If you are on the skinny side and are tired of feeling weak and scrawny, you have found the perfect article. Gaining lean muscle mass can, aside from improving your appearance and self confidence, help to protect your health and burn excess calories. Read the tips in this article to start building quality muscle and impress everyone with your new buff physique.
First things first–If you want to gain muscle, you have to eat more calories than you burn. If you are on a strict diet and your body is facing a constant caloric deficit, you will not be able to gain any significant muscle size, so eat up. As long as you are following an intelligent training program and eating the right kinds of foods, the excess calories you consume will make you more muscular, they will not turn you into a fat blob.
When attempting to gain muscle mass, it is critical that you eat plenty of quality protein. Protein is necessary to build muscle, without you will never reach your muscle building goals. Eat plenty of high protein foods, such as steak, lean ground beef, eggs, milk, turkey, chicken breasts and fish. You may also want to consider purchasing protein powder and making yourself a protein shake to consume immediately after your workouts. To gain muscle, eat about one pound of protein for every lean pound of body weight per day.
Although protein is extremely important, do not forget to eat carbohydrates and fats. Carbohydrates give you the energy that you need to get through intensive weight lifting sessions and fats help you to recover from your workouts.
Lift weights no more than four days per week. Remember, muscle grows when you are recovering outside of the gym. If you workout too frequently, your body will not recover properly and you will actually end of losing muscle. Keep your weight training sessions short and intense, your workouts should not last more than 50 minutes, and focus on getting stronger on complex exercises such as squats, deadlifts, presses and pullups.
While working out in the gym, concentrate on using perfect form. If you use loose, sloppy form and cheat when performing exercises, you are only hurting yourself. In addition to risking injury, improper form takes the tension off of muscles, which is where you want it. Strive to get stronger, but never sacrifice proper form for extra poundage.
Cut back on aerobic exercise. Aerobic exercise is great for your health, but when you are trying to gain muscle mass it can actually impair your progress. During a muscle building phase focus on less stressful aerobic exercise. Go for a walk or take a light swim. If you overstress your body with too much exercise, your ability to gain muscle size will be impaired.
Be sure to get plenty of sleep. Sleep is when your body repairs itself, so if you want to get big and strong get 7 to 8 hours of uninterrupted sleep every night.
The tips you’ve read in this article will allow you to build quality muscle and achieve a strong physique that you are proud of.