If you want to lose weight and get stronger, then building your muscle mass is essential. However, there’s more to building strong and powerful muscles than simply picking up weights at the gym, although that certainly does help! No matter what your ultimate goal is, whether you want to become a professional bodybuilder or just tone up and become stronger, we’ve put together some top tips to help you improve your muscle mass and build your strength in the most effective way.
Tip #1. Make Sure You Get Enough Calories
Although it’s common knowledge amongst anybody who strength trains that protein is an essential part of your diet when it comes to building muscle mass and strength, one of the biggest mistakes made by many people is failing to consume enough calories to support healthy muscle building. In fact, if you don’t get enough calories in your diet, then your muscles won’t be able to grow. A good strategy to use when determining how many calories you’ll need is to multiply your bodyweight by either ten or twelve, depending on how in shape you currently are. Then, add 1,000-1,500 calories each day. The best way to gain muscle mass with your diet is by eating smaller, healthy meals at regular intervals.
Tip #2. Get Enough Good Fats
When you’re trying to build muscle and improve your shape, you might make the mistake of thinking that you have to cut fat out of your diet completely. However, this couldn’t be further from the truth. In fact, healthy fats are a necessary part of building muscle mass and losing fat on your body. Bear in mind that there is a direct relationship between fat and testosterone levels. Olive oil, avocado, and nuts are some examples of healthy fats.
Tip #3. Eat Well Pre-Workout
Whilst you may be hungry and ready to eat a good meal after working out at the gym, don’t forget that what you eat before exercising is also important. Although you won’t want to eat a huge meal before your workout, consuming some slow-burning carbohydrates such as brown rice or whole-wheat pasta will keep your energy levels consistent, helping to keep you going and preventing your body from having an early energy crash. Combine your pre-workout meal with a good helping of protein to help maximize gains.
Tip #4. Use Supplements
Lastly, there are several great options available when it comes to supplements for building muscle mass and strength, so it’s a good idea to take a look at your options and determine which ones are the best for your needs. Although it’s entirely possible to increase your muscle mass without using supplements, they can certainly work well for you provided that you work out and stick to a healthy diet. It’s best to stick to the basic options such as creatine and protein powders.
Have these tips helped with your plan to improve your muscle mass? We’d love to hear your feedback in the comments.