Gain Muscle
5 Healthy Ways To Gain Muscle Weight
Weight Control While Building Muscle Mass. Gaining muscle mass is important when you are trying to lose weight. If you build muscle mass, then your body starts to burn calories and fats. This is a great way to boost your body metabolism. Cardio exercises alone can’t help you lose weight. You need to build muscle so that your BMR or basal metabolic rate increases. This is the surest way of ensuring weight control.
5 ways to gain muscle mass
There are different ways in which you can gain muscle mass. You can try out any of these ways to add muscles so your weight loss is more effective.
1) Add Protein to Each Meal
Every meal that you consume should have protein in it. Protein helps you build your muscle mass and also maintain it. When you eat protein, your body’s metabolic rate increases to consume it. This is why you must consume sufficient proteins. You need 1 gram of protein for every 454 g of body weight. So, if you weigh 91 kg, you need around 200 gram of protein a day.
Include beef, pork, lamb, chicken, tuna, egg yolk, lentils, tofu, dairy products, and nuts in your diet. Adding whey or protein powder is a great way to get sufficient proteins.
2) Practice Weight Training
Weight training is very important to help you gain muscle mass. You can join a gym and ask the trainer to add a weight training routine to your exercise. You can even practice your regular exercises at home using dumbbells.
Push-ups, Chest press, Pull-ups, Rows, Curls, and Squats are simple weight training exercises you can do. You can also start using weight lifting as a part of your exercise routine. This is the best way to gain muscle mass.
3) Eat Carbs, Only After a Workout
A good way of gaining muscle mass is by eating carbs only after a workout. Carbs like rice, bread, potatoes, oats, etc. can be consumed only after you finish a strenuous workout. Make sure you avoid white carbs and consume only whole grains.
Eat more of fruits and vegetables in all your meals since they have fewer carbs and are nutritious.
4) Eat More Numbers of Small Meals
If you want to boost your muscle mass, then avoid eating three full meals. Instead, eat more number of small meals in a day. Ideally you must eat every three hours. This will ensure your hunger cravings are reduced. This will prevent you from indulging in unhealthy snacks.
Eating smaller meals helps you reduce your calorie intake. When you ensure your meals are balanced, you boost your body metabolism.
5) Drink Plenty of Water
When you do weight training or other such strenuous exercise, you will sweat a lot. Your body will quickly get dehydrated. This can affect muscle recovery and prevent you for gaining muscle mass.
This is why you need to drink sufficient water. You ideally need to drink around 16 cups of water (2.25 liters) per day. This will help you remain hydrated and also prevent you from overeating.
