The 5 Habits To Adopt To Gain Muscle Mass Naturally

Building muscle mass is one of the main goals of people who want to have a strong and toned figure.

If you want to gain muscle mass, rest between workouts is as important as the workout itself, as the muscle must be given time to grow.

This is the volume of body tissue that corresponds to muscle.  That is, the lean mass which helps to have more strength and physical resistance.

Building muscle mass is no easy task. Because it  requires continuous and numerous efforts, both in terms of food and physical activity.

Additionally, it is important to understand that this is a long term project.  And the results may therefore vary depending on one’s lifestyle.

We know that many of you are trying to gain muscle mass. So we want to share with you 5 habits that can help you achieve this in a natural and safe way.

1. Adopt a daily workout routine

If your main goal is to gain muscle mass, you should know that the only way to do this is by adopting a daily training plan that includes very demanding exercises.

This type of activity helps to cause micro-cracks in the muscle fibers. Then, they are repaired by the body in order to make the muscles bigger and stronger.

It is obvious that for this process to occur in the right way, it is also necessary to also have a balanced diet, rich in high quality nutrients.

Suggestions

• As a first step, adopt a cardiovascular exercise routine that allows you to lose as much fat as possible.
• Remember that building muscle is done in stages and that is why you need to reduce your body fat first.
• After you get there, develop a strength training that allows you to work every muscle group in your body.
• On the other hand, gradually increase the weight, as exerting too much effort can cause injury.

2. Eat between 5 and 6 dishes of healthy food

Splitting your diet into 5 or 6 daily servings is one of the habits that in a way helps you maintain muscle mass.

This is because the frequency of the diet improves the activity of the metabolism while decreasing the likelihood of the body storing more fat.

The fact make several meals a day will keep an energetic body and this is fundamental to improve physical performance.

Suggestions

• Instead of having 3 large meals a day, develop a diet with more moderate portions to achieve 5 to 6 meals a day.
• Make sure you eat healthy foods that are low in calories and fat, as you don’t need to moderate portions if the food is of poor quality.

3. Increase your intake of protein and carbohydrates

Good quality protein and carbohydrates also play an important role in strengthening and increasing lean body mass.

These essential nutrients fill the body with energy in addition to being fundamental in the proper process of muscle repair.

Suggestions

Eat healthy protein sources such as:

• Legumes
• Vegetables
• Seeds and dried fruits
• Lean fish
• White meats
• Sea food
• Eggs

Remember to also choose good carbohydrates such as:

• Oats
• Rice
• Wholemeal bread and pasta
• Potatoes
• Flageolet beans
• Quinoa

4. Increase your water intake

Water is one of the body’s most important components. This is why it is necessary to consume it in good quantities in order to keep its fibers and muscle tissues in perfect condition.

This vital fluid participates in the synthesis of other essential nutrients while helping to transport oxygen to the muscles so that they work without difficulty.

A dehydrated body can lose fat mass and develop fatigue and reduce its physical possibilities.

Suggestions

• Make sure you drink between 6 and 8 glasses of water per day.
• Increase your water intake during and after physical training.

5. Sleep well

Even though we feel like it has nothing to do with good quality sleep is one of the most important pillars for building muscle mass.

During the period of rest the muscles repair themselves and protein synthesis occurs which helps to secrete growth hormones.

This is why it is essential to sleep between 7 and 8 hours every day without interruptions, so as not to suffer from interference, in order to gain muscle.

Suggestions

• Avoid prolonged use of electronic devices or other distractions before falling asleep.
• Make sure you have a comfortable room and a good environment.
• If you have trouble sleeping, don’t hesitate to drink relaxing infusions or enjoy an aromatherapy session.

Remember that in order to achieve good results, it is essential to be regular in practicing all of the habits mentioned above.

We need to completely change our lifestyle, avoiding harmful foods and practices that affect muscle health as much as possible.