Tips to increase muscle mass

Increase muscle mass is not only a question of aesthetics. Bigger muscles mean more strength and better health.

One of the most effective ways to increase muscle mass is through a specific physical training, but also from food and the quality sleep are determining factors for muscle growth.

Train less than 1 hour

A specific training for increasing strength is essential as we age, we lose less muscle mass and increase bone density. But it’s no use training hours without interruption. After the first 45 minutes of training, your focus starts to decrease as your energy. Also, testosterone, a hormone very important for gaining muscle mass, decreases after this period, so don’t train more than 1 hour.

Workout slowly

You must perform the exercises slowly, feeling well all the muscle movement and don’t stop once you start to feel pain, because that’s when it starts to “burn” the white muscle fibers, responsible for muscular hypertrophy.

Limit your activity outside the gym

In order to accumulate more energy to spend in the gym, you should not perform very tiring activities out of it. If your aim is to increase muscles, concentrate your energy in the gym.

Change your exercises

It’s important to change your exercise routine every four or five weeks, so the muscles don’t feel it as a routine. If you perform the same exercises, your muscles will get used to them and won’t give its maximum. Insert new elements in the exercises, so more muscle fibers are challenged.

Rest

When you do a muscular and intense physical training, it is important to rest and do the adequate rest. You can train three to five times a week, but exercise the same muscle group only once or twice.

Eat up

A diet with adequate protein is essential to observe progress in your muscle growth. Protein sources are supply the body with amino acids that promote tissue muscle building, and they rebuild muscles after the damage that it suffer after a intense physical training. Get used to make several meals throughout the day – five to six – forcing your metabolism to be always working and burning calories.

Sleep well

Sleep the necessary hours to ensure that your body can recover from daily stresses. Preferably 8 hours without interruption. A restful night’s sleep, in all its phases, is essential for muscle growth. This is the most important time of the day for your muscle growth, as it is during sleep that the repair of muscle tissue and its increase is made, based on the stimuli that it got during the day.