Trying to build muscle mass is one of the trickiest aspects of fitness. You might be able to shed the pounds and look leaner but you want to be certain that you are fat shredding rather than muscle burning. To get the defined abs and the toned thighs, you need to embark on a different regimen than if you were simply trying to look good for the summer. Consider these 3 sure fire ways to build up your muscle mass.
By Team Savant
Image: Hayley Kim Design
Eat More Regularly
You may be used to eating three meals a day, possibly with some snacks in between. However, to give your muscle quest a kick start, you need to try and eat more consistently. Think about eating every three hours. This isn’t a full-on dinner sized portion, but it doesn’t mean grazing either. Eating smaller portions more regularly will prevent you from feeling hungry and will stop any potential sugar spikes from happening. Think about eating three egg omelettes, chicken breast, and other lean meats and fish combined with a smattering of healthier whole grain carbs. This higher level of protein is the perfect fuel for your muscles and will power them to work harder when you head out for a workout.
Pre and post workout snacks also need to be well thought through so that your muscles don’t diminish when you top up your weight lifting with a spot of cardio. The train insane supplements available are perfect to prevent so many muscle tears and will help your muscles build mass, especially when combined with a whey protein for a great post-workout recovery.
Go For Whole Foods
While processed foods and ready meals are great for convenience, they always have preservatives and extra sugars to enhance the taste. These can deliver extra calories when they aren’t needed. Instead, you need to eat whole foods for at least ninety per cent of your diet. Consider whole grain foods when eating carbohydrates and enjoy cooking your own meals at home using fresh vegetables and lean meats. Green leafy vegetables are full of iron, which won’t quite have the Popeye effect on your muscles but will, when combined with other iron rich red meats, keep your muscles able to work for longer. Never overlook pulses and beans and lentils. This can be a fantastic source of protein that you can add to your home cooked cuisine.
Exercise
You may assume that you need to be hitting the gym every day to do your bicep curls and weight lifting reps. However, you can have too much of a good thing. Going to the gym every day means that your muscles won’t have enough time to recover in between gym sessions. Your muscles may tear and continuing sessions with torn muscles can result in long term damage. Ensure that you use your rest days to fuel up on protein and prepare for the next exercise set. Use varied reps and ensure that you embark on some cardio as well. Just because you want to work on your abs, don’t neglect your arms, your legs and your overall levels of fitness.
Follow this simple guide and you can build up your muscle mass quickly and safely.