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Fitness & Wellness

Rules To Build Muscle Mass

By March 25, 2019May 14th, 2019No Comments

Clients in Sterling who want to build muscle mass, often come to me with questions about taking steroidal types of supplements. Not only are they illegal, they’re extremely dangerous. There are healthier and better ways to build muscle tissue naturally that aren’t just safe, but also boost your overall health. It all starts with healthy eating and the right type of workout.

A carefully planned diet for building muscle mass is the foundation.

What you eat makes a huge difference in whether you’ll be successful or fail. You need high quality protein in your diet, as well as healthy fat and carbs. If you expect to have the building blocks for muscle, protein is a must. To have the energy to work to your top potential, you need energy and that comes from carbs. Just make sure you eat the carbs earlier in the day, not late at night when they can be stored as fat. Besides its many other functions, healthy fat helps you recover faster from a workout. We’ll work with you to get the best nutritional program for building muscle tissue.

What you do in the gym makes a big difference.

You won’t get great results training seven days a week, for several hours a day. In fact, working that hard is counterproductive. It doesn’t give your body a chance to heal and healing is what builds muscle tissue. Exercise causes micro tears in muscles, then the muscles rebuild even stronger and larger. If you overtrain and don’t give your muscles a rest to heal, it can cause injuries or tear down muscle tissue. Focus on strength training no more than four days a week—three is best—and keep those workouts under 75 minutes at the maximum.

The right types of exercise can be more efficient and help you reach your goal faster.

Whatever you do, don’t focus on cardio. It burns calories from both fat and lean muscle tissue. Strength building exercises, particularly compound exercises like squats, deadlifts or lunges, workout more muscle groups, improving efficiency. Strength training HIIT—high intensity interval training—workouts that alternate in intensity, burn calories and build muscles fast.

  • No matter how hard you workout to get a six-pack, if you have a layer of fat covering them, nobody will know. Strength-building workouts not only build muscle tissue, they burn fat tissue, too.
  • You need to constantly make your workout harder, either by increasing the number of repetitions or increasing the amount of weight you lift. If you don’t challenge yourself, you won’t see the improvement you want.
  • Building muscle requires more calories than you normally eat. If you’re having problems consuming enough calories, consider healthy smoothies with protein powder in it.
  • Get plenty of sleep. Your body needs sleep to heal the micro tears in the muscle and recover from your workout.

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