Как набрать мышечную массу питание: Как быстро набрать мышечную массу в домашних условиях: правила и примеры меню

«Какие продукты употреблять для набора веса?» – Яндекс.Кью

Для набора веса, так же как и для похудения рекомендуется сбалансированное питание. Только в случае набора веса, создается не дефицит калорий, а избыток. Для того, чтобы определить сколько калорий необходимо вашему организму для поддержания жизнедеятельности (основной обмен) рекомендуется сделать исследование Биоимпедансметрию. Также можно подсчитать основной обмен по формуле Харриса Бенедикта.

Для мужчин основной обмен = 88.362 + (13.397 x вес в кг) + (4.799 x рост в сантиметрах) — (5.677 x возраст в годах). Для женщин основной обмен = 447.593 + (9.247 x вес в кг) + (3.098 x рост в сантиметрах) — (4.330 x возраст в годах).

Далее полученную цифру нужно умножить на уровень физической активности. При низкой активности (сидячий образ жизни) основной обмен умножают на 1,2; Невысокая активность (1–3 тренировки в неделю) — на 1,375; Умеренная активность (3–5 тренировок в неделю) — на 1.55 ; Высокая активность (6–7 тренировок в неделю) — 1.725 ;

Экстремально высокая активность (2 и более тренировок в день) — 1.9 .

Получившееся значение — это те калории, которые необходимы для поддержания организма в том состоянии , в котором он находится сейчас с учетом физической активности в настоящее время. Для того чтобы увеличить массу тела, полученный калораж увеличивают на 10%.

Дня набора веса, продукты питания в рационе не ограничиваются, но нужно помнить, что важно сбалансированное питание, содержащее белки, жиры и углеводы в соотношении 1:1:4. Так как если вы будете, например, увеличивать калораж только за счет углеводной пищи, вероятнее всего масса тела увеличится только за счет жировой ткани. Но важно также достаточное потребление белка (при средних физических нагрузках 1,2-1,5 г/кг массы тела), для того, чтобы не потерять мышечную массу.

Помните также, что не стоит злоупотреблять жаренными, жирными продуктами, фастфудом, продуктами, содержащими трансжиры( везде , где содержится маргарин, гидрогенизированные масла), большим количеством сладостей. Эти продукты не полезны для организма и при злоупотреблении могут привести к нарушению обменных процессов, заболеваниям.

Как набрать мышечную массу парню питание

Мы часто встречаем худых людей, которые никогда не сидели на специализированных диетах. Они, наоборот, не ограничивают себя в питании, любят мучное и сладкое, но выглядят так, как будто голодают. Если девушек стройность украшает, то парней такое состояние вещей, наоборот, угнетает. Худоба не придает им мужественности. Как набрать массу тела худому парню? Если худой парень уверен, что у него нет проблем со здоровьем, и он желает набрать вес, то ему необходимо изменить свой образ жизни и прислушаться к нашим рекомендациям. Следуя им он сможет из худого слабака превратиться в накаченного парня с привлекательной фигурой.

Виды телосложения

Представители мужского пола по типу телосложения делятся на три типа:

• Мезоморфы – мужчины, имеющие среднее или большое тело. Они обладают хорошо развитыми мышцами, у них средняя скорость обмена веществ. Мезоморфы могут быстро набирать и сбрасывать вес.
• Эндоморфы — низкие толстые люди, с большим количеством мышц и высоким процентом содержания жира в теле. Обмен веществ медленный, он легко набирает вес и тяжело скидывает.

Эктоморфы — это люди худые, у них быстрый обмен веществ. Им очень сложно набрать нужные килограммы. Несмотря на полноценное и калорийное питание у них в организме происходят реакции, которые разрушают белок, не дают роста мышечной массы. Эктоморфы труднее всего нарабатывает мышцы, потому что они развиваются медленно, но с этим можно бороться.

Способы набора массы

Как набрать мышечную массу худому мужчине? Этот вопрос волнует многих представителей сильного пола. Для того чтобы достичь желанного результата и не исхудать полностью, придерживайтесь следующих советов.

Желание, терпение, целеустремленность

Если человек горит желанием получить необходимый результат, то он достигнет своей цели. Нужно верить в результат, но надо и осознавать, что моментального эффекта не будет. Первые изменения можно увидеть через 2-3 месяца. А кардинальные изменения произойдут не менее чем через год.

Правильное питание

Худые парни жалуются, что они вроде бы едят много, но вес так и не увеличивается. На самом деле, они просто питаются некачественно, им только кажется, что они много едят. Но при этом калорий хватает только на то, «чтобы не упасть». Разумеется, при таком подходе о росте массы тела речи идти и не может. Для набора мышечной массы важно правильно питаться, чтобы каждая мышца получала необходимый объем питательных веществ.

Если у вас проблемы с набором веса, то вероятнее всего вы мало едите. Изначально надо пересмотреть свой рацион. Приблизительно 70% успеха в вопросе набора веса зависит именно от качества еды. В рационе обязательно должны быть белки, углеводы, жиры. Оптимальной пропорций является соотношение 30/45/15. В таком случае можно легко увеличить вес и поддерживать нормальный обмен веществ. Помните, что на 1 кг веса необходимо 2 г белка.

Полноценный качественный белок в рационе — обязательное условие для увеличения мышечной массы. Даже если пища высококалорийная, а белка не хватает, то мышцы не будут расти, но зато появится жировая прослойка. Поэтому вам просто не обойтись без мяса, яиц, творога, орехов, бобовых, круп.

