How to gain muscle mass in a healthy and lasting way, advice on workouts, repetitions, and nutrition.
The muscle mass is one of the obsessions of runners (but who does not train and it is not satisfied with their physical appearance). Many people wonder how to increase their muscle mass, especially at the beginning of their training course.
However, there are effective methods to achieve good and lasting results.
First of all, the objective must be clear. If you want to gain weight and grow your muscle mass, you need to take in more calories than you consume, if you want to have a more defined physique now, you must be careful to balance the categories that you take with nutrition and structure a strength-focused training program with progressive loads.
The false myths about muscle mass
- You have to eat a lot of protein: it’s not always true. Protein is very important in the nutrition of those who train but it is essential not to overdo it and always eat the right amount. Our body is able to absorb a maximum of 20 grams of calories per meal, eating too many despite workouts, you risk getting the opposite effect.
- Increase loads without criterion: especially if you are training recently, increasing the load of the lifted weights is almost an obsession for many. It is essential, however, to ensure that the load of your workouts increases gradually and balanced, avoiding stressing the body due to too much overload and producing excessive lactic acid, which will not make you train at maximum form.
- The results come immediately: the worst evaluation error that can be committed is to think that our body responds after the first workouts. To ensure that muscle mass increases in a healthy way and to finally see the results, it is important to train constantly for at least 3/4 months, taking the utmost care also of your nutrition.
To increase muscle mass in a healthy way
Here are some tips to effectively and sustainably increase muscle mass.
- Do alternate strength training with cardio, at least 2 or 3 times a week;
- Set up a training plan with progressive loads;
- Take care of your nutrition by making sure you balance the amount of protein correctly;
- Train consistently, especially in the beginning.