The guide to gaining muscle mass
If you read carefully and actually apply these four pillars in your life, you will surely learn how to gain muscle mass and completely change your body in as little as 12 weeks.
Therefore, we have an invitation: read carefully, following the tips in this post step by step, and then come back here to leave your questions and comments.
Remember that the changes are cumulative: each little game piece you adjust will generate results that stack on top of each other, like a geometric progression for your mass gain.
Let’s start, then, with the pillar that is responsible for practically 80% of your results on how to gain muscle mass. We are talking about…
Food: how to gain muscle with food
Food is the most important aspect to generate muscle mass gain results from weight training, even more than the training itself.
To make the body build muscle, you need to eat the right nutrients, at the right time, in the right proportions, and in the right amounts.
Put like that, it sounds more complicated than it really is, but if we look at it in detail, it’s actually quite simple. In practice, a diet to gain muscle mass is composed of four nutrients:
The secret to knowing how to gain muscle mass without gaining fat is in the control of carbohydrates.
Carbohydrates are the simplest source of energy for the body to obtain and it is also an easy nutrient to obtain, since it is present in most of the foods that modern civilization consumes.
The correct consumption of carbohydrates is one of the secrets of efficient bodybuilding. If you consume too many carbohydrates, it will generate a spike in energy that your body will not use. And how does the body accumulate excess unused energy?
The person who thought body fat is right answers.
The more carbs you consume, the more likely you are to accumulate fat in body parts like belly, hips, face, thighs, etc.
Ideally, you consume a small amount of carbohydrates and, when you do, prefer low glycemic index carbohydrates from real food, such as sweet potatoes, yams, cassava, etc.
High glycemic carbohydrates (bread, pasta, grains, sweets, honey, etc.) generate insulin spikes in the body that can be turned into fat.
Fats, contrary to what many people think, should not be banned from the diet of those who practice bodybuilding. More recent studies increasingly prove that what generates the accumulation of fat in the body is not excessive consumption of fat, but carbohydrates.
Only trans fats, present in margarine, vegetable oils, cookies and many processed foods, should be avoided.
The so-called good fats should be consumed daily, as they avoid slowing down metabolism and, consequently, slowing down muscle growth.
It’s as if your body thinks: “Oops! Fat is coming in all the time, so there’s no need for me to be stocking up on body fat here!”
These good fats are found in foods like olive oil, coconut oil, salmon, sardines, eggs, meats, nuts and chestnuts.
Want to know a simple way to gain muscle mass? Bet on meat and eggs.
Micronutrients and fiber
Vitamins, minerals, iron, zinc etc. are essential for maintaining good health. A lot of people pay attention only to protein, carbs and fat and forget about micronutrients.
The best sources are vegetables, so be sure to keep a few fruits in your diet and, in at least two of the meals, add vegetables.
Broccoli, asparagus, spinach, kale, cauliflower, turnips, radishes and other cruciferous vegetables are some of the most recommended.
How often should we eat?
The correct frequency of the diet is another essential point.
A bodybuilding myth is that you should eat every 3 hours, at least six times a day.
Although this is an efficient strategy to achieve a large consumption of food throughout the day, it is not mandatory for those who want to know how to gain muscle mass.
What you need is to achieve the required amount of nutrients each day. Whether you do it with one or six meals doesn’t matter so much, especially if you’re eating the right foods.
More recent research even advocates the benefits of so-called intermittent fasting, that is, the tactic of eating just one big meal a day and spending the rest of the time without eating.
Again: this is not necessary for you to know how to gain muscle mass. Just get your required amount of nutrients each day from good food sources.
If you can’t eat large amounts at once, then the strategy of dividing foods into six or more meals is a good idea.