Muscle gain is not a Utopian dream anymore.
If one keeps in mind a few simple, but with adequate tips gaining muscle becomes an easy goal to accomplish.
Some of the effective steps are as follows- 1.
Balanced Diet: A balanced diet is important for gaining muscle mass.
More protein should be added in the diet to gain muscle.
Protein helps in building new muscle and helps in repairing of injured muscles.
Milk, eggs, fish, and other non-vegetarian sources of protein like seafood can be added to the daily diet.
Also, intake of carbohydrate should be increased.
Also, intake of Essential Fatty Acids (EFAs) should be increased.
EFAs help in controlling damage to the muscles during heavy workouts.
2.
Extra Supplements: Apart from regular diet, it is also necessary to take extra supplements in the form of multi-vitamins and anti-oxidants.
Vitamins A, B, C, D, E and K and minerals like calcium, magnesium, zinc, iron, selenium etc, should be taken along with daily diet.
However, they should be taken after consulting a medical expert.
3.
Proper Hydration: Keeping the body well hydrated is very necessary.
Adequate intake of water is important for reducing the risk of muscle damage during work -outs.
4.
Taking frequent meals: It is also advised to take small meals frequently at regular intervals.
For example, if a person requires a daily calorie intake of 3600 calories, then it should be divided into 6 small meals of 600 calories per day.
Also, intake of calories should be more than number of calories burnt in work-out sessions.
This calorie surplus is crucial for building muscle mass.
5.
Adequate rest breaks: For consistent muscle gain, it is necessary to take rest at regular intervals.
Rest helps in recuperation from muscular wear and tear and helps in rejuvenating the body.