Monday, April 8, 2019

6 Tips to Building Your Muscle the Healthy Way

Gaining muscle is easier than you think. Regular exercise at a high intensity will almost always increase your muscle mass in a short period of time. Gaining lean muscle is where the challenge lies. You have to get your body in the right state to start building up muscle.

A lot of people resort to unhealthy methods to gain lean muscle mass quickly. These methods work, but they also have side effects – including long-term ones – that cannot always be mitigated. Resorting to using steroids or over-exercising is certainly not recommended.

What you want to do instead is build up your muscle in a healthy way. To help you get started, here are the top six tips to use.

Forget Dianabol
Dianabol is a popular steroid among those who want to gain muscle mass. The reason why it is so popular is because, well, it works. Dianabol mainly enhances your performance rather than creating the visual appearance of muscle gain. When consuming Dianabol, you can exercise harder and for longer, resulting in faster muscle gain.

However, the side effects of Dianabol and other similar steroids are not worth the boost in performance you get in return. In fact, prolonged consumption can result in severe health issues such as liver damage and gynecomastia. As mentioned before, there are safer alternatives.

D-ANAOXN, for example, helps you gain hard muscle and increases strength using a safer formula. The same can be said for T-BAL 75, both of which are products of CrazyMass. These are safe and legal performance and muscle enhancers more suitable for everyday bodybuilders. You can learn more about them to see other benefits they offer.

Increase Your Protein Intake
Protein is an important nutrient for lifters and bodybuilders. The body converts around 20 grams of protein into muscle mass when you are exercising heavily. Consuming that amount of protein before and after exercise routines is highly recommended.

You can also go a step further and calculate the optimum protein intake according to your personal needs. The exercises you do, factors like age and sex, and the way you consume protein all play important roles in determining how lean your muscle is.

When aiming for massive muscle gains, you can increase your protein intake substantially. For a more gradual buildup, lower consumption paired with high-intensity exercises works better. You have complete control over how (and how much) you want to consume protein for your goals.

Increase Intensity
The intensity of your exercises is far more important than the weight you add to them. You want to push your body hard, but you don’t want to put too much stress on your muscles and bones. High-intensity exercise routines are the way to go.

For example, you can increase the intensity of a regular routine by compacting the time and increasing the speed at which you complete each set. High-intensity exercises are very similar to working in short bursts; you go through a set as quickly as possible, take a short break, and repeat the set again.

Adding weight, on the other hand, is not always necessary. Weight only adds more stress to the areas of the body that you are training. That excess stress could lead to injuries, which will eventually stop you from gaining muscle mass as quickly as you want.

Get Some Rest
Giving your body enough time to heal and regenerate is just as important as the exercise routines you do regularly. In fact, the lean muscle mass is best generated during deep sleep at night. Lack of sleep creates the exact opposite effect.

When you don’t get enough sleep at night, your body slows down the process of synthesizing protein, which affects how quickly you can gain muscle mass. It also increases protein break-down, which results in even slower growth of muscle mass. Continue not getting enough sleep and you’ll start losing muscle mass rather than gaining some.

A good night’s sleep is what you need to maintain an optimum body metabolism. Your body produces its natural growth hormone when you are in a deep sleep. If you still have trouble sleeping with your regular exercise regime, turn to natural remedies for help.

Increase Your Calorie Intake
Your body shapes muscle better when it is in anabolic state. Even better, you can manipulate your diet and exercise routine to push your body into this optimum state at the right time. The key here is increasing your calorie intake to balance things out.

Consuming a lot of protein is good, but the protein you consume is not going to help you grow as fast as you want. You still need sufficient calories so that the body can process protein while exercising. Without calories, you will also find maintaining your energy level more difficult.

Carbohydrates are your friend when you are trying to increase your muscle mass. Ask any bodybuilder and they’ll tell you to carbo-load before heavy exercise; marathon runners and athletes do the same before big events too, mainly to anticipate the higher calories that will be needed.

Balance Your Meals
If you think you need to have big meals when trying to build your muscle, you are mistaken. Big meals don’t always guarantee balanced protein and carb intake. What you want to do instead is consume smaller meals several times a day.

Space out your meals evenly and you’ll always have the energy to perform, both in the gym and in other situations. When you need to consume 3,000 calories to match your exercise regime, consuming that amount over multiple meals is far more effective than increasing the size of one meal. Similar to boosting calorie intake, professional athletes and bodybuilders eat more frequently too. Some have 8 to 10 meals every day, with each one being an hour or two away from the previous one. The pattern certainly makes consuming more calories easier to manage.

With these tips and tricks in mind, gaining lean muscle mass will no longer be a hurdle. Use these tips and tricks to help you approach muscle gain the right way. You’ll start seeing results sooner when you approach bodybuilding and exercising correctly.

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