If you are looking to add muscle and gain mass, here are four lessons that will help you accomplish your goal and avoid potential setbacks.
Eat More Calories Than You Burn
When you are struggling to add mass, you need to eat more than usual. Since everyone’s body type is different, there is no set amount or rule on how much you need to eat. Base your food intake on the body you currently have. If gaining size is the objective, eat according to the amount of food it would take to fuel the body and size you are working towards. The goal is to eat more calories, which can mean you eat more meals in a day or eat fewer meals with a greater caloric value.
Incorporate Nutrient-Dense Whole Foods
Although the goal is to eat more than usual, make sure you aren't eating the wrong types of foods. Your first instinct may be to go for the most calorically dense foods and tastiest foods like donuts and pizza, and although they may help you gain a few pounds, it won't be the kind that you like.
Yes, the goal is mass, but less fat and more muscle is the objective. In order to accomplish this, find calorie dense foods with nutritional value like potatoes, greens, and steak. Remember calories from a bad food source will help you grow..just in all the wrong ways.
Lifting heavier plays a vital role in your ability to gain mass because it forces you to get stronger. As you increase your strength, you can complete more reps and increase your capacity to work harder for longer. It seems easy, right? Not so fast. You should ease into this approach. Rather than risking an injury, ensure your body is prepared to work but completing a warm-up and a few warm-up sets of the exercises you will be doing.
The More Sleep The Better
Sleep is everything. Why? Sleep helps your body build muscle and lack of sleep impedes muscle growth. While you sleep, your levels of growth hormone increase. Growth hormones play a very crucial role in muscle recovery and growth. When you do not get enough sleep, the body produces higher levels of the stress hormone cortisol. Increased cortisol levels make it harder for your gain weight and muscle. If you are truly committed to gaining weight and getting strong, you should prioritize sleep just as much as your workouts and your diet.