Обязательно надо есть фрукты и овощи. Не запрещаются употреблять в пищу сладости, но их надо есть в меру. Необходимо поступление достаточного количества калорий за сутки. Их количество можно подсчитать по следующей формуле:

Ваш вес, умноженный на 30 + 500

Например, если ваш вес 75 кг, то вам необходимо 2750 калорий. Они будут стимулировать процесс роста мышечных волокон. Если через неделю вес не изменится, то надо прибавить еще 500 калорий и наблюдать за прибавкой в весе.

Обязательно исключить из питания фастфуд, жареную пищу, газированные напитки. Кушать надо часто небольшими порциями 5-6 раз в день.

Приучайте себя регулярно завтракать, очень важно получить калории в первый час после сна.

Завтрак должен быть максимально калорийный. Лучше всего есть в это время дня творог, омлет, каши, молоко, йогурты, фрукты и зелень. На обед и ужин — салаты из продуктов животного и растительного происхождения, гарниры в виде риса, гречки, макарон, картофеля. В промежутках балуйте себя сухофруктами, орехами, творогом, салатом. Желательно употреблять специальные протеиновые батончики.

Надо придерживаться правила: за час или полтора до начала тренировки, обязательно съешьте углеводную пищу. Например, гречневую кашу или какие-то фрукты со сметаной. После занятия спортом в течение 45 минут надо поесть для восстановления потраченных калорий.

Из углеводов предпочтение надо отдавать кашам, их обязательно варить на молоке с добавлением сахара. Особое внимание надо уделить жирам, ими богата рыба, льняное, растительное и оливковое масло.

Чтобы правильно работал кишечник, необходимо больше употреблять овощей, они помогают лучше усваиваться питательным веществам. Пейте много воды. При наборе мышечной массы, при быстром обмене веществ организм требует больше воды, чем обычно.

Спортивное питание и БАДы для набора массы

Можно использовать в рационе специальное спортивное питание и разные добавки. Какое спортивное питание помогает набрать мышечную массу худому парню? Увеличить вес помогут протеиновые коктейли и гейнеры. Существует много различных видов протеиновых коктейлей. Сывороточный протеин пьют утром и перед тренировками, казеиновый — перед сном. Гейнер пьют два-три раза в день, утром перед тренировкой и перед сном. Спортивное питание лучше приобретать в специализированных, проверенных магазинах. Остерегайтесь – на рынке много подделок.

Для того чтобы улучшить аппетит, можно подключить в свой рацион биологически активные добавки – витамины, БАДы и так далее.

Отрицательно на восстановительный процесс влияет алкоголь.

Необходимо представить, что употребление пищи — это работа, и поэтому если иногда бывает много пищи, то пересильте себя, ведь от этого зависит ваш итоговый результат.

Для набора мышечной массы недопустимо ходить голодным, надо всегда носить с собой что-нибудь съестное: яблоко, шоколадку, орехи или курагу, чтоб при необходимости утолить голод.

Если у вас есть возможность, то обратитесь за помощью к профессионалу. Диетолог составит необходимый рацион для набора мышечной массы, посоветует какие продукты желательно употреблять, а от каких стоит избавиться в обиходе.

Тренировки

Чтобы калории, которые вы будете получать в процессе приема пищи, не уходили в качестве жировых отложений, а помогали набирать мышечную массу, необходимы силовые тренировки. Во время тренировок организм будет испытывать стресс, благодаря которому гормоны вбрасываются в кровь. Эти гормоны помогут достигнуть желаемых результатов. Стресс должен быть регулярным, тогда организм начнет постепенно адаптироваться к физическим нагрузкам посредством увеличения мышечных волокон. Заниматься можно как дома, так и в тренажёрном зале. Количество подобных тренировок — 3-4 раза в неделю.

Безусловно, лучше всего записаться в тренажерный зал, где тренер подберет необходимую систему тренировок, будет следить за правильностью и техникой выполнения упражнений, даст необходимые советы и в случае необходимости подстрахует во время выполнения подхода.

На одном занятии надо нагружать 2-3 группы мышц, но с тем условием, чтобы каждая мышца отдыхала 1-2 дня между тренировками. Например, в понедельник и среду выполняйте упражнение для грудных мышц и плечевого пояса, во вторник и четверг — для мышц живота, упражнение для спины и ног.

Каждое занятие старайтесь разделить на этапы:

• Разминка. Главная ее цель — разогреть все мышцы перед началом работы.
• Силовые упражнения. Для их выполнения вам понадобятся специальные снаряды: гантели, гири, штанга, турник. В течение первых двух недель надо знакомиться с техникой выполнения упражнений, повторять их с небольшим весом.
• Кардиотренировка.

Силовые упражнения

Упражнения при условии соблюдения правильной техники и постепенном увеличении веса позволят вашим мышцам быстро расти.

Приведем примеры силовых упражнений:

• Используем гантели. Например, лежа на горизонтальной или наклонной скамье, разводите руки с гантелями или выполняйте жим гантелей вверх стоя.
• Упражнения со штангой. Мы можете выполнять жим штанги лежа на горизонтальной или наклонной скамье. Также вы можете выполнять приседания со штангой. Но учтите, что это довольно серьезное упражнение, которое надо выполнять не чаще двух раз в неделю и под присмотром тренера, так как при нарушении техники выполнения есть риск травмировать колени или позвоночник.
• Становая тяга, подтягивания на турнике.
• Упражнения на пресс с дополнительным утяжелением.
• Отжимания от пола.

