HOW TO CONSTANTLY BUILD MUSCLE: An Incredibly Easy Method That Works For All
If you're wanting to get Big, Massive, You need to do something more than the typical, average people do. That is -- Eat more and train hard. Eating more will place your body in a caloric surplus, which in return builds more muscle, to recover from the intense and hard workouts you go about. Without the proper nutrient intake, you won't recover optimally nor be anabolic. Today, you'll learn how to stay Anabolic Throughout the day to ensure Muscle Growth.
Without enough food or calories, your body and muscles won't grow and/or maintain. Especially if you're in a calorie deficit, you won't grow optimally. Your growth and recovery are hindered while you're in a calorie deficit, as you're not providing enough nutrients to properly nourish the muscles.
To ensure muscles grow, known as hypertrophy, you need an appropriate training stimulus. That will place your body into an Anabolic State. Not catabolic State. This means that (anabolic state) you must rest, have a high protein intake, and an adequate amount of calories and proper macronutrients to feed the muscles and body. Without enough nutrients, you won't grow optimally. Being in a calorie deficit and trying to build muscle is not ideal and will take a long long time.
How long it takes to build muscle and see results.
Gaining muscle is a slow process. It can take about three to four weeks to see a visible change.
What is an Anabolic State?
An anabolic state is when the body repairs itself to become bigger and stronger. This metabolic process of growth is opposed to catabolism. A catabolic state is when the body experiences a breakdown in metabolism.
You need to get your protein every two hours. Your body can only absorb about 20 grams of protein per meal. So, if you indulge in 100grams of protein, you won't utilize all of that protein, your body can only assimilate a certain amount of nutrients at one given time...
Carbohydrates and Muscle Building
Carbohydrates are another important food group for fueling your muscles. This is because carbohydrates are partially converted to glycogen, which is a form of energy stored in the muscles. This energy helps fuel your workout. Both men and women need about half their calories from carbohydrates each day. Try to focus on good-quality carbohydrates that provide fiber, such as whole-wheat bread and cereals. Many dairy products, including milk and yogurt, also provide carbohydrates. Choose low-fat or fat-free dairy foods and beverages in order to limit sources of saturated fat. Fruits and vegetables also are good options. When timing your meals and snacks, you may wish to avoid foods high in dietary fiber immediately before or during physical activity.
Do not neglect your Main Macronutrients. Fats, Carbs, and Protein. Obviously, Protein is Vital, but carbs and fats are also. Carbs Actually help build muscle and mass and give you energy whereas Fat, does contribute to muscle building, but mainly plays a role in hormones. Without balanced hormones, you won't grow optimally due to hindered testosterone due to affected hormones.
Aim to keep your fat intake at 20 to 30% of your daily intake to get the potential health benefits
Fat is calculated first because a set percentage is typically used -typically around 30% of your calories. For example, if you need 2,500 calories/day to bulk, your fat goal would be 83 grams a day (1 gram of fat = 9 calories). (2,500 x 0.30) / 9 = 83 grams
1g-1.5g of protein per pound of lean mass to maintain existing muscle, and slightly more to add mass.
Carbohydrates: To get a precise estimate, you can figure out your daily carbohydrate needs by calculating your protein and fat needs first (1 gram of carbohydrate = 4 calories).
You need to do this on a daily basis. Constantly. Without falling off track because if you fall off track, you have to make up for those days, but you cannot just make it up within that Day, by excessively consuming calories -- you have to stay on the path to continue to grow. You may have to alter your workouts, rest, recovery, etc if you don't reach your calorie quota.
Don't be Shy on the Calories. You Don't have to focus on only protein. Indulge in fats and carbs, but healthy sources of'em. Eat your Breakfast, A snack, a Lunch, a snack, and Dinner. This will ensure that you will get enough calories and nutrients to fulfill your body's needs.
A lot of people underestimate how many calories they need in order to grow. Sure, you may develop muscle, but if you're wanting MASS, you need to eat a lot.
To Aid in Growth, you obviously should exercise or weightlift. Weightlifting for example will help with mass-gaining. As you break down your muscles, your muscles require more food or calories and when you provide it, it'll help with weight gain and muscle gain. Therefore, making you a bigger person. Also known as becoming Anabolic. After You Workout, not during, you'll become anabolic which in return you should feed your body the proper nutrients for efficient growth and recovery. It's ideal to consume lots of healthy carbs and fats for proper growth along with enough protein.
