By Mitch Rice
Fitness freaks try many ways to build body muscle mass. However, quick results are not possible here. You need to be disciplined when it comes to training and diet. With sheer dedication, you can expect results after 4 to 6 weeks. Along with proper training, a balanced nutrition intake is also necessary in order to build muscles. Here, we have summarized some of the best tips to build body muscles.
Enough Protein Intake
In order to gain muscle efficiently and quickly, you need to increase your protein intake. A person should consume approx. 1.7-gram protein per Kg of your weight a day. For instance, if you weigh 67-kilograms, you need to consume around 113g of protein in a day. Protein is the main component that builds a block of our muscles. Thus, you need to eat foods that contain high protein. You can also try protein powders that are available in the market. You can use unflavored protein powder as many flavored powder manufacturers use artificial sweeteners.
Meet Your Calorie Needs
The results of building muscle work perfectly when you are taking enough calories. A human body has a certain need for calories in a day, and one should take enough calories. Calorie need is based on the basal metabolic rate and the performance metabolic rate. Here, the basal metabolic rate encompasses the calorie our body needs for basic functions such as breathing and daily activities, including sleeping, walking, and similar. No matter what you do, you will burn these calories.
On the other hand, performance metabolic rate includes the calories our body burns when we are engaged in some kind of physical or fitness activity. In order to build muscle, you have to engage in proper training. You need to intake 300-500 kcal more than your normal calorie required a day in such times. For instance, if your body needs 2000 kcal per day, you have to take 2300-2500 kcal.
Exercise with Weight
Proper weight training is very crucial when you want to gain muscles. You can get muscles with bodyweight training, but weight training is more effective for beginners. Weights can help you to adjust your training weight to your body and your individual muscle-building goals. Strong, large muscle groups such as legs, particularly, require a lot of strength and skills to be visibly trained with bodyweight training. On the other hand, weighted squats are an effective and relatively easy exercise to build your legs and glutes quickly.
Push Your Limits
No Gains without pain. You need to push your limit and engage in intense training to see effective results in short times. You will not see results if you do some bicep curls and pose against the mirror for a few minutes. It is important to find your personal challenge. However, it would help if you never crossed the limits. Do what is possible. For instance, if you can 1-12 reps three times, in the beginning, you need to increase it gradually to 15-2- reps three times. This is how you need to push your limits. You need to bring improvement in your performance over time. Progressive overload can be effective in your training.
Taking proper rest is very crucial in building muscle mass. There are more chances of injury when you do intense workouts or training. You have to give your body proper rest to recover. If you don’t feel pain and your muscles are not sore, your muscles will recover. On the rest day, your body goes through a supercompensation effect which is good for muscle building.
Thus, you need to take a break. If you continue to work without rest, you may disrupt this process, bringing you back where you started. So, give some time to your muscles to regenerate by taking a rest.