Кардиотренировка

Это бег или армейские прыжки. Плавно замедляем темп, приводим тело в спокойное состояние. Такие нагрузки помогают организму привыкнуть к нагрузкам, улучшают работу сердца, которое снабжает мышцы кислородом. Подобные тренировки придают мышцам эластичность, связки и сухожилия становятся гораздо пластичнее.

Соблюдение режима

Не пропускайте тренировки. Регулярные физические нагрузки помогают вырабатывать такие гормоны, как тестостерон и гормон роста. А тестостерон — это основной мужской гормон, который отвечает за рост мышечной массы. Выброс гормонов также укрепляет сердечно-сосудистую систему и, вместе с увеличением веса, приносит пользу всему организму.

Многие люди набирают вес и мышечную массу, занимаясь спортом в домашних условиях. Многие упражнения можно выполнять с подручными вещами в вашем доме, например, приседать с мешком или работать с пятилитровыми баклажками как с гантелями. Такие снаряды легко сделать собственными руками. Существуют комплексы упражнений в домашних условиях. Для их выполнения не потребуется какое-либо дополнительное оборудование или тренажеры.

Отдых

Помимо правильного питания и физических нагрузок большую роль для набора веса играет отдых. Именно во время сна происходят основные адаптивные процессы. Эктоморфу положено спать не менее 8 часов, а лучше 10, стараться избегать стресса, нервного перенапряжения, потому что в стрессе расходуется много энергии. Необходимо проводить как можно больше времени на улице для насыщения организма кислородом. Следует чередовать активный отдых с пассивным.

Теперь, благодаря нашим рекомендациям, вы знаете ответ на вопрос как набрать массу худому парню. Необходимо поменять образ жизни, начать правильно питаться, регулярно заниматься спортом, бросить пить спиртные напитки и курить, больше отдыхать на свежем воздухе. Однако для набора мышечной массы этого мало. Необходимо огромное желание и стремление худого человека стать сильным, красивым и подтянутым. Диетологи, тренеры помогут набрать массу худому человеку, правильно составят рацион и подберут необходимую систему тренировки. Если придерживаться всех правил и рекомендаций, составить четкий план тренировок и наладить режим, то результат не заставит себя долго ждать. С увеличением мышечной массы у парней появляется уверенность в себе и повышается настроение, самооценка. В итоге улучшается личная жизнь, дела на работе пойдут в гору, их станут больше ценить и уважать окружающие.

Источник https://trenirofka.ru/programmy-trenirovok/nabor-myshechnoy-massy/kak-nabrat-massu-khudomu-parnju.html

