Some Scientifically Proven Process To Gain Muscles With Care And Faster
There are millions of men and women obsessed with having a perfect figure and lean muscle body. If you are one of them, chances are you work too hard to grow muscles.
There is no doubt that gaining a well-shaped body takes a lot of efforts. But it’s not only about spending hours at the gym or eating less. The key to obtaining a lean muscle body is balancing your diet and working out strategically.
So, if you are unable to see incredible results even after working hard, then your approach is off. And a workout is a terrible thing to waste.
This is why I have come up with the following scientifically proven ways that will help you gain muscles faster and effectively.
Keep Yourself Motivated :
The first thing you need to work on is your “will to gain muscles.” If you can’t set your mind to push yourself extra miles, then you need to stop dreaming about having a lean muscle body.
Make a chart and write down why exactly you want to gain muscles. Is it because of your crush? To look hot? To be more confident? Whatever the reason is, just write it down and read those reasons every day for motivation.
Pro Tip: Use inspirational quotes and pictures to help you stay motivated. Just paste it on your wall or somewhere so you can see it every day.
Set A Goal :
Another way to commit to yourself is by setting a goal. Take out a pen and paper and write down your goals.
Follow the SMART strategy – Specific, Measurable, Attractive, Realistic, and Time-bound. This strategy really works!
To build muscle mass is not a goal – to increase your body weight by 5 kilos by the end of September is. To look sexier is not a goal – to improve your required attractiveness from a scale 6/10 to a scale 9/10 is. Know the difference!
Pro Tip: Take before and after pictures so you can compare your results.
Intake Of More Carbs :
Many lifters eat less amount of carb to stay lean. However, the truth is if you take the right amount of carbs, it will be helpful for you. Carbs are essential for two reasons: avoiding catabolism (muscle loss) and creating glycogen that works as fuel for workouts.
According to a study, “carbs are necessary because your body will prioritize burning carb calories first, protecting protein stores.” So, restricting carbs intake is a huge mistake, and one should avoid doing it.
Pro Tip: Take carbohydrates before workouts so they will be broken down and used as fuel during and after workouts.
Take Enough Hours Of Sleep :
Whether you’re a student or an employee, we all lead busy lives. However, you must not compromise your sleep for anything. Regardless you’re partying over the weekend or having exams, make sure to have enough hours of sleep.
Doctors recommend sleeping at least 8 hours per night. When you are sleepy, you have low energy and are unable to work out properly.
So, if you have to make a choice, then always choose sleep.
Slower Down Your Rep Speed :
The tempo you pick to lift and lower the weight has a significant impact on the outcome of your workout. Studies have shown that when you lift for hypertrophy, you should move slowly because muscles grow when they are under tension for more extended periods.
Hence, slow and controlled reps mean longer time under tension for that muscle. It also helps you focus on keeping proper form and really feeling the muscle working.
Supplement Smartly :
Just like carbs, supplements are also essential to gain muscle mass. However, one must be careful enough to buy only natural supplements. Effective and organic supplements fall into three categories: protein, amino, and creatine.
There are many people against using supplements. However, if you choose an original supplement, it may do wonders for your body. So, go through the supplement’s reviews and get to know about its ingredients before buying it.
Get Out Of Your Comfort Zone :
You don’t work out for fun, you do it because you want to gain muscle mass. So, you need to push yourself and get out of your comfort zone.
A human body has the ability to adapt everything you do. Hence, if you consistently lift the same weights, your body develops a tolerance, and you won’t stop seeing progress.
Don’t just lift the weights, get in the gym, and lift heavy weights. Make sure you try new exercises or weight lifts from time to time because that is what will change your body.
More Protein Intake :
Workout breaks down your muscles, and protein builds them back up. Therefore, the harder you exercise at the gym, the more protein you need to take. Either drink a protein shake or eat it via meal, just make sure to have it for your muscles recovery.
According to research, for optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. As for a 175-pound person, 20 to 24 grams of protein intake is suggested.
Have a cup of Greek yogurt, three to four eggs, or one scoop of protein powder to achieve protein intake goals.
It’s definitely not easy to have a lean muscle body, but if you motivate yourself every day and follow these tips, you can achieve your goal. Hopefully, these Mumy Cares tips will help you gain muscle mass fast!