How many times a week should you work out each muscle group for maximum growth?
A study published by the NCBI (National Center for Biotechnology Information) looked at resistance training programs to determine what role frequency played on muscle growth. It was concluded that training muscle groups twice a week produced better results than only training once a week.
Just imagine if your workout is hard and intense and hardly eat. Or if you skip breakfast, and lunch for instance, and workout intensely and only have ONE big meal to help replenish your body from those strenuous exercises/sessions. It is not enough nutrients to properly nourish your body and muscles. Sure, it'll keep you alive, but it won't allow you to grow optimally.
Ideally, you should always be in a calorie surplus if you're always wanting to grow, Especially if you're wanting to avoid muscle loss. Calorie maintenance is a different thing. You're neither building nor losing muscle. You're maintaining that with just enough calories and nutrients to sustain such mass.
A good place to start is with a 200-400 Cal surplus on top of your calculated maintenance calories; this can be adjusted if required according to response. As we are now in a calorie surplus, we will be building muscle maximally, but will also be gaining some fat alongside this
The composition of diets for bodybuilders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat
Now Onto Sleep for Optimal Growth and Recovery
The Importance Of Sleep: Anabolism And More
Sleep dramatically impacts your entire body, and it's during sleep that your body recovers from exercise, repairs itself, and grows new muscle tissue. Your body maximizes its output of growth hormone during sleep, and it is for this reason that sleep is anabolic.
When you do strength exercises such as weight lifting, you create small tears in your muscles. These cells and tissues are repaired during sleep, making your muscles stronger. Sleep also boosts your overall muscle mass.
During sleep, a growth hormone that is important for building muscle is secreted. The production of this hormone usually occurs during deep sleep also known as non-REM stage 3. Also during sleep, your muscles also relax. This relaxation allows your muscles to relax and can reduce pain.
Without adequate sleep, the production of growth hormones is impaired. You may find that your muscles are still tight or sore in the morning. Long-term sleep deprivation can even lead to the development of chronic pain.
Lack of sleep also reduces your insulin sensitivity. As a result, muscle fuel glycogen may not be fully replenished. Without regular glycogen restoration, it's difficult for athletes to train as vigorously or as often as they could. In addition, as your insulin sensitivity decreases, your risk of diabetes also increases.
Basics of Building Muscle and Growth
- EXERCISE TO PROMOTE MUSCLE (BUILDING)
- CALORIE SURPLUS TO PROMOTE MUSCLE GROWTH
- STAY ANABOLIC THROUGHOUT THE DAY TO ENSURE MUSCLE GROWTH
> EATING > RESTING > EXERCISING >REPEAT > STAY CONSISTENT - SLEEP IS SO CRUCIAL
- REST AND RECOVERY - PRIORTIZE
- TIME OF THE ESSENCE IS KEY (TO SEE RESULTS)
- AIM FOR HEALTHY FOODS FOR A PROPER FUNCTIONING BODY AND OPTIMAL HEALTH AND PERFORMANCE
Don't Do This to Build Muscle
- DO NOT: EAT SO EXCESSIVELY, YOU BECOME OBESE.
Eating excessively is just dumb. You need to be in a slight surplus in order to gain muscle. Too much of food will cause you to gain a whole lot of unnecessary amount of fat, leading to obesity and not optimal muscle growth. - DO NOT: INDULGE IN ALL JUNK FOODS
Sure, you need to be in a calorie surplus, but that doesn't mean you need to eat garbage nutrients. Treat your body right, properly nourish the body and recover as you should. Eating Poor nutrients hinders the body's recovery and growth, and will lead to things like diabetes and obesity. - DO NOT: STARVE YOURSELF
You need to eat for growth and proper recovery. Without enough food/nutrients, you won't grow. - DO NOT: HAVE A FKED UP SLEEPING SCHEDULE
When you have an improper sleeping cycle/routine/schedule, it hinders your recovery, growth and performance, and mental state, so, therefore, focus and prioritize on a strict sleeping routine to ensure optimal growth and gains.