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Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age (15).90003 90002 Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17). 90003 90002 Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training (18). 90003 90002 However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. 90003 90002 For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat (19).90003 90002 However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat (20). 90003 90002 Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs (21). 90003 90002 While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories. 90003 90002 Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth (21, 22).90003 90002 Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals (23). 90003 90002 Soybeans are a particularly good source of vitamin K, iron and phosphorus (23). 90003 90002 Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions (24, 25). 90003 90002 Young women may be particularly at risk of iron deficiency due to blood loss during menstruation (26). 90003 90002 One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine (27).90003 90002 Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories. 90003 90002 Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. 90003 90002 Regardless of which type you choose, it’s a great muscle-building snack. 90003 90002 A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs (28).90003 90002 Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body (29). 90003 90002 Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise (30). 90003 90002 Although it does not have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item. 90003 90002 A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium (31).90003 90002 Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle (32). 90003 90002 Many different varieties of beans can be part of a diet for lean muscle gain. 90003 90002 Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans (33, 34, 35). 90003 90002 What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.90003 90002 For these reasons, beans are a good source of plant-based protein to add to your diet. 90003 90002 What’s more, they may play a role in long-term health and disease prevention (36). 90003 90002 While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial (37). 90003 90002 If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine. 90003 90002 Dairy protein powders, such as whey and casein, are some of the most popular.90003 90002 However, there are other options too. Some protein powders use soy, pea, beef or chicken protein. 90003 90002 You can find a variety of protein powders online. 90003 90002 Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin. 90003 90002 One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese (38).90003 90002 Among other functions, folate helps your body process amino acids, the building blocks of protein (39). 90003 90002 In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly (40). 90003 90002 While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active. 90003 90002 Foods with carbohydrates can help provide this energy (41). 90003 90002 Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus (42).90003 90002 Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move (43). 90003 90002 Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat. 90003 90002 If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices. 90003 90002 Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories (44). 90003 90002 At times, you may want high-quality protein from meat when you’re on the go.If so, lean jerky meats may be an option to consider. 90003 90002 Many different types of meat can be made into jerky, so the nutrition facts vary. 90003 90002 However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein. 90003 90002 These animal sources of protein are high in quality and stimulate muscle growth (45). 90003 90002 Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein. 90003 90002 Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber (46).90003 90002 As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet (45). 90003 90002 Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat (47). 90003 90002 They also contain higher amounts of the amino acid leucine than many other plant products. 90003 90002 Each half-cup (73-gram) serving of peanuts contains around 425 calories (47).90003 90002 So if you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients. 90003 90002 Additionally, nuts are thought to play an important role in an overall healthy diet (48). 90003 90002 Buckwheat is a seed that can be ground into flour and used in place of traditional flours. 90003 90002 Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs (49).90003 90002 Buckwheat has become a very popular health food due to its impressive vitamin and mineral content. 90003 90002 It contains high amounts of B vitamins, magnesium, manganese and phosphorus (49). 90003 90002 These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises (14). 90003 90002 Tofu is produced from soy milk and often used as a meat substitute. 90003 90002 Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates (50).90003 90002 Tofu is also a good source of calcium, which is important for proper muscle function and bone health (51). 90003 90002 Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins (52). 90003 90002 For all these reasons, foods containing soy protein are great options for vegans and vegetarians. 90003 90002 Pork is widely consumed in many countries (53). 90003 90002 Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams) (54).90003 90002 Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken (55). 90003 90002 Milk provides a mix of protein, carbohydrates and fats. 90003 90002 Similar to other dairy products, milk contains both fast- and slow-digesting proteins. 90003 90002 This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training (56, 57).90003 90002 Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus (58). 90003 90002 Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise (59). 90003 90002 As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories (58). 90003 90002 Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving (60).90003 90002 However, some research has shown that bison may be better than beef in terms of the risk of heart disease (61). 90003 90002 If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison. 90003 90002 Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity (62). 90003 90002 Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise (41).90003 90002 This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. 90003 90002 Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program (63). 90003 90002 Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. 90003 90002 However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.90003 90002 What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best. 90003 90002 To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article. 90003 90220 Is too much protein harmful? 