Gaining muscles certainly won’t be smooth sailing. First off, there are heaps of methods, preferences, and factors that everyone seems to have their two cents on. All is well until we lose sight of the true basic ideals of building serious definition and muscle tone.
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In a nutshell:
For whatever reason, there are some not-so-known things about muscle gain that no one just talks about. For instance, lifting weights is great, but it’ll only take you so far if your goal is to build muscle. You can incorporate them into your diet, but don’t be too reliant on them, as they aren’t actually ideal for building muscle. Protein shakes and bars may give you tons of macronutrients, but the micronutrients you would get from a regular meal are still second to none.
Therefore, as much as possible, have a full meal, instead of just doing away with a supplement or protein bar. If you want optimal muscle gains, then consider eating more whole food meals every day. Although you can still build muscle by eating fewer meals, you’ll have better and quicker results if you evenly distribute your protein intake in more meals than normal. Also, you’ll need to think of how you can eat more within a day. Another thing that most people don’t talk about when gaining muscle is the looming lack of appetite later on. Meanwhile, others don’t notice one of the challenges of muscle building is oftentimes feeling stuffed, even when you’re not truly full. This is different from a calorie deficit to lose weight where you’re struggling to wait until your next meal. But when you’re used to eating more calories than you need, at some point, you’ll lose appetite because you’re still going to feel stuffed from the previous meal or two.
To gain muscle you must eat more than enough muscle, and so, it’s going to feel like forcing yourself to chew and swallow that chicken breast. In the beginning, your diet can be a mess yet you’re also still gaining muscle, which is known as “newbie gains.” Sadly, these gains won’t last long. At this point, you won’t add muscle gains without a proper diet plan. No matter how well you eat and how hard you work out, if you only get 4 or 5 hours of sleep a night, then don’t expect even decent muscle growth. A good rule is to not hit the gym more than 5 or 6 days a week. If they have, then people wouldn’t have thought that hitting the gym and going hard every single week is the way to gain more muscle. Take an entire week off, instead, to let your body fully rest and recover. When you’re back the following week, you’ll be surprised with how much you’ve become stronger. You can do the same active recovery to the rest of your muscles, aside from your chest.
And while we’re on the topic of resting, another thing that everyone seems to be forgetting or ignoring is muscle memory. After a month of not training, you’ll surely lose muscle and strength. Excessive alcohol intake can even lead to muscle loss and fat gain. But you should know that drinking alcohol has been shown to decrease protein synthesis rates, which is definitely bad for muscle growth. Plus, if you have a drinking session when you’re supposed to work out the following morning, then it’s most likely that your performance is gonna be dramatically reduced. If for just one night a week you don’t get much sleep or you have some drinks, then it shouldn’t affect your muscle gain too much. Once you’ve gained a noticeable amount of muscle mass, then you’ll receive many looks from others, and some will come with labels and stereotypes. With that said, try not to let those hurtful labels get in your way of gaining muscles. What do you think about those little-known things about muscle gain?
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