Many times we see ourselves in front of the mirror and realize that we have less weight, and we really do not feel comfortable. Then we think that eating all the fat and carbohydrates we get through will increase muscle mass effectively … ERROR.
You could win rolls, diseases and obesity if you do not follow the correct procedure to gain muscle. Next we will give you the tips and information you need to gain muscle and not fat.
10 Ways to increase muscle mass effectively
Do not resort to junk food
Remember, you want to gain muscle not fat. On the contrary, focus on eating healthy many times poor diet, lack of protein and vitamins can be the cause of excessive weight loss.
Go to the doctor
… and get blood tests. Remember that, more important than our physical appearance, is our health. So, discard all the chances that some bacteria or parasite is affecting your digestive system and the correct adsorption of food.
Look for a good workout routine or a trainer and go to the gym with a lot of discipline. I remember wanting to gain muscle mass for a while, I enrolled in a gym but without a good approach, without realizing the weeks I was thinner. When I checked with a trainer he told me that he was doing more cardiovascular exercise than weights. So, do not be afraid to lift weights, it is what will really help you to increase muscle mass effectively. It evolves with the weight that is to say that every 15 days increases it or at least every month.
Consume Protein to increase muscle mass effectively
Do not be afraid of protein. When you train heavy internally there is an over stimulation and tearing of the muscle at the end of training if there is no protein that the muscle can absorb, the muscle will remain the same size it was in. So, when you finish your workout, without letting your time run, take a glass of good protein preferably with oats and fruits.
Perform series of compound exercises. Some people believe that they can only increase muscle in the legs but do not work their glutes. Or they want to raise arms but do not work their backs. This is another mistake.
Feed yourself with healthy fiber and fats, by which I mean you include fiber in your daily intake away from the fiber-free carbohydrates. And it consumes natural fats like for example, avocado, almonds, walnuts, etc.
Do not exercise for more than 10 minutes. Cardiovascular exercise does not allow hypertrophy to be generated which will not favor weight gain. Remember that walking from your home to the gym is already a cardiovascular exercise you’re doing.
Review posts of Cardio
Do not exercise for more than 10 minutes. Cardiovascular exercise does not allow hypertrophy to be generated which will not favor weight gain. Remember that walking from your home to the gym is already a cardiovascular exercise you are doing.
The calorie level
Consume more calories than you burn, try to have snacks during the day that allow you to recover the calories lost in excess, especially if your work routine is heavy. Snacks can be accompanied by chocolate, nuts, yogurts, cereals, etc.
Take control of the calories you eat so you do not have a calorie surplus. And then it will turn into fat. You Make sure you have burned all the excess in your body before making a plan to gain muscle mass.
Lose All Fat Before You Try to Gain Muscle Mass
Many times the fat is covering the muscle and we do not need to gain muscle mass, but to lose the fat that is blocking the muscle. That’s because I recommend that unless you are sure of your body fat%, go to a specialist to help you determine this, and if at least half of the first week you focus on doing cardiovascular exercise in the gym, to lose the grease.
Look for good advice, and lose the surplus fat first. When you feel fit and your body fat% is ideal, you really want to increase muscle mass. If you do full cardiovascular and at the same time you lift weights, you are not gaining muscle mass. You protect the muscle from being clogged by fat and do not lose toning. Increase muscle mass effectively is an achievable goal!