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5 Quick Ways to Gain Muscle Mass That Are Often Missed

November 14, 2019

Sumber: https://www.freepik.com/free-photo/personal-trainer-gym_2833883.htm#page=1&query=muscle&position=48


For some people, especially men, having a body with large muscles is a matter of pride and can increase self-confidence. Not only that, having muscles is also for long-term health. However, to get large muscles requires time that is not short and can not be achieved instantly. According to Doug Kalman, R.D., director of nutrition at the Miami Research Center states that you can not increase muscle mass just by eating and exercising carelessly. People often miss some important things that can actually help speed up muscle mass increase. Actually what are the steps and how to quickly build muscle that is often overlooked? The following is the full explanation.

 

1. Rest and sleep

Recovering muscles requires more than about nutrition. You also need to rest and get enough sleep. Then you should maintain sleep patterns and reduce the habit of staying up late. When sleeping, the body secretes hormones to develop muscles. The sleep you need in a day is around 7-8 hours. If you only sleep for 5 hours per night, it will reduce the amount of testosterone levels that work to build muscle by 10-15 percent. In addition, after you do hard training for a whole day, try to spend enough time to rest the next day.

 

2. Increase calories consumption

Eating lots of calories is sometimes difficult to do, especially if you want to lose weight. However, what you need to know is that effective muscle building means you can't lose weight. Then you need to consume more calories every day.

 

If there is a calorie deficit, the body will be reluctant to form new muscles. Then you need to increase your calorie consumption by 250-500 calories per day. You are advised to consume calories derived from protein. Someone who consumes high calories from protein sources, will save about 45 percent of the calories in the form of muscle. As for someone who is on a protein diet but consumes the same amount of calories, will store 95 percent of the calories as fat.

 

3. Consume a lot of protein

When you exercise, the muscles will break. To re-build muscle, the body needs enough protein. The harder you exercise, the more important is the role of protein to restore the body. Then you need protein to build muscle in quick time. According to a study from the University of Stirling, to fulfill protein needs optimally, one needs to consume 0.25-0.3 grams of protein per kilogram of your body weight. These portions should be filled in one meal. You can try eating high-protein foods, such as three to four eggs, a bowl of yogurt, beans, cheese, chicken breast, a spoonful of protein powder, or even milk.

 

4. Train big muscles

If you are a beginner, then almost all exercises can help build muscle, especially if it has been helped with protein and enough calorie intake. One quick way to build muscle in your body that you need to pay attention to is, if you have started training such as lifting weights, then focus on large groups of muscles such as your chest, back and legs. You can also add some other exercises such as squats, deadlifts, bench presses, bent over, and pull-ups, so that muscle formation is more effective.

 

You can start by doing 2-3 practice sessions for 6-12 times with a rest period of 30-60 seconds between sessions. In addition you can also help the body to build muscle by reducing cardio exercise.

 

5. Eat more of carbohydrates after exercise

To recover faster after exercise, you need enough carbohydrates. When the carbohydrate intake in the body is fulfilled, the body does not need to take reserves of protein from the muscles to be converted into energy, so it will not reduce muscle mass. In addition, eating foods that contain carbohydrates after exercise can also increase insulin levels so that it can slow down the process of protein breakdown by the body.