The best way to increase muscle mass faster is to do exercises like weight training and ingest a greater amount of protein-rich foods.
Eating right the right foods, resting and sleeping are also very important tips for those who want to increase muscle mass because it is during sleep that the new muscle cells are produced.
Muscle Building Exercises
The best exercises to gain more muscle are those of endurance such as weight lifting, bodybuilding, or martial fights, for example. They should be performed about 4 to 5 times a week, with progressive increase in strength and intensity.
Bodybuilding and Jiujitsu are good exercises that lead to increased muscle mass quickly. These exercises and proper nutrition guarantee the formation of more muscle fibers, which give a hard muscle and increase its size, which, in addition to other benefits, improves the body contour.
The least-gaining exercises are aerobics, such as swimming and water aerobics.These are more suitable for weight loss and not for gaining muscle mass. A good physical trainer should be able to indicate which exercises are best for each case.
Muscle Building Supplements
To gain more muscle quickly, one can still invest in the use of protein-based supplements like BBCAA and Whey Protein, for example. But it is very important to take these supplements with the knowledge of the doctor or nutritionist because overkill can impair the functioning of the kidneys.
What to Eat to Boost Muscles
Those who want to gain more muscle should eat a good amount of protein daily because they are like the bricks that make up the muscles. Some examples of these foods are meats, eggs and cheese.
It is recommended to ingest about 2g of protein for every pound of body weight. For example, if the individual weighs 70 kg, he should eat about 100 g of protein daily to increase his muscle mass, either in food or with the use of supplements.
Check out tips from nutritionist Tatiana Zanin to learn what to eat before, during and after your workouts to boost your muscles:
Why do some people take too long to gain muscle?
Some individuals find it easier to gain muscle mass than others. This is due to the individual’s biotype, which is the type of body that it has, which varies from one race to another.
For example, some are very thin and the bony ends are easily seen, others are stronger even without exercise, while others are fatter, having less muscle and more fat accumulated. Thus, those who are naturally stronger are more likely to gain muscle mass than those who are naturally very lean.
Despite these differences, everyone can gain more muscle. To do this, just do the right exercises and a protein-rich diet.
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