Time to read : 3 min
6 tips to gain weight and build muscles
3. Get enough rest
To gain more muscle mass, you'll need to train hard, but it's equally important to rest well. Muscles grow by creating a stimulus (strength training) and then removing it (rest). During rest, your muscles have the opportunity to recover, leading to an increase in muscle mass. Ensure you get sufficient rest and prioritize good sleep.
4. Caloric balance
Nutrition is the next crucial aspect when it comes to building more muscle mass, specifically focusing on your caloric balance: you need to maintain a calorie surplus. This means your body should consume more energy (calories) than it expends. Without a calorie surplus, gaining muscle mass can be challenging unless you're a complete beginner.
Regular training increases your body's energy expenditure, so you'll need to eat more than you're accustomed to. Handy apps for tracking your calorie intake include MyFitnessPal and Fatsecret. You can use them for a few weeks to get a good sense of your daily calorie consumption. Afterward, you can stop if you find it too cumbersome.
Read also: Should you lose weight first or gain weight (build muscles)?
5. Pay attention to your protein intake
Proteins are the essential building blocks of muscles, so it's crucial to consume an adequate amount of them. Also, consider the timing of your protein intake, especially around your workout sessions and before bedtime. Getting enough protein during these times promotes muscle recovery.
For "regular people," a recommended protein intake is 0.8 grams per kilogram of body weight, while strength trainers need 1.8 grams of protein per kilogram of body weight.
You can find proteins in both plant-based and animal products. Additionally, you may opt for a plant-based protein shake as a supplementary or convenient choice. Our recipe page is filled with tasty plant-based, protein-rich recipes.
6. Eat the right foods
Ensure that your meals are nutritious with high-quality calories. While you can create a calorie surplus with fast food, it's better to focus on healthy nutrition. This includes consuming plenty of vegetables and fruits, whole grains, pasta, nuts, seeds, and legumes.
Conclusion
To gain muscle mass, it's important to consistently engage in strength training multiple times a week. Additionally, prioritize sufficient rest and consume healthy meals with an ample supply of proteins. This way, your body can recover and grow optimally.
Tip: If strength training is new to you, use a training schedule, learn the correct techniques to prevent injuries, or consider hiring a personal trainer!
- Fitblogs
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