If you are one of those people who have a hard time gaining muscle mass, who have a slim complexion, and although they consume “thousands” of calories, they cannot gain weight, do not worry, with the following tips, you will be able to develop your muscles, define them, without falling into the excess of eating “unhealthy” foods that the only thing that will achieve is that you become a “skinny with a belly.”
- Reduce your fat percentage. The first thing you should do is reduce your body fat percentage. Although they are thin and have little muscle mass, some people have a high percentage of fat. Trying to reduce it to 10-15% is best. Starting from that, you can already start to develop and mark your muscles.
- Increase your calorie intake. You have to eat more if you plan to start training. The important thing here is the type of food you should consume. They have to be nutritious foods that provide you with what you need to have a healthy body. Please don’t eat empty calories! Although you are one of the people who can eat a whole cake or a pizza, it is not the type of food that will give you a healthy body. Eat several meals a day, including protein, fat, slow-absorbing carbohydrates, vitamins, and minerals. Foods like walnuts, almonds, sweet potatoes, bananas are high in calories but nutritious. Please pay special attention to the food you eat after training, as it must contain slow-absorbing carbohydrates and protein.
- Train hard. Many people fail to increase their muscle mass either because they do not train correctly or give the muscle a reason to grow. You will want to focus on resistance training with compound exercises where you use several muscle groups. It would help if you gradually increase your weight.
- Reduce your cardio sessions. Please do not stop doing cardiovascular exercise, but it does reduce the time and days that you do it. Three days a week is more than enough, with a moderate to low intensity.
- Rest well. Do not think that to gain muscle mass; you must spend hours in the gym and not go every day. You have to give your muscles a chance to replenish and grow. You will only achieve this with rest and a good diet.
- Keep hydrated. Avoid sugary drinks and prefer natural ones. Natural water, coffee, tea, vegetable juices, and soups.
Increase my muscle mass
The potential for muscle mass that your body can have is like your height, skin color, or eyes. It depends on your genetics. There are indeed people who, by their heredity and constitution, have more muscular physiques. But this does not mean that you cannot have a body with strong muscles. Most people never reach their full genetic potential.
The first thing we advise you is to accept and love your body as it is. That is the first step to developing a healthy and enviable physique. If we do not start from there, you will likely get frustrated and abandon any effort. But we will give you some simple tips so that in a few weeks you will see (and others notice) results.
Your muscle mass has a lot to do with what you ask of your muscles. Muscles grow when we ask for more strength, and this is where resistance training can help you a lot. Cardiovascular exercise, which is the one that speeds up your heart rate, is essential for good health, and it also helps your muscles to be strong and healthy. Still, resistance exercise will gradually make your muscles use the proteins of your diet to grow and get stronger.
Begin by familiarizing yourself with the weights and start with minimal weights. You will initially need to activate the muscles and strengthen the ligaments, tendons, and joints. It is crucial to start small to avoid injury.
In a few weeks, you will know what weight allows you to do twelve repetitions comfortably and maintaining a slow, controlled, and symmetrical form and movement (never do an exercise with so much weight that it does not allow you to do so). Do three or four sets of each exercise.
Each week, increase the weight until you can perform between eight and twelve perfect repetitions. Do the last ones very slowly and take good care of your shape and your joints. A minor injury can delay your results for several weeks.
The complement to your training is as vital as this one. You should get a good night’s rest and not exercise the same muscles every day. Allow at least two or three days to train the same muscles (or longer if you already lift a lot of weight).
Your diet should be rich in proteins such as meat, fish, chicken, and eggs and plenty of vegetables to give you all the nutrients that your body will require to build new muscles.
Losing body fat, decreasing the number of carbohydrates slightly, and doing cardiovascular exercise two or three times a week will go a long way towards making your muscles visible. This is probably the hardest.
Be patient. You may not see results in the first few weeks, but remember that the prize goes to consistent and persistent ones. Every workout you do, every meal well cooked, and every night of good rest will bring you closer to your goals.