90221.90000 The 6 Best Supplements to Gain Muscle 90001 90002 If you exercise regularly, you likely want to be sure you’re getting the most out of it. 90003 90002 One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life. 90003 90002 Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles (1, 2, 3).90003 90002 While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals. 90003 90002 The 6 supplements listed below may help you gain more muscle with your exercise program. 90003 90002 Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues. 90003 90002 However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels (4, 5, 6).90003 90002 This affects your muscle cells and exercise performance, promoting muscle gain. In fact, a large amount of research shows creatine improves muscle strength (7, 8, 9). 90003 90002 This is good news if you’re trying to gain muscle. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time (10). 90003 90002 Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth (11).90003 90002 Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1 (12). 90003 90002 Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles (13). 90003 90002 Overall, many researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help increase muscle mass (14, 15). 90003 90002 Creatine has also been studied extensively and has an outstanding safety profile (14).90003 90002 If you are looking for a supplement to help you gain muscle, consider creatine first. 90003 90002 Shop for creatine supplements online. 90003 90034 90035 Summary: 90036 Creatine is probably the single best supplement for muscle gain. Many studies have confirmed that it can help increase muscle mass. 90037 90002 Getting enough protein is critical for gaining muscle. 90003 90002 Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes (16).90003 90002 While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so. 90003 90002 If this sounds like you, you may want to consider taking a protein supplement. 90003 90002 There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, chicken or other sources (17). 90003 90002 Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs (18, 19, 20).90003 90002 However, the effects are probably largest for people who are not getting enough protein in their normal diet. 90003 90002 In fact, some research shows that consuming very high amounts of protein supplements does not help increase muscle if you are already following a high-protein diet (21, 22, 23, 24). 90003 90002 Many people wonder how much protein to eat daily. If you are an active individual trying to gain muscle, 0.5-0.9 grams of protein per pound (1.2-2.0 grams per kg) of body weight may be best (25, 26, 27).90003 90002 Shop for protein supplements online. 90003 90034 90035 Summary: 90036 Consuming enough protein is absolutely essential for optimal muscle gain. However, if you are getting enough protein in your diet, taking a protein supplement is unnecessary. 90037 90002 Weight gainers are supplements designed to conveniently help you get more calories and protein. They’re typically used by individuals who struggle to gain muscle. 90003 90002 Some people find it hard to gain muscle, even when consuming large amounts of calories and lifting weights (28).90003 90002 Although the calorie contents of weight gainer supplements vary, it’s not uncommon for them to contain over 1,000 calories per serving. 90003 90002 Many people think these calories come from protein since it’s so important for muscle building. However, most of the calories actually come from carbs. 90003 90002 There are often 75-300 grams of carbs and 20-60 grams of protein per serving of these high-calorie supplements. 90003 90002 While these products can help you consume more calories, it’s important to realize that there is nothing magical about weight gainer supplements.90003 90002 Some research in physically inactive adults has shown that drastically increasing calories can increase lean mass like muscle, as long as you eat enough protein (29). 90003 90002 However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass (28). 90003 90002 Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.90003 90002 Shop for weight gainer supplements online. 90003 90034 90035 Summary: 90036 Weight gainers are high-calorie products designed to help you consume more calories and protein. However, they are only recommended if you struggle to get enough calories from food. 90037 90002 Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance (30, 31). 90003 90002 Additionally, beta-alanine may help increase muscle mass if you are following an exercise program. 90003 90002 One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football players (32).90003 90002 Another study reported that adding a beta-alanine supplement to a six-week, high-intensity interval training program increased lean body mass by about 1 pound (0.45 kg) more than a placebo (33). 90003 90002 While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program. 90003 90002 Shop for beta-alanine supplements online. 90003 90034 90035 Summary: 90036 Beta-alanine is an amino acid that can improve exercise performance.Some evidence shows that it may also help increase muscle mass in response to exercise, but more information is needed. 90037 90002 Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine. 90003 90002 They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish. 90003 90002 BCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles (34, 35).90003 90002 Just about everyone consumes BCAAs from food every day, but it’s also very popular to take BCAAs as a supplement. 90003 90002 A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo (36, 37). 90003 90002 However, other research shows that BCAAs may not produce greater muscle gain in those following an exercise program (38). 90003 90002 It’s likely that BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.90003 90002 Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain. 90003 90002 Shop for BCAA supplements online. 90003 90034 90035 Summary: 90036 Branched-chain amino acids are important for muscle growth. They are found in many foods, and it is unclear if taking them as a supplement is helpful when you already consume enough protein. 90037 90002 Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine.90003 90002 HMB is responsible for some of the beneficial effects of protein and leucine in the diet (39). 90003 90002 It may be especially important for reducing the breakdown of muscle proteins (40). 90003 90002 While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles (40, 41). 90003 90002 Several studies in previously untrained adults have shown taking 3-6 grams of HMB per day can improve the gains in lean body mass from weight training (42, 43, 44).90003 90002 However, other research shows that similar doses of HMB are probably not effective at increasing muscle mass in adults with weight training experience (45, 46, 47). 90003 90002 This may mean that HMB is most effective for those who are getting started with exercise or increasing the intensity of their workouts. 90003 90002 Shop for HMB supplements online. 90003 90034 90035 Summary: 90036 HMB may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience.90037 90002 Several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine and carnitine. 90003 90002 However, the evidence is mixed. 90003 90148 90149 90035 Conjugated linoleic acid (CLA): 90036 CLA refers to a group of omega-6 fatty acids that exert several effects on the body. Studies on CLA for muscle gain have produced mixed results, and it is not clear if it’s beneficial (48, 49, 50, 51). 