The quickest way to look better is to put on more muscle. More muscle makes you look bigger, leaner, stronger, and healthier. More muscle mass also helps you burn more fat 24/7, increasing your overall energy output.
Unfortunately, many folks are making the mistake of depriving themselves of muscle gains to get super lean without even knowing it. This article will give you the workout and nutrition tips you need to help you maximize your muscle-building potential and maintain a lean figure in the process. Everything will be covered that you need to know, including must-have exercises for your gym routine, the benefits of high-quality dietary supplements which can be found at Bioptimizers.com, and the importance of rest days.
But first, regardless of where you are in your fitness journey, you definitely want to be putting on muscle.
Why Would I Want More Muscle Mass?
The benefits of more muscle mass are numerous. Once you start building muscle, you’ll notice an increased ability to do the things you love over time, thanks to being stronger and more able-bodied. This is because muscle is what gives you strength. It’s also a positive cycle, as the more muscle mass you have, the more force your muscles can produce for an even better workout.
More muscle also helps to increase your metabolism. This means that you’ll burn more calories around the clock, including when at rest. Yes, that’s right. Your body will burn more calories even while you sleep! Finally, having more muscle will make it easier to maintain a leaner physique, vital for overall health and wellness. For example, more muscle mass means a lower risk of developing high blood pressure, type 2 diabetes, heart disease and stroke. Plus, you’ll look better. What’s not to love?
Do More Muscles Mean More Bulk?
Some folks are afraid of building more muscle because they don’t want to appear bulky or “built.” In reality, there’s a limit to how much muscle you can add. No matter your genetic potential, it’s very difficult to accidentally achieve anything like the enormous muscles associated with professional bodybuilders, especially women. The average health-conscious individual won’t see that happening unless it’s their aim.
When combined with the proper nutrition and supplementation plan, you can build muscles that show or don’t. A lot of it will come down to how you decide to dress and how much of your body you show off. Keep in mind that the more muscular someone is, the leaner they tend to be. If you’re lifting weights and eating right, gaining muscle mass doesn’t mean you’ll automatically appear bulky.
Workout and Nutrition Tips
Won over, you’re now keen to put on more muscle. Fantastic! You’ve made the right decision. Here are the top tips to help you on your journey.
1) Work Large Muscle Groups
The first way to ensure that you’re maximizing the amount of muscle mass you gain is by working large muscle groups with multi-joint or compound exercises. This means doing exercises that work multiple muscles at a time. Some of the most popular that you should include in your weekly workouts are:
- Squats
- Bench Press
- Dips
- Deadlift
- Shoulder Press
- Pull-ups
2) Eat Enough Protein
It’s a fact that the best way to build muscle is by consuming more protein. But why? After you work out, your body repairs muscle fibers by joining them to form new muscle protein strands. However, it needs to get the building blocks for this process from somewhere, turning to dietary protein.
For your muscles to grow, you need to consume enough protein — typically, around one gram of it per pound of body weight each day. That may sound like a lot, but with the right diet plan and high-quality supplements, you’ll be able to reach your goals in no time.
3) Train Heavy, Safely and Efficiently
The next tip that’s important to follow to put on more muscle is to train heavy, safely, and efficiently. Training heavy entails using enough weight when you’re lifting so that your last rep of each set leaves absolutely no room for improvement. Training in this manner ensures that your muscles are growing in size and strength.
Be sure to train safely with good form at all times when lifting weights. The last thing you want is an injury because you’re not using the proper technique. That’s not efficient at all if you’re looking to make serious gains in the gym and your fitness journey.
4) Eat More
Be sure you include phytonutrient-rich vegetables and unrefined carbs in your diet, along with that extra protein. And be sure you’re eating enough of them! People fall into a colossal trap, especially when trying to cut weight, by eating too little or eliminating entire food groups. While this eating style can help achieve short-term goals like dropping some initial weight, it may not be sustainable over the long term. It also won’t do you any favors regarding building muscle. So, instead, balance your diet with healthy choices and include all the food groups.
5) Don’t Overtrain
It’s important not to overtrain. But what does overtraining actually mean? Training too much triggers a release of cortisol or stress hormones which can impair muscle growth or even break down muscles. That’s why it’s crucial to ensure you’re resting your body as much as you work it because it’s during that rest period that your body has the chance to repair and build new muscles.
This doesn’t mean doing zilch. You can engage in active recovery on your rest days. Going for walks, swimming, and doing some light yoga or stretching will help your muscles recover without overworking them.
6) Avoid Certain Foods
Last, it’s essential to avoid foods that are inflammatory for your body. Some of the most common foods people eat that cause them issues include dairy, sugar, and grains. These foods can cause indigestion, bloating, inflammation in tissues, and even weight gain. This won’t be true for everyone, but a surprising number of people have a food intolerance and don’t even know it.
Sometimes, this isn’t permanent and results from an unhealthy gut microbiome and aggravated intestinal tract. In these cases, you will benefit from adding digestive health supplements to your routine. You can also try cutting out and re-introducing any suspect foods or ingredients. Then you can see what your body says. If you feel better when you’re off of them, then it’s best to eliminate them from your diet entirely.
By switching out these foods for more anti-inflammatory options like vegetables, healthy fats, and alternative protein, you will reduce the inflammation in your body, which will help with fat loss and muscle growth.
If you’re worried about what you’ll do for protein shakes, reach for a top-quality plant-based meal replacement supplement instead. These are formulated to optimize your protein intake without using any animal products like whey and will help you achieve your fitness goals while still being delicious and easy to drink.
Keep Calm and Build Muscle
Rome wasn’t built in a day, and your new, more muscular body won’t be either. If you’re looking to get in fantastic shape and put on more muscle, you need to take a long-term approach. You can’t expect to put on muscle overnight or in a few weeks. You need to have patience and develop training and nutrition habits.
So be sure to show up regularly in the gym, train with intensity, have a protein-rich meal plan, get quality sleep, allow enough rest and eat more. If you do all this, your body will respond by giving you that more muscular physique you’re looking for.
