rich foods like eggs, lentils, oatmeal, or Greek yogurt. Alternatively, you can also try protein drinks.
Instead of eating 2-3 full meals a day, try eating smaller meals 5-6 times a day, especially pre-workout meals.
Eat unsaturated fats, such as those found in avocados, almonds, cashews, or peanuts, as they help distribute vitamins throughout the body. Limit saturated fats, such as fatty cuts of meat or high-fat dairy products.
Ask your doctor about vitamin and mineral supplements that can also help with your diet.
Exercise is important, but you need to make sure you focus on both general exercises and those that focus on working the muscles.
Start with basic exercises and warm-ups, such as sprinting or lifting small weights. This not only prepares your body, but also puts you in the right frame of mind for exercise.
As the word “general” suggests, be sure to do exercises that work your entire body, which can include pull-ups, push-ups, rowing, and weight lifting.
Limit cardiovascular exercises like running, swimming, jogging, skipping, and jumping rope, as these are used more for burning fat than building muscle. Take your time. Anything worth taking the time for.
Specific Muscle Conditioning
As mentioned, you should perform exercises that target specific muscle areas:
Break up your daily exercise routine into different exercises, making sure to focus on specific muscle regions per day or per week. By the end, by the end of the week or even the day, you will have paid attention to all of your muscles, just at different times. If you’ve worked your upper body, be sure to work your lower body right after. In other words, don’t forget about “leg day”.
Learn which exercises help which muscles. Chest exercises, such as the bench press, can help develop pectorals. Work your triceps with arm exercises like dips and dumbbell stretches. Do squats to work your quadriceps.
Don’t get into the routine. Once you’ve mastered an exercise, gradually increase the weight or work you do to see an improvement. Keep a schedule when the time comes. If you normally exercise for 10 minutes, always keep it around 10 minutes.
Understand that genetics can make or break you when it comes to building muscle. Because of this, you may need to try different exercises and even diets to see what works for you. Likewise, don’t let other people who are more successful with your exercise plan bully you.
Rest is also important. You need 7-8 hours of sleep a day to help you repair and rebuild your muscles.
It’s entirely possible to overtrain, especially when it comes to muscle growth. Overtraining can prevent muscles from getting the nutrition they need from oxygen. If you’re experiencing insomnia, depression, chronic pain, chronic fatigue, loss of strength, or lack of appetite, it’s time to take a break.
What other tips do you have when it comes to gaining muscle? Let us know!