Losing weight, toning up or increasing muscle mass can be the goals of many people when exercising. For this last purpose, it is very important to have a physical training and nutrition plan that contributes to obtaining good results.
Before starting a process of increasing muscle mass, it is important to consult with medical professionals to receive the appropriate advice and have routines focused on this purpose.
Regarding food Know how to live mentions several foods that can be included in the diet to increase muscle mass:
- Wheat germ.
- Spinach.
- Sunflower seeds.
- Low fat dairy.
- Eggs.
- Red meat.
- Turkey and chicken.
- Vegetables.
- Tuna.
- Peanuts.
- Papa.
- Banana.
- Avocado.
- citrus.
Recommendations to increase muscle mass
Bodytech, medical-sports club, provides some tips to keep in mind during this process:
Training
Regarding physical exercise Bodytech points out that force must be applied for the muscle to become stronger. Experts recommend doing two muscle group workouts a week. He recommends some specific exercises for the work being done. “When it comes to increasing muscle mass, some exercises are more effective than others. Those that engage larger muscle groups like squats, deadlifts, shoulder presses are great options.”
Strategies
- Lift more and more weight, gradually.
- Vary the exercises.
- Increase the number of repetitions with the same weight.
- Decrease rest time between sets.
- Modify the intensity of the exercises.
Protein is very important for this process. In accordance with Bodytech Between 1.2 and 1.5 grams of protein per kilogram of weight should be consumed daily. It should be noted that they are not grams of food. An example for this is that a 100 gram chicken breast can have 25 grams of protein. “So if your weight is 70 kilos you should consume between 84 and 105 grams of protein every day.”
leave the eagerness
Sports world, specialized portal, points out that when exercising many people consider that by performing routines with a higher speed they might make more effort and get better results. The website explains why this is not the most appropriate, because “if you do the repetitions quickly, you have more chances of injuring yourself, especially in the phase of muscle contraction (when lifting a weight, for example). In addition, if you perform the exercise more slowly, the muscle gain you will achieve will be greater”, details the portal.
Constant training during the week
Discipline is one of the most important elements to meet the proposed objectives. Therefore, it is essential to train three to five days a week. Likewise, a prudent time should be allocated to rest. “Work each muscle group one to two times a week. This will allow that if, for example, you work the muscle group of the legs a couple of times, you will have at least five days to rest it and increase its volume progressively”, he points out. Sports world.
Exercises to increase muscle mass
Runtastic, website specialized in sports training, explains how to organize physical exercise to obtain good results:
- Carry out two or three strength training sessions a week, if you are a beginner.
Beginners:
- Do two or three strength training sessions a week.
- If the work is going to focus on a muscle group, you should wait at least 48 hours to train that same part of the body.
- Perform 2 or 3 sets per exercise.
Advanced
- You can train more than three times a week.
- Rest at least one or two days a week, following doing an intense workout.
- Perform 3 to 5 beings per exercise.