Lifting weights and building muscle continues to be a growing trend in the fitness world. As a company that supports growth of all kinds, we thought it would be fun to share with you 6 tips to help build muscle mass!
Believe it or not – we grow when we sleep – not when we train. Failing to get enough sleep can seriously impede growth, recovery, mental sharpness, energy levels, and hormone levels. Make sure to get the recommended 8 hours of sleep a day and include a nap if needed.
If you want to gain muscle, you have to increase your caloric intake. That involves eating more than you even think you should at times. The key is eating enough of the right foods (healthy carbs, fats, and proteins). When you’re eating the right foods and being physically active, the only worry about calories you should have is if you’re absorbing enough.
Consider eating 6 meals a day or 3 meals and 3 snacks. When we eat, we refuel the muscles and keep our metabolism in a state of burning food. For this reason, it’s recommended to eat every 2-3 hours.
Make meals (or snacks) that offer a healthy portion of proteins, carbohydrates, and fats.
A great snack will always be fruit. The antioxidants in them will also help you to naturally recover.
Overtime, you will train your metabolism to properly process all this food. Start with what you can eat and and then gradually add calories every week or two as you continue to train.
Oatmeal, rice, and potatoes are a great staple.
3. Stay Hydrated
You’ll see a lot of athletes drinking sports drinks such as Gatorade or Vitamin Water because of the electrolytes, but when you look at the nutrition label, it can be scary. The second ingredient is often sugar – carrying more than 30 grams of sugar in 1 serving! That’s more artificial sugar than should be consumed in an entire day let alone in one drink. Not to mention the artificial flavors and colors, plus all the preservatives. Many companies will use pretty colored drinks and various marketing ploys to attract people to their product even though they can be harmful to our health and well-being.
A better option?
Coconut water. Coconut water will provide you all the electrolytes you need without the unnecessary added sugar and chemicals. Try to buy it in its whole form still within the coconut or be sure to still check the ingredient label as some companies even in the coconut water realm will add sugar.
If this doesn’t appeal to you, stick to water. Our bodies are 75% water and when we work out, we excrete some of this and need to refill our bodies properly throughout the day.
Some say you should add salt to your water which also makes sense if you think about the fact that we sweat salt out when working out. Mixing it in with our water replenishes our bodies of the sodium we lost. May sound gross, but can actually be highly effective.
Some people may think that lifting weights should be the first tip, however the true growth of muscle mass occurs in the recovery phase of eating and sleeping as we discussed. At the gym you are actually breaking down muscle tissue, so what you do after is what matters most.
As a beginner, you can participate in any weight lifting routine and you will see success by also focusing on your recovery. Lifting weights a few times a week for about an hour is all you really need to start putting on muscle. If you’re completely new, consider getting a personal trainer, an experienced work-out pal, or go to classes at your local gym to help kickstart your journey.
When working out, make sure to be aware of the mind to muscle connection as you squeeze. If you seem out of touch with it at first don’t worry, this will grow with you as you stay consistent.
5. Mass Discs
Our Mass Discs have been demonstrated to increase muscle mass in men and women! This is a great natural alternative to help you:
- Build muscle mass
- Restore muscle tone
- Increase natural testosterone
- Maintain strength to stay on top of your game
- Reduce your chances of injury
You don’t need a myriad of supplements when you can have this as an all-in-one with no side effects or harmful chemicals.
Also keep in mind that it comes with a 30-Day Money Back Guarentee! We’ve seen the results of our products and believe fully in their potential – and yours!
6. Set Goals
This is the best way to create a clear vision of what you’re working towards. Once you have recorded your goals, you can create a system to help you stay consistent.
Journal your workouts, how much you ate in a day (and what you ate), your water intake, sleeping patterns, and weigh in every week.
Give yourself about 3 weeks of consistent exercise and recovery to start seeing results. Although you can see changes sooner, it can all depend upon where you are starting from.
Remember that working out and eating right is not only about looking good, but more importantly about feeling good. Exercise and healthy eating are great ways to keep your body moving as it is designed to which will help with mental health as well.
Wishing you all the best along your health journey! Let us know if you have any questions.