Build Muscle Mass Efficiently
Tips to Build Muscle Mass Faster and Larger
You’ve probably already learned that eating more protein helps your body to build muscle mass more effectively and efficiently. So if you’re looking to build muscle mass, eating more protein becomes a great asset in your workouts. Note that the protein you consume does not have to be animal protein because there are many other types of foods that work even better in some people than protein from animals.
Vegetarians Can Sometimes Build Muscle Mass Faster
Many vegetarians for instance manage to build muscle mass without ever putting animal protein in their body. The protein best suited for vegetarians needs to come from plant or dairy sources like beans, peas, nuts, rice and protein supplements that contain whey, rice protein, pea protein and if you choose soy protein.
The advantage to using plant and dairy sources to build muscle mass is that the fat content is less than in animals. Additionally, the fats found in plants are generally the “good fats” that your body needs and are less likely to pack on body fat, contribute to high blood pressure and cholesterol like animal fat can.
Combine Meat and Protein Supplements to Build Muscle Mass
If you’re the kind of person who enjoys eating meat and eggs but do not like to consume large amounts every day then using protein supplements to build muscle mass is a great addition to your diet. If you’re trying to lose fat while building up muscle mass you can mix your protein supplements with water. If you want to gain weight then use milk for some added fat and calories or even opt for a complete protein meal replacement shake.
Keep in mind that it takes more energy (calories) for your digestive system to break down meat protein. Because of this, eating meat will sustain your body for a longer period of time than drinking a protein shake that digests much easier and faster. Using a good quality protein supplement can speed up your metabolism and you can be building muscle mass at a faster rate than the muscle builder who eats primarily animal protein.
Build Muscle Mass with Proper Nutrients and Doing Weight Training Correctly
What’s important to remember is that to build muscle mass and maintain a healthy body, getting proper nutrition is extremely important but so is doing weight training correctly. For example, many people believe that the harder and more often they work out the faster they’ll build muscle mass. This thinking can lead to failure because over-training can tear down your muscles and your muscles require rest in order to build back up.
Did you catch that important tip? Your muscles heal, build and grow during rest after your workouts. If you don’t let your muscles rest the muscle tissues can’t repair and build back up resulting in the failure of your muscle building plans. For this reason, when you do your weight training you’ll want to alternate days like one day on and one day off.
If you want to workout everyday your best bet is to alternate working different muscle groups such as work on your arms one day, your legs the next day and your chest, back and shoulder muscles all on different days. This does the same thing because as you are building up your muscle mass each muscle group gets the rest they need to be able to repair and grow.
The Best Way to Build Muscle Mass Effectively
- Be consistent but don’t overdo your workouts.
- Alternate workout days or alternate working different muscle groups.
- Your muscles need rest time to repair and build.
- Eat high protein foods, use protein supplements or do both.
Probably the most important thing is to avoid disappointment from trying to do too much too quickly. You now know that rest is important to build muscle mass but if you overdo it, it could lead to injury. If you injure yourself you’ll not be able to weight train for weeks, possibly months and while resting for that long the muscle mass you’ve built up so far will become lost.
If you’re just starting on your journey to building muscle mass you may not have equipment yet then the article Build Muscle Mass without Weights might be helpful and new or not Building Muscles for Men and Women may be an interesting read.