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6 Tips To Increase Weight And Build Muscle Mass

 6 Tips To Increase Weight And Build Muscle Mass

Most of the time we focus on efficient ways to reduce weight, but many people actually want to increase weight with one goal – to build muscle mass. This article is especially for them. When your goal is to build muscle mass, it is inevitable to increase your weight. Depending on your body structure and metabolism, the increase of weight and muscle mass can be easier or more difficult task. But regardless of your genetics, if you do the correct exercises and have a proper diet plan, you can succeed in building lean muscle mass.

The most effective ways to build muscle mass

Shortly, if you’re looking for an effective way to increase your weight and muscle mass, you need to follow these tips:

  1. Eat more calories than you spend
  2. Consume the right macronutrients
  3. Commit to exercising with weights
  4. Use high quality supplements
  5. Be consistent and patient
  6. Rest

In addition we will explain these 6 key tips in details:

1. Eat more calories than you spend

The scientific logic is simple – to increase your weight the daily intake of calories needs to exceed the number of calories you spend, i.e. to keep your body in a calorie surplus. Our body uses calories as energy source, but when it detects excess calories it begins to store them. They are first turned into a complex carbohydrate – glycogen, which is stored in muscle and liver cells. Once you fill in the necessary stores of glycogen, the body turns the excess calories into fat. If you continually enter more calories than you spend, your weight will inevitably increase.

2. Consume the right macronutrients

If you want to increase weight with the ultimate aim of building muscle mass you should be careful of what kind of food you eat. When you aim for a calorie surplus it doesn’t mean that you should ruthlessly eat pizzas and burgers, as this will increase the level of fat that you will later have to fight to eliminate. Eat in large quantities, but eat “clean” foods, such as oatmeal, tuna, red meat, eggs, peanut butter, nuts and seeds, cold pressed olive oil. You can also consume supplements to increase muscle mass.

3. Commit to exercising with weights

Do complex exercises for long-term building muscle mass, such as squats, dead lift, bench press, bent over rows, shaft, bench and other. These exercises include a wide range of movement, and thus a greater activation of muscles, which means that in combination with a calorie surplus you will more effectively build muscle mass. However, this does not mean you have to discard isolation exercises such as biceps curl with rod, calf exercises, shoulder exercises, and other isolation exercises.

4. Use high quality supplements

Supplements can greatly help you in achieving your goal. Just find the quality supplement that fits your goal and stick to the directions for using it to get the best results. Firstly we would recommend the supplements to increase muscle mass – gainers. Another supplement that tops the list is creatine. It’s already secreted in the body by the liver and kidneys, but in small quantities, and is contained in animal products. This is an extremely safe product, made of three amino acids (arginine, glycine, methionine), which will significantly help you exercise. It directly affects the increase in your strength for explosive activities such as exercise, weight training, and help you build bigger and stronger muscles.

There are a few more supplements that you should consider that will help in recovery from training, building muscle mass and improving overall health. They are: BCAA – to accelerate the recovery process, Omega 3 – to maintain the health of the heart and blood vessels, multivitamins – to maintain the level of vitamins and minerals in the body.

5. Be consistent and patient

The best way to build muscle mass is to increase your weight slowly and continuously. Do not expect to gain 6-7 kg in a week if you want to do it in a healthy way. Stick to a clearly certain diet plan. Don’t starve yourself because it will slow down the process of increasing muscle mass. Know that it will take time to achieve the results you want. Do not measure progress after the first month. Give the body time to start functioning as you want and do not give up!

6. Rest

Providing a quality rest for your body plays a huge role in the process of building muscle mass. Sleep for at least 6 hours to allow the body to recover and build solid muscle mass. You can help the body by consuming the right amount of protein, especially if you take a protein that breaks down slowly (such as casein) before bedtime. A glass of milk with a spoonful of peanut butter can also help. Apart from quality sleep, you need to take breaks from exercise, but they should not be too frequent.

Two days of rest during the week are completely okay. However, follow the signs your body gives to not overdo the exercise because then you will be forced to rest from exercise longer to recover.

Author: Aleksandar Georgievski

Official Cyberflexing.com Apparel Cell Expansion Protocol Program
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