There are plenty of benefits to gaining muscle mass. The more muscle you have, the more calories you’ll burn and the stronger you’ll get (plus you’ll obviously look better). The formula for a fit physique is straightforward: proper nutrition, regular exercise and adequate rest. Here at MenScience, we’ve broken down the equation even more to help you get a toned figure.
– Eat breakfast. The worst breakfast is no breakfast — your body is starved for fuel after sleeping all night. Have breakfast as soon as you wake up to kick-start your metabolism for the rest of the day. This will get your anabolic processes fired up to start building muscle, too. If you don’t have time to cook, consider mixing a whey protein shake as a healthy alternative.
– Eat something every 3-4 hours. A lot of us are used to eating just three huge meals a day. Instead, break down those three huge meals into 4-5 smaller meals. Frequent small meals accelerate your metabolism and also support anabolic processes (the natural body processes that support muscle growth). Need some diet ideas? Check out “Men’s Nutrition: What to Eat + What to Avoid.”
– Get more conjugated linoleic acid (CLA) in your diet. CLA has been shown to support muscle-growth and weight-loss processes in men when combined with healthy diet and exercise. It may also help boost immune function. Consider a men’s CLA supplement to start taking advantage of this nutritional powerhouse.
– Complement CLA intake with creatine. Creatine is a natural substance found in food and produced by the body that transports energy to cells. Studies suggest that creatine can help improve strength in high-intensity, short-duration workouts such as weight-training as well as support lean muscle gains. If you have a pre-existing condition, consult your physician before taking any nutritional supplement.
– Eat more protein. Protein is the building block of muscle, so aim to increase your protein intake with lean meats and fish. Chicken breast, turkey, salmon and scallops are all great high-protein foods that are also low in bad fats. A whey protein shake is another convenient way to boost your protein intake. Read “Top 10 Power Foods for Men” for a list of more great foods to help you lose weight and build muscle.
– Lift heavier weights with fewer repetitions: The heavier the weights you use, the more muscle growth you’ll see if you follow a proper men’s nutrition plan. The next time you’re reaching for those dumbbells or adjusting the weights on your machine, find a weight that allows you to do a max of 8-12 reps without sacrificing form. A creatine monohydrate supplement can help you push out a few extra reps during your workout, as can a pre-workout supplement.
– Rest more. Contrary to popular belief, working out every day isn’t the most effective way to get results. After a workout, your muscles experience micro-tears that require rest to repair and grow. Not getting enough rest between workouts not only limits growth, but also makes you really sore. Try to space your workouts out by at least 24 hours. You should also consider taking a post-workout supplement to reduce soreness and provide your body with optimal fuel for repair.
– Eat more carbs. Simple carbs in small quantities before and after exercise can benefit muscle tissue synthesis; consuming complex carbohydrates throughout the day also supports muscle synthesis. Remember that you need energy to be able to work out, and protein is not an efficient source of energy. So if you don’t eat the right amount of carbs, your body will metabolize protein that you need to convert in muscle mass. Check out “The Truth About Carbs” to find out more about how to make carbs work for you. Both a pre-workout supplement and a post-workout supplement contain the ideal ratio of carbs and protein to maximize your workout efforts and accelerate recovery.
– Sleep well. The most active part of muscle-building happens at night when your body has time to repair itself. Your body will find it almost impossible to build muscle if you don’t get a lot of high-quality sleep. Turn off the late-night TV shows and go to sleep a little earlier. Read “How Sleep Affects Men’s Health” for more reasons to stay in bed.
– Take a men’s multivitamin: Even if you eat a balanced diet, it’s possible that you’re lacking a micronutrient like iron, niacin or vitamin D that’s required by your body to build muscle. A multivitamin for men can help you fill those nutritional gaps easily.
