If your struggling to put on muscle and you feel you’ve tried everything. Check out these quick tips on building muscle that actually work. All of these tips are proven through studies to help produce lean muscle within the human body. So if you aren’t already using these tips in your training and eating routine make sure you add them right away!
Eat Meat. Meat is high in protein and helps to promote a natural process in the body called protein synthesis. Try to consume 1 gram of protein per pound of body weight because this is roughly the amount of protein your body can synthesis (or use) within a day. Your body is constantly using protein reserves for other functioning process’s in the body such as making hormones. That is why is it important to consume enough protein.
Eat More Food. In addition to eating more protein you need to eat more calories. Your body needs an calories surplus to build muscle – meaning, you need to provide your body will more nutrients than it is using in order to place your body in a muscle building state.
Here is an interesting formula you can use to calculate the number of extra calories you need to take in on a daily basis in order to gain 1 pound a week. Found from “A Skinny Dad’s Guide to Add Muscle”
A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.
Train your biggest muscle groups. By training your larger muscle groups with squats, chest press, dead-lifts, pull-ups, rows, military-press will intensify your workouts causing an increase in protein synthesis. To maximize your larger muscle group workouts – do two or three sets of eight to twelve repetitions leaving a 60 second rest between each set.
Eat carbohydrates after your workout. In order to rebuild muscle faster you need to refuel your body with carbs after a intense workout. Post-workout meals contain carbs boost you insulin levels giving you a slower rate of protein breakdown – some simple foods to add to your post-workout meal that contain the carbs needed for recovery are banana’s, peanut-butter sandwich, and even carb drinks. For a more in depth breakdown of why carbs are important after a training session see “The Benefits Of Post-Workout Carbohydrates”
Have Greek Yogurt before bed. Eating a meal with carbohydrates and protein will reduce protein breakdown while you are sleeping and keep your body in a positive nitrogen balance. Your nitrogen balance equals your nitrogen intake subtract your nitrogen loss – you want to be in a nitrogen balance to build muscle. Greek Yogurt is great because it is slow digesting and is packed with protein.
Eat every three hours. Eating every three hours will ensure you eat enough through the day and help build a stable metabolism. If you take the total amount of calories you need in a day (from the formula above) and divide it by six it will give you the number of calories you should eat each meal. 20 grams of protein is sufficient for each meal you have spaced three hours apart from one another.