Adding muscles naturally is a goal many people have at some point in their lives, and with the right exercise routine and diet, it can be achieved. Here are some tips to help you add muscle naturally:
Getting enough sleep
One of the most important factors in building muscles is getting enough quality rest. It is essential to get adequate sleep so that your body can properly recover from the workout you have done and repair damaged muscle fibers. You should aim for 8 to 10 hours of sleep per night, which is often difficult, but it can make a huge difference in your muscle gains.
Variation in your strength training exercises
Including a variety of exercise types and resistance levels can help to build all muscle groups. This includes a variety of weights (kettlebells, sleds, etc), bodyweight exercises and even resistance band workouts. This ensures that all of your muscle groups are being worked, and you won’t be over-training any single muscle group.
Progression is the key
Changing up your routine by increasing the amount of weight you lift or the number of reps you do each week is the best way to stimulate growth. Adding a few extra pounds of weight each week will gradually increase your body’s tolerance to mechanical stress and allow you to progress through a set of exercises.
Keep your muscles hydrated
Drinking lots of water throughout the day will help keep your energy levels high and keep your muscles functioning at their optimal level. Also, drink plenty of water after each workout to assist in muscle recovery.
Focus on eating protein and carbohydrates
Protein is an essential building block for muscle cells, so it’s important to get enough of it in your diet. It can be found in meat, fish, dairy products, legumes and vegetables.
It is recommended to eat about 1 gram of protein per pound of body weight, but it’s up to you to decide how much you want to eat. Your body can only store so much of the protein it needs, so your goal is to replenish the proteins your muscles use as quickly as they break down old ones.
Keeping your protein intake up to a healthy level will aid in muscle hypertrophy, which is the process of regenerating and growing new muscle cells. The more protein you eat, the faster your body will be able to replace lost protein, which leads to bigger and stronger muscles.
Maintaining a healthy diet is crucial for your muscles to grow, and you should eat a well-balanced, low-fat diet that is rich in lean sources of protein like chicken, turkey, salmon, eggs, quinoa and soy. For carbs, eat whole grains, such as brown rice and whole wheat pasta.
Avoid sugary foods and soda if you are trying to gain muscle. Junk food and soft drinks will derail your efforts and can even lead to weight gain.
Changing up your diet can be challenging, especially if you have never been a strict eater. But if you have the motivation and discipline to stick with it, you can reap the rewards of added muscles in no time!