Gaining
muscles requires 5 main principals, which everyone needs to be aware
of, and master them, in this article we will show you how you can gain
muscles, either you are a female or a male, after reading this article,
you will officially get a Phd in the science of gaining muscles. The 5
main principals will give you a deep understanding about how your body
works regarding the muscle growth, also you will relearn the facts about
dieting and training with the true efficient way. In this article we
are not giving false hopes like - gaining muscles fast and easy - time
is irrelevant when it comes to muscle growth. I introduce you the 5 main
principals you need to apply in order to gain muscles :
1.WHAT IS THE FIRST STEP TO GAIN MUSCLE ?
Learning
about you body is the first step, we will mention some of the important
topics you need to master, and it's up to you to master that and dig
deeper, until you have a precise deduction:
Metabolism: is
the chemical processes that occurs in your body in order to keep the
lights on, meaning, it's the mechanism that turns your food intakes into
fuel, to be used afterwards, by your muscles and organs.
Caloric Deficit: it
is a way to calculate your calories' daily intake, thus you will know
how many calories you need in order to gain muscle or lose weight, CALCULATE YOUR CALORIC DEFICIT.
Fat Loss: the
majority get confused when it comes to bulking up, thinking that while
gaining muscles, the fat comes with it, that's a true deduction, but it
is not a safe way to gain muscles, professionals do that, for us, the
amateurs, it will take longer than we think to gain lean muscles, years
are the norm when it comes to gain muscles. Thus slow progress is
required, without putting on any extra fat.
☣LEAVE YOUR EGO HOME AND DON'T KNOCK ON SNAP CITY'S DOOR☣
2.SHOULD I LIFT HEAVY WEIGHTS TO GAIN MUSCLE ?
This
is a mistake that each one of us do and/or did, after hitting the gym
for a long time, we think that we know all about it, we think that we
are the best, the strongest, at that moment, you have to reconsider and
reboot your system and start from scratch. Lifting at your capacity is
critical when it comes to gaining muscles, thus don't ever go above
and/or below your capacity when you lift weights, i.e. lifting heavy
weights needs to be done smartly, especially in the compound movements
3.WHICH DIET IS THE BEST ?
Eating
is the keystone to gain muscles, don't waste your time looking for a
magical diet that will give you muscles fast, it doesn't exist, it
depends on your metabolism, body type, and other factors regarding the
muscle growth, you can't make the cells grow faster than the normal
natural rate. Thus, stick with the basics, by eating organic foods, and
having a healthy intake of proteins, carbs, fats, and all the necessary
nutrients. The protein is the star of all diets, so here is some numbers
to help you calculate your personal needed intake; for a grown
individual, 0.8 grams per kilogram ( 0.36 grams per pounds ) is enough
to keep the one alive, when it comes to a bodybuilder who wants to gain
muscles, the pattern it needs to be followed, is to increase that amount
by 30%, then see the outcome and the impact on your body, then increase
it by 10% each time you feel the need to.
⁕EATING FAT DOES NOT MAKE YOU GAIN FAT, THE LIVER IS THE ORGAN RESPONSIBLE OF TURNING SUGAR INTO FATS, THUS, IN ORDER TO NOT PRODUCE EXTRA FAT IN YOUR BODY, CUT THE SUGAR LIT BIT⁕
4.WHICH PROGRAM IS THE BEST TO GAIN MUSCLES ?
Now,
let's talk about the real deal. When you hit the gym, the way you
train, will impact the result you will get, regarding the intensity, and
consistency, meaning, maybe you will not see the wanted results as fast
as you think, depends on your body type, the muscle gain varies, some
can see changes after several months, and for others, the changes come
within years, the bottom line, you cannot quit, keep on hitting the gym,
and forget about time. Another important concept, regarding the sets,
the reps, and the chosen exercises, do not follow other bodybuilders'
plans, learn from them, and try various training programs, until you
find the exercises that match your needs and give you the wanted
results, however, sticking with the basics is a must, until you become
aware about how your body reacts with each exercise, then you will put a
customized training program. The rest days are a critical matter also,
it is as important as training, always give your body time to recover
and reboot.
5.DO I NEED SUPPLEMENTS TO GAIN MUSCLES ?
When
it comes to supplements, it is a personal choice, some believe that
they can gain muscles without any kind of supplements, others believe
that without supplements, your body can not surpass the natural limits. I
believe that the name speaks on itself, they named them supplements,
because they are just "supplements", so putting them as a priority over
natural food is a mistake, of course you can gain muscles without using
supplements, thus, do not think about supplements as a magical solution
for gaining
Source: hassfitness.com
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