It
is widely seen most people spend years in trying to put on muscle mass
or getting more toned, which at times results in failure. Whereas some
other people are there, having an urge to wear a swim suit with a
perfectly toned body? Whether want to gain good muscle mass for getting
more curvaceous calves, enhancing your chest or achieving any other
muscle building goal, you need to follow some useful tips that will help
in achieving a perfectly toned body with a macho effect.
Have a look on the below mentioned useful tips for gaining muscle mass:
- Be Aware about the number of calories you require:
According
to your age, gender and current weight as well as the current lifestyle
(which you are following), the number of calories required by the body
can be calculated. With this you will get an idea of eating how much
calories in a day will prove effective in gaining a good muscle mass.
- Opt for multi joint movements:
Single
joint movements like bicep curls or triceps extensions do not build
muscle quickly, which requires in including multi joint exercises like
cleans, deadlifts, squats and bench pressing. Multi joint exercises work
on more muscles in less time and allow in using heavier weight compared
to single joint exercises.
- Consider lifting in a progressive way:
You
should consider lifting in the range of 8-12 repetitions per set while
performing 3-8 sets per exercise and consider in stopping and taking
rest for sometime once it is observed of getting tired with a good form.
This will help in building a good muscle mass in an effective and
comfortable way.
- Eat a lot:
In
order to put one pound of muscle mass, it is required in consuming at
least 3500 extra calories, for which you need to eat 500-100 extra
calories per day to get 3500-7000 extra calories each week that will
help in achieving 1-2 pounds of muscle gain per week. You can consider
in consuming calories like grass-fed beef (healthy protein sources),
avocadoes & coconut milk (good fat source) and sweet potatoes and
yams (healthy source of carbohydrate).
- Consider using supplements:
Using
supplements are considered a good source in filling up your nutritional
gaps that will help your body get enough nutrients apart from the diet
intake, which will result in producing more muscles mass.
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