90152 90149 90035 Testosterone boosters: 90036 Testosterone-boosting supplements include D-aspartic acid, tribulus terrestris, fenugreek, DHEA and ashwagandha.It’s likely these compounds only benefit those with low testosterone (52, 53, 54, 55, 56). 90152 90149 90035 Glutamine and carnitine: 90036 These are probably not effective at increasing muscle mass in young or middle-aged active individuals. However, studies have shown carnitine can have some benefits for muscle mass in the elderly (57, 58, 59, 60). 90152 90161 90034 90035 Summary: 90036 Many types of supplements claim to increase muscle mass, but there is little evidence that they are effective for healthy, active individuals.90037 90002 Supplements can not provide you with maximal muscle gains if your nutrition and exercise programs are lacking. 90003 90002 To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements. 90003 90002 Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.90003.90000 5 Nutrition Secrets For Gaining Lean Muscle Fast! 90001 90002 Traditionally when it came to gaining weight or «bulking» in an attempt to add muscle, carbohydrates were the focal point in bridging the caloric gap that stood between the bodybuilder and his weight gain goal. This practice usually delivers results for hard gainers or young adults (typically those who are 18 and under). 90003 90002 The reason is that carbohydrates are protein sparing. They cause the body to release insulin which pulls available nutrients in the blood and puts them to use (amino acids for muscle recovery) or storage (excess calories stored as fat).[1] For someone with a fast metabolism, taking in complex carbohydrates 6 times a day will help prevent muscle wasting and will promote storage of macronutrients (carbohydrates, fats, proteins) rather than expenditure. 90003 90002 Traditionally carbohydrates were used to fill the caloric gap needed to reach a weight goal. 90003 90008 1. How Many Carbs Should You Eat? 90009 90002 The problem with this is that many of us either gain fat easily because of genetics or we’re way past our teen years and having a fast metabolism is a thing of the past.What it comes down to is that you can not gain muscle without at least a moderate surplus in calories over what your body burns in a day including exercise. However, excess carbohydrates may not be the right way to go for gaining size and staying lean. 90003 90002 Now before you take all your bread, pasta, and rice and beans and throw them away, listen up: Carbohydrates are the main source of fuel for our bodies … if you do not consume enough, your body will break down muscle for amino acids it can convert into glucose.Glycogen is the stored form of Carbohydrates in the body, and under normal circumstances, the body can store about 400 grams at a time. 90003 90002 So next time you crack open that Family Size bag of chips and dip and use the excuse that your «bulking», take that into consideration. When it comes to just weight lifting alone, your carbohydrate requirement is going to be based on volume (sets x reps x weight) and intensity (rest between sets, drop sets, free weight exercises like squats, deadlifts etc.). [2] 90003 90008 2. When Should You Eat Carbs? 90009 90002 Now, of the premeditated amounts of carbohydrates you’re going to be taking in everyday, there is a timing issue with carbohydrates that must be taken into consideration to maximize its effect. The primary times to consume carbohydrates to take advantage of its protein sparing / anabolic capabilities is in the morning as soon as you wake up (because you have not eaten for at least 6-8 hours and cortisol levels are elevated) as well as post workout (high glycemic carbohydrates after exercise causes insulin to spike which pulls amino acids from the blood and delivers them to muscle tissue).90003 90002 Another important time for the consumption of carbohydrates is 1 to 1 1/2 hours pre-exercise. However pre-exercise carbohydrates suppress lypolytic activity (fats being metabolized during exercise). [3] This is okay however, because in caloric surplus becoming leaner is almost impossible unless you’re a novice weightlifter or you have good genetics. Just be sure to be wary of the glycemic index (a grading scale of how much different forms of carbohydrates spike insulin). 90003 90008 3.How Do You Make Use Of The Glycemic Index? 90009 90002 In general, lower GI foods are usually things like whole wheat bread, oatmeal, or anything else fibrous. High GI foods are usually those containing high amounts of sugar (regular soda, fruit juices, and fat-free yogurt, anything high in sugar). There is no evidence that sugar will make you fat (the concern is about total carbohydrates for the day and not necessarily glycemic index), but if you are trying to lose fat, the spike in insulin will prevent weight loss and the rush of sugar could cause you to «crash».90003 90002 Have you ever heard someone say, «Ever since I stopped drinking soda and sugary juices I lost a couple pounds without doing anything?» For sedentary people (those who do not exercise on a regular basis) this can actually happen. 90003 90002 The fact is that the during the «low-fat» diet revolution that has been going on in the U.S. over the last few years, obesity rates have doubled (coinciding with «fast» and processed foods and also sedentary lifestyles). In an attempt to avoid fat, Americans have increased carbohydrate intake which has consequently increased their consumption of processed high glycemic foods (from high GI white bread, to high sugar fat free products).[4] 90003 90008 4. Why Should not We Avoid Fats? 90009 90002 Most notable of the effects of healthy fats is reducing inflammation, increasing heart health, and lowering blood cholesterol. The fats you should be looking for are poly and mono-unsaturated fats, they are never solid at room temperature (ex: butter vs. olive oil). An easy way to up your dietary fats is to buy some peanut butter and eat your chicken breasts / turkey sandwich with oil and vinegar for flavor. 90003 90002 Supplementing with Omega 3 or eating fish at least twice a week is highly recommended as well.Omega 3 fatty acids help to keep blood pressure in check (bodybuilders put there blood pressure through the roof every time they’re in the gym), decrease triglyceride levels (blood fats), which can aid in the decrease of atherosclerotic plaque (reducing plaque that causes blood clots) and reducing your chances of heart disease in general. As well as aiding in reducing inflammation; this is good for your immune system and joints. 