Muscle growth occurred when damaged muscle fibers were repaired and enlarged.
This means that you have to cause damage to your muscles through activities you are not used to doing.
But, this is not enough – you also need to make sure that you are nourishing your body properly.
Increasing the amount of calories you consume and consuming more protein can help increase muscle mass.
If you have been going to the gym for a long time but you are not noticing the desired results, then follow these tips from ‘Dw Fitness’:
‘Damage’ the muscles
So muscle growth occurs when muscle fibers are damaged, repaired and then enlarged. For this to happen, you have to lift heavy weights.
Try to increase the number of repetitions and each time do exercises with heavier weights until the muscles do not feel at all comfortable.
Make sure you ‘repair’ well
While muscle damage is key, muscle growth actually occurs when the body is repairing itself – so it is essential to give the body enough time to repair itself well.
This is why exercise routines are divided into muscle-based groups – to allow time for rest and not to exercise the same muscle group at once.
Increase the number of calories you consume
If you are in a calorie deficit (you burn more calories than you consume), you will not gain muscle.
You need to eat more calories than you burn – about 3,500 extra calories a week to gain a pound of muscle.
But remember that calories need to come from healthy sources and you need a mix of proteins, fats and carbohydrates.
Consume more protein
Consuming a diet high in protein helps increase muscle mass. Whey is a natural protein supplement that comes from milk during cheese production.
Whey contains high levels of the amino acid leucine, which helps stimulate muscle growth and repair.
This is why it is recommended to use a protein shake to get high protein levels.
Do less cardio exercises
Excessive cardio exercise will put you in a catabolic state, where you will burn the muscles you have gained. They can also increase your levels of cortisol (a stress hormone) and lower your immune system.
Cardio exercises are profitable when it comes to burning fat and boosting physical performance, so do not eliminate them altogether. But if you feel tired or lightly ill, you now know why…
Why is protein important?
Protein is one of the most important nutrients because it is a component of every cell in the body. Hair and nails are mainly made up of protein and the body uses protein to build and repair tissue.
Not only is protein good for building muscle mass, but it also helps in weight loss because it satiates you for a longer time.
Consuming a diet high in protein speeds up metabolism, reduces appetite and changes many hormones related to weight regulation.
What foods are good sources of protein?
Common sources of protein are chicken, red meat, fish and dairy products.