Building muscle requires a healthy balance of resistance training, nutrition, and rest. Here are some guidelines to help you bulk up.
Nourishment tips to live by!
- Build muscle by consuming more calories than your body burns. (Caloric Surplus)
- Adequate protein intake is crucial for muscle growth and repair. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. (Protein Intake)
- Include sufficient carbohydrates for energy and healthy fats for overall health. Find a balance based on your individual needs and goals. (Carbohydrates and Fats)
- After your workout, have a full meal that includes equal amounts of carbs and protein, like steak and mashed potatoes or chicken breast and pasta. Skip the protein shake!
Bake sweet potatoes with peanutbutter and place inside the fridge
Movement
- Aim for at least 3-4 strength training sessions per week, each targeting different muscle groups to maximize your gains.
- Make sure to lift weights that are challenging enough to push yourself, but also allow you to maintain proper form. Remember, gradual progression is key.
- Mix up your routine by incorporating a variety of exercises to target different muscle groups. Compound exercises like squats and deadlifts are a great way to activate multiple muscle groups at once.
Cardio is great for shredding fat and dropping pounds, but if you're looking to build muscle mass, try resitance trainings.
Hydration
Stay hydrated for muscle gains. H2O: the building block of gains.
Rest and Recovery
7-9 hours of sleep a night are the secret weapon your muscles need to recover and come back stronger. Don't forget to schedule some rest days too. After all, that's when the real growth happens.
Consistency
Consistency is key to achieving your fitness goals. Don't forget to track your progress so you can make necessary adjustments to your routine.
Supplement your life
Valeo Marine Collagen +: 1 scoop a day. Helps in improving muscle synthesis
Elete Electrolytes 120 ml: 1 tbsp a day. Helps in improving hydration
Keep Track
- Take pictures
- Take your hip and waist measurements
- Take your skin fold thickness
- Compare the fit of your clothes