90003 90002 The best example of a moderate fat diet that has the most proven long term success is the Mediterranean diet.A Harvard study was done with 101 men and women and what was discovered with the moderate fat Mediterranean diet (35% calories from fat, mostly monounsaturated from peanut butter, peanuts, mixed nuts, olive, canola and peanut oils) is that it increased compliance (it was easier for subjects to stay on the diet). [5] 90003 90002 Despite the advocacy for healthy fats, moderate amounts of saturated fat should not be feared. Do not be scared of the saturated fat in your oils and peanut butter, and keep the saturated fats from your red meat in check (have your white meat chicken and turkey on a regular basis, switch it up with fish twice a week and steak once or twice a week so you do not get bored).90003 90002 In a study done in the Journal of Applied Physiology they found that serum levels of testosterone were elevated following exercise with subjects who consumed a diet that was relatively high in fat. [6] 90003 90002 It is also well known that moderate amounts of fat while dieting for a contest are all a natural bodybuilder can do (outside of high intensity exercise of course) to make sure cortisol (a catabolic stress hormone) does not completely evaporate testosterone. Just be wary of the fact that high amounts of saturated fats increase the risk of cardiovascular disease.[7] 90003 90008 5. So How Much Should We Eat? 90009 90002 So if you’re a hard gainer, and you’ve tried eating like there’s no tomorrow but to no avail; you can easily increase your calorie intake by adding in more fats into your diet (remember, fat is 9 calories per gram as opposed to the 4 calories per gram of protein or carbs). 90003 90002 If you gain weight easily and your goal is muscle mass, think of carbohydrates as your fuel source and take in the healthy fats and protein to get big.Here’s an example based on some NSCA (National Strength and Conditioning Association) recommendations. 90003 90002 First off, your goal for weight gain according to them should be 1 pound every one to two weeks for an intermediate lifter and one pound every one to two months for an advanced lifter (a bulking period for a natural bodybuilder should be about 6 months ). Through my own experiences with bodybuilding, I definitely agree with this (gaining weight any faster while natural is usually associated with great genetics, fat gain, or water retention / muscle volumization).90003 90002 Taking in an extra 250 calories a day above what is expended (from metabolism and physical activity) is recommended for weight gain as well. During a good bodybuilding routine, usually a good 300 calories are expended and should be taken into account when trying to increase calorie intake. Protein intake should be 1.4-1.8 grams per kilogram of bodyweight or .65-.8 grams per pound. I tend to agree with taking in the upper range of .8-1.0 grams per pound, although adequate water intake is essential when it comes to increasing protein.90003 90002 90055 Calculate Your Caloric Intake Here 90056 90003 90008 How About An Example? 90009 90002 Here’s a generic example: let’s say you’re a 21 year old, 6 foot tall, 180 pound guy and you lift weights five times a week. Your maintenance level calorie consumption (including your workouts) will be about 2,900 calories (you can use an online calorie calculator to help you). So you will need about 3,150 calories a day for weight gain. Consistency is a big issue, however, many people will eat and sleep like a bodybuilder until the weekend hits and then revert back to their old ways until Monday comes.90003 90002 For you to actually make lasting gains as an advanced lifter, you have to live it day and night for a lengthy period of time before you can ease off the gas (in regards to the diet I mean, do not go into overtraining) . Now the next step is, once you find out the number of calories you should be taking in, what’s the macronutrient profile (how many calories in carbs, fats, and protein make up your diet) you should be following? 90003 90002 If you’re using the moderate fat method we just discussed, then the ratio for your weight would be 40-25-35 (carbs-protein-fat).They usually have preset rations for things like the zone diet and the low carb diet, but I personally prefer calculating your daily protein requirement and then going from there. The fats should be about 30-35% and the carbs should be 40-45% of you total calories. So for the 3,150 calories for bulking of a 6 foot 180 pound young individual, the macronutrient profile would be about: 90003 90066 315g Total Carbohydrates 90067 90068 90069 80-90g carbs for breakfast 90070 90069 70-80g carbs for lunch 90070 90069 60-70g carbs 1 hour before lifting and 90070 90069 80-90g carbs after lifting 90070 90077 90066 185-195g Total Protein 90067 90068 90069 30g per meal, chicken or turkey mostly with fish two maybe three times a week try to limit red meat to twice a week.90070 90077 90066 122g Total Fat 90067 90068 90069 20 grams per meal 90070 90069 Peanut butter with bagels for breakfast 90070 90069 Almonds as a snack 90070 90069 Oil and vinegar on sandwiches and salads 90070 90069 Supplement with Omega 3’s 90070 90077 90008 Conclusion 90009 90002 If you can follow these guidelines for your bodyweight, sleep 7-8 hours a night, and lift at a high intensity with a different workout every 2-3 weeks you should be able to put on muscle over time.90003 90066 References 90067 90104 90069 Janice Hermann, PhD, RD / LD. Carbohydrates in the Diet. Oklahoma Cooperative Extension Service.T-3117 90070 90069 Ira Jacobs, Nils Westlin, Jan Karlsson, Margareta Rassmusson, Bob Houghton. Muscle Glycogen and Diet in Elite Soccer Players. Euro Journal of Applied Physiology (1982) 48: 297-302. 90070 90069 Jeffrey F. Horowitz, Ricardo Mora-Rodriguez, Lauri O. Byerley, and Edward F. Coyle. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise.Am J of Physiology: Endocrinology and Metabolism 90070 90069 Maya W. Paul, Suzanne Barston, Jeanne Segal, PhD., Mary Toscano, and, Robert Segal, M.A. Healthy Fats and Nutrition. Help-Guide.org 90070 90069 K. McManus, L. Antinoro, F. Sacks. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. International Journal of Obesity. (2001) 25, 1503-1511. 90070 90069 Jeff Volek, William J. Kraemer, Jill A. Bush, Thomas Incledon, and Mark Boetes.Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. (1997) 82: 49-54 90070 90069 AmericanHeart.org 90070 90069 Joseph A. Chromiak, PhD, CSCS. Strength Training for Muscle Building. 90120 NSCA Hot Topic Series 90121. 90070 90123 .90000 9 Killer Ways To Gain Muscle Naturally! 90001 90002 Some people complain that building muscle naturally is ineffective, but usually what’s not working is their bulking protocol. 90003 90002 IFBB pro athletes Amanda Aguzzi and Tim Santiago are proud natural bodybuilders who come by their gains the hard way. Steal their playbook for building high-quality mass naturally. 90003 90006 1. Set Realistic Expectations 90007 90002 Getting jacked naturally takes years of hard work and sacrifice.So if the Incredible Hulk is not staring back at you in the mirror after a month or two of bulking, do not grow discouraged and quit. 90003 90002 «Packing on natural muscle takes patience and persistence,» Aguzzi says. «A good amount of muscle gain can be achieved by gaining 10-15 pounds over 6-12 months. It took me about a year to add noticeable muscle and three years to increase muscle mass.» 90003 90002 While it can take years to transform your body, you’ll begin to see subtle progress sooner than that.90003 90002 «Most beginners can expect to see noticeable muscle growth within eight weeks of starting a new program,» Santiago says. «More experienced lifters will see noticeable change in 3-4 weeks.» 90003 90006 2. Track Your Fuel Intake 90007 90002 Eating «a lot» is not good enough. What feels like a lot can be much less than the calorie surplus it takes to put on weight. 