Increase In Muscle Mass – 5 Habits

Having natural muscle mass is one of the main goals of people who want to have a strong and slim figure. Muscle mass has to do with the volume of muscle tissue. In other words, lean muscle building helps you achieve greater strength and physical endurance. However, getting it is not so easy, it requires constant effort, both in terms of diet and exercise.

It’s also just as important to understand that muscle mass is a long-term project. Results may vary depending on your lifestyle. Knowing that so many people are working to achieve this goal, we want to share 5 habits that will help you naturally gain healthy  muscle mass .

Gaining muscle mass naturally with these tricks

1. Daily exercises to gain muscle mass

If your primary goal is to gain muscle mass, remember that the only way to gain muscle mass is through daily workouts that consist of multiple high-intensity exercises.

These types of exercises create microtraumas in the muscle fibers. Eventually, as the tears heal, the muscles get bigger and stronger.

Of course, for this process to go smoothly – you need to remember about a balanced diet rich in protein, which supports exercise.

Suggestions

• First off, start with cardio exercise, it will burn the most body fat.
• Remember that building muscle naturally takes time and comes in stages. For this reason, you should focus on fat loss first.
• Once this is achieved, engage in strengthening exercises that engage all muscle groups.
• The final stage is to gradually increase the load during the exercises performed. Remember to approach it carefully, as too much weight will lead to injuries.

2. Eat 5 or 6 meals a day

The frequency of meals increases the metabolism . This helps to reduce the risk of storing the absorbed fat.

The main advantage of frequent meals is the fact that your energy level remains the same, which allows you to exercise better.

Suggestions

• Instead of eating 3 large meals a day, create a plan of 5-6 meals a day.
• Make sure your eating plan includes only healthy foods. Pay attention to the amount of calories and fat consumed. Sharing meals won’t help if you’re still eating unhealthy.

3. Increase your protein and carbohydrate intake

Wholesome proteins and carbohydrates play an important role in strengthening and increasing muscle mass.

These essential nutrients give your body energy and, if not enough, are fundamental to repairing your muscles during and after exercise.

Suggestions

Consume foods that are a source of healthy protein:

• Beans
• Vegetables
• Grains and nuts
• Seafood
• Lean fish
• White meat
• Eggs

Don’t forget to choose healthy carbohydrates:

• Oatmeal
• Rice
• Wholemeal bread and pasta
• Potatoes
• Beans
• Quinoa

4. Increase your water consumption

This essential fluid helps synthesize the other key ingredients we consume. In addition, it helps to transport oxygen to the muscles so that they can work smoothly.

Dehydration of the body leads to loss of muscle mass as well as fatigue and body limitations.

Suggestions

• Make sure you drink at least 6-8 glasses of water a day.
• Increase your water consumption during and after training.

5. Get a good night’s sleep

Although it may seem like a good night’s sleep has nothing to do with it, a good night’s sleep is one of the most important things you can do to ensure healthy muscle gain. 

As you sleep, your muscles repair themselves and produce a protein synthesis that helps release growth hormone.

For this reason, it is very important to devote 7-8 hours of uninterrupted sleep so that nothing hinders muscle development.

Suggestions

• Avoid using electronic appliances and other distracting equipment before going to bed.
• Make sure your room is the right environment for a good night’s sleep.
• If you are having trouble falling asleep, try a soothing tea, and if that doesn’t help, have an aromatherapy session.

Remember to get the best results, it is important that all the changes we wrote about are long-lasting. 

Your lifestyle should change completely, and you should also avoid unhealthy eating and unhealthy practices that can negatively affect proper muscle building.