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Adding lean muscle mass is one of the best ways to make some improvements to your physique as it will help add more definition and muscle tone, while also assisting with the fat burning process. The more lean muscle mass you have, the higher your resting metabolic rate will be, so this can help ensure that you burn off excess body fat all day long.
Provide An Overloading Stimulus
The first thing that you must do if you’re going to be successful with your attempt to gain muscle is to make sure that your workout provides an overloading stimulus . In order to get the body to build more muscle, you must provide it a reason to do so and that is precisely what this stimulus will do.
You need to go into the gym and do something different with your workouts that shocks the muscle tissues and provides them with a challenge. As you do this, you’ll create small muscle tears in the fibers, which then will be rebuilt back up stronger and larger again. This added challenge can come from increase in weight lifted, a higher number repitition of sets, shorter rest period between your sets, or through a different exercise selection.
Without the overloading stimulus, you can maintain your current fitness level with your workout sessions, but it’s unlikely that you’ll actually build more muscle.
Back Off And Rest
After your workouts, then the next step to see success with the goal to gain muscle will be to rest. Rest is absolutely critical to the muscle building process because this is when the body is going to build back those muscle fibers stronger and larger than they were before.
Most people think that they’re getting results each and every time they hit the gym, but if the truth is told the results actually come when they’re resting, not in the gym.
When they’re resting & outside of the gym is when they reparing & growing stronger. How much rest time you need is quite individual as recovery is based on a number of individual factors as well as how much added activity you’re doing. If you sit at a desk all day in the office you will have more recovery time then you’re up on your feet moving around all day. The more total recovery time you get each day, the more frequently you can do your workouts.
If you ever find yourself going back into the gym feeling weaker than you were before, that’s a clear indication that you aren’t recovering and need more total time off to rest.
Feed Your Body Well
The next step in the equation to gain muscle is to make sure that you feed your body. While rest is absolutely imperative to get results, if you’re resting but not feeding yourself, you aren’t providing the raw materials the body needs for repair & new muscle tissue.
You need to provide a surplus
of these raw materials so that you can actually build new muscle fibers not just repair what you already had.
One big mistake that many people who want to gain muscle make is training hard in the gym, but then not eating enough calories. Calories are what will supply the fuel to generate more lean muscle mass.
A combination of lean proteins, complex carbohydrates, and healthy fats will all do the trick to help boost your success. Aim to consume somewhere around 200-500 calories over and above your maintenance requirements for optimal results.
Reduce Your Stress
Moving along, another key factor in seeing the best results possible is limiting the amount of stress that you deal with on a day to day basis.
Stress is particular harmful for your progress because it will cause you to produce cortisol, which can cause the muscle tissues to begin to break down. This is going to work in direct opposition of the goals that you have set right now, so as you can imagine, is not quite what you want to be experiencing. Take whatever measures are necessary to reduce your stress will definitely help you out.
Get Sufficient Sleep
Finally, make sure that you are getting enough sleep at night.
Sleep is the primary time when the body is going to repair and building new muscle tissue.
Those who don’t get at least eight hours of sleep each night will be sacrificing recovery and will more than likely find themselves dragging and tired in the gym.
Start making sleep a priority and you will definitely see improvements in the results that you achieve.
Be sure to factor in not only your workouts but also take a good look at your diet and lifestyle as well. All of these work together in the process to achieve best results.
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