How to Gain Muscle
There’s no longer a need to spend hours at the gym to get muscles. People only need 20 to 30 minutes, at least two to three times per week. This can be easily done at home. Strength training is the best way to see results. This consists of simple but effective exercises that increase muscle mass that’s combined with other regular workouts.
Results will not happen overnight. Still, one single session can increase muscle growth. This process is known as protein synthesis, which takes place 2 to 4 hours after a workout. Those elevated levels will stay that way for about 24 hours.
People who want to lift should only aim for 8 to 15 reps – which is one set. It’s advised to wait up to a minute in between each set. Then move onto the next and rest in between. It should take at least three seconds to complete each set.
It’s not all about lifting and eating protein. There are several methods involved. Here are some other methods that Helen Lee Schifter uses to increase muscle mass.
Breakfast is the Most Important Meal of the Day
Not only is breakfast more important, but it also provides a boost of energy. It’s better than relying on caffeine alone. Plus, it keeps men and women full until their next meal or snack. The day goes better if breakfast is consumed first. It’s one of the best ways to increase muscle mass when the meal consists of eggs, yogurt, smoothies, or cottage cheese.
Have Protein With Each Meal
Helen Lee Schifter likes to have protein with each meal. Protein is required to increase and maintain big muscles. The required amount of protein is 1g of 454g per body weight. That amounts to 200 grams per day if a woman weighs 91kg. The best way to achieve this goal is to consume protein with each meal.
The best sources of whole protein include dairy, eggs, fish, poultry, red meat, and whey. There are also alternatives for vegans and vegetarians such as lentils, nuts, seeds, and tofu.
Consume Fruits & Veggies With Each Meal
The sides are just as important as the main course. Fruits and vegetables contain antioxidants, fiber, minerals, and vitamins, which aids in digestion. However, some of these foods have added sugars. Aspiring fitness lovers should read the labels to learn the sugar content when it comes to certain types of fruit.
Aim for a Diet Filled With Whole Foods
The best way to increase muscle mass, one’s diet should consist of 90% whole foods. These are clean foods that are not processed or refined and are as close to their natural state. Examples of whole foods include eggs, fish, fruits, raw meats, rice, quinoa, oats, and vegetables.
Also, watch out for processed foods. These usually contain corn syrup, trans-fats, sodium, added sugar, and other hard-to-pronounce ingredients. For example, frozen meals and ready-to-eat meals contain these unwanted chemicals.
Increasing muscle requires a combination of strength training and following a strict diet. This can lead to long-term results with muscle size and strength. While it can take months or years to increase muscle mass, it’s possible for most individuals.