- Exercises to gain muscle
- Muscle building supplements
- What to eat to build muscle
- Why do some people take so long to gain muscle?
The best way to increase muscle mass faster is to exercise like weight training and eat more protein-rich foods.
Eating the right foods at the right time, resting and sleeping are also very important tips for those who want to increase muscle mass because it is during sleep that new muscle cells are produced.
Exercises to gain muscle
The best exercises to gain more muscle are resistance, such as weight lifting, weight training, or martial arts, for example. They should be performed about 4 to 5 times a week, with a progressive increase in their resistance and intensity.
Weight training and Jiujitsu are good exercises that lead to an increase in muscle mass quickly. These exercises and an adequate diet guarantee the formation of more muscle fibers, which give a hard muscle and the increase of its size that, besides other benefits, improves the body contour.
The exercises that least gain muscle mass are aerobic, such as swimming and water aerobics, for example. These are more suitable for weight loss and not for gaining muscle mass. A good fitness trainer should be able to indicate which are the best exercises indicated for each case.
Muscle building supplements
To gain more muscle quickly, you can also invest in the use of protein-based supplements such as BBCAA and Whey Protein, for example. But it is very important to take these supplements with the knowledge of the doctor or nutritionist because overdoing it can impair the functioning of the kidneys.
See a good example of a homemade supplement that helps improve the results of the gym.
What to eat to build muscle
Whoever wants to gain more muscles should eat a good amount of protein daily, as they are like the building blocks of muscles. Some examples of these foods are meats, eggs and cheese. Check out more examples by clicking here.
It is recommended to eat about 2g of protein for every kilogram of body weight. For example: if the individual weighs 70 kg, he should ingest about 100 g of protein daily to increase his muscle mass, either in food or with the use of supplements.
Check out the tips from nutritionist Tatiana Zanin to know what to eat before, during and after training to increase your muscles:
Why do some people take so long to gain muscle?
Some individuals find it easier to gain muscle mass than others. This is due to the individual's biotype, which is the type of body he has, which varies from one race to another.
For example, some are very thin and the bony extremities are easily seen, others are stronger, even without exercising, while others are fatter, having less muscle and more accumulated fat. Thus, those who are naturally stronger are more likely to gain muscle mass than those who are naturally very thin.
Despite these differences, everyone can gain more muscle. To do this, just do the right exercises and a diet rich in protein.
