Gaining muscle is no joke, you require a lot of patience and dedication in order to see the results. Though, it’s way more fun than the fat loss process as indulging in a spoon of peanut butter will now actually help you progress rather than derailing. Consistency and focus are critical in order to gain muscle, especially for beginners and intermediates.
Just focus on these 5 fundamentals of fitness that will help you establish a strong muscular foundation for greater growth:
Be In A Caloric Surplus
Calculate your TDEE which is the number of calories you burn in a day and once you have the value gradually increase the intake of food. If your TDEE is 2000 calories then aim to eat 2200 calories in the first week and gradually keep on increasing the calories. Don’t use this as a reason to indulge in a bar of chocolate daily instead opt for high protein or nutritious food.
Consume Lots Of Protein
Protein is King. You need to consume a lot of protein in order to boost muscle synthesis. Without an adequate amount of protein in your diet, you’ll tend to lose muscle and gain fat as the majority of your calories will come from carbs and fats. Protein is essential for muscle mass, body strength, hormone optimization, bone strength, and hair growth. Consume 2-2.5 grams of protein per Kg of your body weight I.e, if you weigh 70kgs then you should aim to eat 140-160 grams of protein daily. Try to consume protein from natural sources like meats, eggs, tofu, paneer and if you still aren’t able to meet your daily needs then invest in a protein powder.
Lift Heavy
Volume is the key to building an insane amount of muscle mass. Forget your 4 sets of 20 light-weighted reps, aim to hit compound movements on a regular basis, and maintain progressive overload. An ideal split would be training 5-6 days with the rest of the week as recovery. Try to increase the weight every week and focus on important compound movements like pull-ups, bench press, squats, deadlifts, skull crushers, bicep curls, and rows.
Sleep Well
Sleep is one of the most important aspects of our life. It is highly underrated and critical at the same time. If you’ve been missing out on sleep, then you will lose some muscle, experience brain fog, have a dip in energy levels and your hormones go for a toss. Sleep is essential for muscle building and recovery of the tissues from an intense workout, without proper recovery you tend to injure yourself. Get proper 7-8 hours of sleep in a well-set environment and you’ll see a great change in your performance.
Eat Your Greens
Sure, you require high amounts of carbs and protein to fuel your body for muscle repair and growth but having a good amount of veggies and fruits is quite essential as well. These greens consist of micronutrients and minerals that help your body to work at an optimal rate which in turn speeds up muscle repair and boosts muscle mass. These plant-based foods are high in fiber and antioxidants which helps to heal the gut that directly leads to better absorption of nutrients from the food.