Your wondering how to gain muscle naturally aren’t you? There are many gimmicks and “shortcuts” to be found, but there is only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use dangerous illegal hormones or steroids. The “how to gain muscle” question has two easy steps to follow:
1) Increase your caloric intake
2) Increase your workout intensity
When you first begin thinking about how to gain muscle, the first instinct may be “But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives. At this point you have to realize that dieting and exercising to lose weight is different than dieting and exercising to gain muscle.
In gaining muscle mass, the caloric intake must be increased. You have to take in more calories that your body is used to: take in more proteins and fats-your body has no choice but to gain weight. While nutritional supplements may be used, this should NOT be used to replace a healthy diet. The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you seek.
By working out you will stimulate growth by “overloading” the muscles. If you are among the millions who are constantly trying to gain weight and build muscle mass, remember that a firm commitment to a proper diet and a good weight-training routine are the best ways for achieving your goals. Also that a muscle mass building diet includes plenty of protein and enough calories to promote weight gain.
Protein is a very important element in a mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and lean red meat are excellent sources of protein. Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day. The best muscle building diet is a combination of consuming adequate calories and the proper types of foods.