90003 90002 «Often people who want to gain lean muscle are not consuming enough calories and are not eating frequently enough,» Aguzzi explains.»Our muscles need food to grow. Without enough calories, our body can enter a catabolic state, destroying the muscles we work so hard to gain.» 90003 90002 Santiago stresses the importance of knowing your calorie intake and adjusting it up gradually. «It is important to control the surplus by slowly adding in calories each week to avoid too much fat gain,» he says. «Before you begin, you should track your intake for a week to figure out what your baseline calorie amount is.» 90003 90002 Both athletes agree that 1 gram of protein per pound of body weight is the bare minimum for increasing muscle mass, and that eating frequent meals is the way to go.But you may need to tailor your plan based on how your body responds. 90003 90002 «Different individuals may require different macronutrient ratios,» Aguzzi says. «For me, keeping protein around at least 1-2 grams per pound of body weight really assists muscle growth.» 90003 90006 3. Eat Enough Carbs 90007 90002 Many lifters eat low carb in the hopes of staying lean, but this approach can make gaining muscle an uphill battle. Carbs are important for two reasons: avoiding catabolism (muscle loss) and creating glycogen to fuel your workouts.90003 90002 According to Santiago, restricting carbs is one of the biggest mistakes people make when trying to build muscle. «Carbs are necessary because your body will prioritize burning carb calories first, protecting protein stores,» he explains. 90003 90002 And without adequate glycogen, you will not be able to produce the kind of effort in the gym that turns on the «get bigger» switch. 90003 90002 «I always aim to eat carbohydrates before workouts so they will be broken down and used as fuel, and again after workouts to replenish those depleted glycogen stores,» Aguzzi says.90003 90006 4. Prioritize Sleep 90007 90002 We all lead busy lives, and often it seems like the only way to make time for one thing is to sacrifice another. But skipping sleep to train at zero dark thirty shoots your gains in the foot. 90003 90002 «Sleep and rest are very important for muscle recovery and growth,» Santiago explains. «If you do not get enough sleep, your body does not have enough time to recover, grow muscle, and burn fat.» 90003 90002 Being sleep deprived also makes you more likely to phone in your next workout.If you have to choose one, choose sleep. Always aim for 7-8 hours per night. 90003 90006 5. Gear Your Workouts Toward Building Muscle 90007 90002 In general, the tried-and-true workout formula for hypertrophy, or muscle growth, includes moderate rep ranges, body-part splits, and plenty of rest. 90003 90002 «You want to train the muscle with 3-4 sets at a weight where you can achieve muscle failure at 8-12 reps,» Santiago says. «People also do not need to do 6-7 exercises per muscle group. Doing too much can cause overtraining, which is counterproductive when building muscle,» 90003 90002 He recommends doing 4-5 exercises per muscle.90003 90002 «There are many different programs or body-part splits that you can use,» he adds. «For example, you can do a push / pull / legs split, an upper / lower body split, a 4-day split, or a 5-day split. I personally use the latter.» 90003 90002 Whatever approach you choose, he recommends changing it every 6-8 weeks so your body does not get complacent. 90003 90002 Schedule your body-part splits with plenty of time to rest each muscle group before you work it again. 90003 90002 «For our muscles to grow, they must fully recover,» Aguzzi explains.»Hitting isolated body parts 1-2 times a week with at least two days of rest in between gives muscles more time to repair and rebuild.» 90003 90006 6. Slow Down Your Rep Speed ​​90007 90002 The tempo at which you lift and lower the weights can affect the outcome of your workout. When you lift for hypertrophy, move slowly. 90003 90002 «Muscles grow when they are under tension for longer periods of time,» Santiago says. «Slow and controlled reps mean longer time under tension for that muscle.»He adds,» Using slower reps also allows you to concentrate on using proper form and really feel the muscle working. «90003 90006 7. Supplement Smartly 90007 90002 The most important supplements for gaining mass naturally fall into three categories: protein, aminos, and creatine. Here are Amanda and Tim’s bulking stacks. 90003 90072 Amanda Aguzzi 90073 90002 «I love this protein because it is clean, easy to digest, and contains an abundance of naturally occurring BCAAs.» 90003 90002 «Amino acids are the building blocks of protein and therefore essential for muscle growth.As a natural and meat-free athlete, aminos are an essential part of my day. «90003 90002 «This product (as well as NutraBio PRE) comes sweetened with stevia in the natural line, making it easy to cut out artificial colors, flavors, and sweeteners.» 90003 90002 «HMB helps promote lean muscle mass, making it a great supplement to gain weight.» 90003 90072 Tim Santiago 90073 90002 «It is lower in fats and carbs than whey concentrate, and lower in lactose which makes it easier to digest.»90003 90002 «Creatine helps your muscles produce energy during heavy lifting by increasing your stores of phosphocreatine, which helps your body produce ATP. Creatine can also act as a lactic acid buffer, which helps improve exercise recovery time.» 90003 90002 «Sometimes people find it hard to gain muscle, and have a hard time getting the calories in. Extreme mass incorporates a combination of a fast absorbing whey protein concentrate with a slower absorbing micellar casein.» 90003 90002 «The essential amino acids leucine, isoleucine, and valine help promote lean muscle growth, increase muscle strength, help decrease post-exercise soreness, and help maintain an anabolic (muscle growing) environment.»90003 90006 8. Get Out of Your Comfort Zone 90007 90002 You’ll know your training is working when it stops being fun. 90003 90002 «Your body has the ability to adapt to everything you do,» says Santiago. «If you consistently lift weights that are comfortable to you, the body develops a tolerance and you will not see the progress you are looking for.» 90003 90002 Or, as he puts it more bluntly: «Do not just lift the weights, body-build! Get in the gym and lift heavy and push yourself beyond your comfort zone, because that is what will change your body.»90003 90006 9. Be Consistent 90007 90002 Gaining muscle is a 24/7 project. Even on your rest days, you can not take a break from eating like a beast and sleeping like it’s your job, or it will not work. When it comes to building mass, dedication is the closest thing there is to a magic pill. 90003 90002 As a personal trainer, Santiago knows this well. «My biggest piece of advice for anyone trying to get big is consistency, consistency, consistency!» he says. «Set a goal, stick to the plan, stay motivated, be patient, and make sure your nutrition is on point.»90003 90002 Aguzzi agrees that the formula is simple, as long as you stick with it. «If you train hard, eat clean, and rest well, your muscles will want to grow,» she emphasizes. 90003 90002 It will take forever. You will become discouraged. But these things do work-just slowly, and only if you stay committed. See you in the gym. 90003 .