Although it may be a longer process than using performance enhancing drugs or steroids, building muscle naturally is much safer for your health and involves more of a regimented routine when it comes to diet and exercise. Here are a few pointers to help you reach your muscle building goals.
Know Your Body Type-Your body type plays an essential role in how easily and quickly you put on muscle mass.* People typically fall into one of three body type categories: ectomorphs, mesomorphs and endomorphs.*Ectomorphs are small framed and skinny with low muscle mass. Ectomorphs find it difficult to gain weight and put on muscle.* Mesomorphs have the classic athletic body type. Mesomorphs respond well to strength training and put on well-defined muscle mass easily.* Endomorphs are short with stocky builds and higher body fat compositions. Endomorphs gain muscle easily, but they also easily gain fat. They have slower metabolisms and find it difficult to lose fat.*
Create a Calorie Surplus-It is recommended that you add 500 calories to your diet.* If you add more than that, your body will turn the rest into fat.* Everyone’s body is different so if you cannot gain any muscle mass, then increase your caloric intake by an additional 250.*
Increase Your Protein Intake-Protein makes up all the tissues of your body, including muscle tissue.* your daily goal should be between 1.6 and 2.2 grams per kilogram of bodyweight per day.* For example, there are about 135 grams of protein in 22 large eggs or 15 ounces of chicken breast.*
These tips will not only help you gain more muscle mass, they will also help you live a better lifestyle in general by knowing what type of body you have and moving forward accordingly. As always, please consult with your healthcare provider before making any changes with your exercise and diet regimen.