The best way to increase muscle mass faster is to exercise like strength training and eat more protein-rich foods.
Eating the right foods at the right time, resting and sleeping are also very important tips for those who want to increase their muscle mass, as it is during sleep that new muscle cells are produced.
- The best exercises to gain more muscle are those of resistance.
- Such as weight lifting.
- Bodybuilding or martial arts.
- For example.
- Which should be practiced 4 to 5 times a week.
- With a gradual increase in resistance and intensity.
Strength training and Jiu Jitsu are good exercises that quickly lead to an increase in muscle mass, these exercises and proper nutrition ensure the formation of more muscle fibers, which give a hard muscle and increase their size which, in addition to other benefits, improves the contour of the body.
Exercises that get the lowest muscle mass are aerobics, such as swimming and aquatic aerobics, for example. They are best suited for weight loss and not for developing muscle mass. A good physical preparer should be able to indicate which exercises are best suited for each case.
To gain more muscle quickly, you can also invest in the use of protein-based supplements like BCAA and Whey Protein, for example, but it is very important to take these supplements with the knowledge of your doctor or nutritionist because doing too much can impair kidney function.
See a good example of a homemade add-on that helps improve gym results.
Anyone who wants to gain more muscles should eat a good amount of protein a day, as they are like the basic components of the muscles. Examples of these foods include meat, eggs, and cheese. See more examples by clicking here.
It is recommended to consume about 2 g of protein per kilogram of body weight, for example: if the individual weighs 70 kg, he should eat about 100 g of protein a day to increase his muscle mass, either in food or with the use of supplements.
Check out nutritionist Tatiana Zanin’s tips for what to eat before, during, and after training to increase your muscles:
Some people find it easier to gain muscle mass than others, this is due to the individual’s biotype, which is the type of body it has, which varies from race to race.
For example, some are very thin and the bone ends are easily visible, others are stronger, even without exercise, while others are larger, with less muscle and more accumulated fat, so those who are naturally stronger are more likely to gain muscle mass. than those who are naturally very thin.
Despite these differences, everyone can gain more muscle; To do this, just do the right exercises and a high-protein diet.