What Is Muscle Mass?
Muscle mass is the bulk of muscular tissue in the body which includes skeletal muscles, smooth muscles and the water contained in muscles.*
Why Is Muscle Mass Important?
When it comes to fitness, it is very crucial to have significant muscle mass. Muscles and burning fat/calories go together. This leads to an increase in Basal Metabolic Rate. Higher the BMR, it is easier to lose weight.
Before we get started with some tips to gain muscle mass, it is important to know the two very common myths people believe in, when it comes to building muscles.
1. Gaining muscle mass is very different for men and women. Muscle production is observed to be higher in men. However, this doesn’t mean that women cannot build muscle. To a certain extent, it is tougher for women to build muscle as compared to men. This is because of the presence of ‘testosterone’ in men- which is responsible for muscle development and growth.
2. Muscle building happens in gyms ONLY. this isn’t true as if you wish to build muscles, you need to be attentive in the kitchen as well. Muscle mass is not just a consequence of lifting and exercising. It is equally important to keep track of what you eat. Keep a track of both- the calories and the ingredients in what you eat.
Knowing that gaining muscle mass is not an impossible task, for both men and women. Here are some tips which can help you to build muscles.
1. Get A Good Amount Of Sleep.
If you are actively lifting and exercising, eating healthily, maintaining your calorie intake BUT not sleeping for about 7-8 hours at the night- you are just draining your efforts. When you are in a deep slumber, your body secretes growth hormone. This hormone helps the damaged muscle to recover and re-energize. It also boosts metabolism and improves immunity. Give your body the required rest and relaxation, if you wish to stay fit and maintain muscle balance.
2. Do Not Focus On Specific Muscles.
Muscle balance is very important. To gain muscle mass, it is important to have a solid foundation and not just some bulked up parts of the body. Working out just for your biceps/triceps or legs will not give you a balanced muscle mass. What if a certain muscle becomes strengthened, however, the counter muscle did not grow correspondingly? This, in turn, creates pressure on the joints.* It is, therefore, necessary to build muscles evenly.
3. Eat Balanced Meals.
As said earlier, muscle mass is not just gained in the gym, but also in the kitchen. Make sure that you include each and every nutrient in your diet. Proteins are very important as muscles are made up of proteins and water. However, your meals should include carbs and fats as well. Fats work great because they act as hormonal mediators and effectively provide calories as it aids metabolism. Burning of fat gives your body the required energy it needs.
4. Lifting Is Not Just The Key, However, It Is Very Important.
Although it is not the only way to achieve what you want, you should lift every other day in order to gain muscular mass. Weighted workouts increase protein synthesis after your exercise session. * Though, it is important to note that the growth of muscles does not take place when you’re exercising, but when you rest after doing so. Heavier is the workout, more is the resting time and subsequently, more is the growth.
Note: For maximum muscle mass, the workout has to get progressively more difficult from month to month.
5. Include A Scoop Of Ice Cream In Your Diet.
This may sound a total opposite of what may be required to gain muscular mass, but it actually works. Taking in ice cream increases the insulin surge. It has been found to be more effective than many other foods in doing so, according to a study in the American Journal of Clinical Nutrition. Have a scoop after about 2 hours of your workout and trigger the dampening of post-workout protein breakdown in your body.
6. Use The Right Supplements.
Just for the basic and main supplements. You may take the BCAA ( aliphatic side-chain amino acid ), glutamine, creatine, HMB, etc. 1 or 2 of these will be sufficient enough to fulfil your nutrient requirements. However, do not forget to follow the guidelines while taking them. The correct usage can provide you with some amount of protein but you abuse your body with loads of supplements, it may have a very negative impact on your body. In extreme cases, it can result in kidney/liver damage, digestive problems, dehydration, etc. You may go for Megawhey- Muscle Building Protein. WheyBuild concentrated whey protein also does the same purpose, however, without causing any damage to your body.
7. Eating Good Is A Must But Eating Often Is Equally Important.
We have focused on the importance of having a balanced diet. It is equally important to note the importance of eating enough and often. You should take at least 6 meals per day, with a gap of about 2.5/3 hours between each. Breakfast, mid-morning snack, lunch, after lunch snack, dinner and after-dinner snack. Also, if you have a fixed working out routine, you should switch your mid-day meals as pre and post-workout sessions.
● Post-workout (carbs + proteins): Recovery smoothies, low-calorie chocolate milk, yogurt, etc. This gives the muscles the ability to replenish glycogen which was lost during the workout.
● Pre-workout (mainly carbs): Peanut butter, bananas, oatmeal, apples, nuts, and raisins, etc. Carbs become essentially pre-workout as they are the fuel which runs the body. However, pre-workout fuel should be taken about 2-3 hours prior, as the body takes time to digest the food and release energy.
8. Eating At the Right Time Is Just As Important.
Once you’re consuming the right amount and type of calories, it is important to note that you take those at the ‘right time’. For example, consuming a high-protein energy bar/snack/shake can help you optimize gaining muscles and also facilitate recovery. Similarly, it is very important to eat high-carbs snack 1-2 hours before the workout session, to provide energy to the body. Eating something heavy and high in carbs is not suggested late at nights.
9. It Is Never Too Late To Begin.
It is true that with age, we lose muscle mass, however, the ability to maintain and build new muscles still remains with us. With the correct guidance and dietary habits, you can gain new muscles even in your golden years. So, why not?
10. Stay Positive.
The results so not surface within days or weeks. It takes months of training and dietary changes to show a persistent increase in your muscular mass. Even when the results start to come up, you need to continue the same routine as a lifelong practice, otherwise, you may end up losing all you’ve managed to gain. It isn’t just gaining once, it has to be maintained healthily. Hence, staying positive and motivated to continue doing the same without putting an end to this routine is very important.
These are some of the ways which can give you a good head start towards maintaining a muscle balance in your body. Building muscles and maintaining a healthy muscle mass also keeps the body’s fat count in check. Exercising and eating healthily at the right time, definitely helps to reduce fat as well. So, try these basic and easy tips to achieve dual benefits.