When you see an athlete or a bodybuilder with great muscles, there is a long-term dedication to this process. You can gain muscles over time with proper training, diet, and consistency. Remember, there is no fastest way to gain muscles, but there is surely a way to become buff.
Some exercises like burpees, push-ups, and squats combined with a nutritious diet and supplements like BCAA (branched-chain amino acids) and creatine are effective for beginners.
In this blog, we will break down everything you want to know about gaining muscle and a proper diet plan.
How Do You Gain Muscles?
If you are a newbie to muscle building and don’t know how to start, we’ll help you begin with these powerful ways:
1. Exercise
Your exercise or training volume helps you drive muscle growth. So, no matter what, you need to use your muscles against weight and specific workouts. Depending on your age, sex, and genetics, your muscle gain can be different. You can perform the following strength training exercises:
- Resistance band activities
- Squats
- Push-ups
- Free weightlifting.
2. Supplements
When you pair your strength training with supplements, this enhances muscle growth. The main accessories include creatine powder and BCAA. Supplements help you in:
- Developing muscle mass
- Muscle recovery
- Exercise performance.
However, there are limited studies that support the effect of muscle gain with the intake of these supplements.
3. Natural Foods
Physical activity and muscle mass are important to gain lean muscle mass. Natural foods with high protein and less saturated fat are best for building muscles. You can add these foods to your diet:
- Eggs
- Greek yogurt
- Tuna
- Soybeans
4. Rest Properly
Muscle building not only happens in the gym, but the main action happens when you doze off. During your sleeping hours, your body needs less energy. So, the nutrition you take is used for healing the muscle fibers. You need to:
- Sleep at least 7 hours
- Remove disturbances from your room for sound sleep.
- You can increase your sleeping time if you need more rest.
5. Maintain Consistency
Consistency is the key to speeding up your muscle-gaining journey. Your patience may stretch to weeks, months, and maybe years to pack the muscle mass onto your body frame. You may miss going to the gym, but remember:
- Working out every day
- Maintain diet consistency.
- The intake of the right supplements
Summing Up
With high zeal, muscle building can be an enjoyable experience. When you start working out, you can start with your favorite exercises. Don’t just jump into doing hard-core exercises in the initial stages. Begin with simple and basic exercises, then gradually move towards weightlifting and supplementation like creatine and BCAA.
Blending these supplements with your natural foods and workout plan can boost your muscle growth significantly. Ensure you are regular with your workout and skip your plan as it might increase your time reaching your goals.
So, wake up and get that bulk soon!
