Since muscle weighs more than fat, you can expect to gain some weight when you begin workout plans for gaining muscle mass. At the same time, trainers at Bodybuilding.com say that in order to gain muscle, you must increase your caloric intake. The key is to maintain a muscle building program coupled with aerobic training to keep the fat gain to a minimum while you bulk up.
Lifting
To gain muscle, you must push yourself past your comfort level. The best exercises for building muscles are compound weight workouts that target specific muscle groups. Some common examples of compound exercises that require little or no equipment include using an ab roller, doing floor air bike reps and stand-up arm circles. Bench presses and free weights are the most important tools needed for a muscle mass exercise regimen.
Eating
Carbohydrates are the fuel that can help to build muscles. Trainers at Bodybuilding.com say that carbs are the fuel that muscles need to expand. At the same time, carbohydrates eaten at the wrong time and in excess will serve to add on more pounds. Trainers recommend fueling up on carbohydrate-rich meals before and immediately after weight-lifting workouts. Fat consumption is another important area often overlooked by bodybuilders looking to gain mass. The fatty acids found in fish have proven to be effective nutrients for bodybuilders trying to gain mass, as well as improving other body functions like insulin production and increased energy levels. While protein is an important ingredient in muscle building, too much protein can have a negative effect. Limit daily protein intake to one gram per pound of body weight.
Exercising
While cardiovascular exercise is important to maintaining heart and lung health and keeping off excess fat, aerobic workouts should be kept to a minimum while working to gain muscle mass. You should limit cardio workouts to two times a week during intense workout times so that the energy can be diverted to building muscles. Mayo Clinic doctors recommend a reassessment every 3 to 6 months to see if your plan is working. If you're gaining muscle mass and keeping your body fat in check, you may stay on the same plan. If exercises become too easy or you are not bulking up, it may be time to add weights, reduce cardio time or diversify some of your routines.
Resting
Rest is just as important as lifting in a muscle mass-generating workout. Without proper rest between lifting sessions, the muscles will rebel and refuse to grow. Lifting tears muscles, which then need time to repair themselves. Doctors at the Mayo Clinic say that too often newcomers to a fitness routine push themselves so hard that they injure their muscles and end up quitting before they see any results.
0 Comments