4 Steps to Faster Muscle Growth
Many of us make the mistake of expecting to build muscle by simply going to the gym and neglecting everything else that needs to be done to help achieve this goal. Whether you are new to the gym scene or are an avid fitness fanatic, if you’re tired of wasting time, and are ready to build more muscle, follow these 4 steps.
STEP #1 - EAT ENOUGH FOOD
I find most people who are struggling to build muscle are not consuming enough food on a daily basis. Muscle cant be built from nothing, you need to provide your body with the 'fuel' it needs to build new muscle.
The first thing you need to do is work out your TDEE (Total Daily Energy Expenditure), this will give you an idea of how many calories your body burns a day on average. I recommend this TDEE calculator https://damnripped.com/tdee-calculator/ . Enter your details into the calculator and choose your goal weight. The calculator will then tell you how many calories you should eat a day to reach this weight.
STEP #2 - TRACK YOUR EATING
You now need to download a calorie tracking app onto your phone. Myfitnesspal and Fatsecret are the most popular ones. These apps will allow you to log what food you eat and what amounts, and will then add everything up for you. Doing this will help you keep track of how many calories you are eating a day and will make sure you reach your calorie target.
STEP #3 - TRAIN PROPERLY
Make sure to follow a proper muscle building workout routine. Generally, these types of workouts will consist of reps ranging from 8 to 12 and will include 1 to 2 body parts per a workout. An important rule to remember when exercising is that longer is not better. Lifting weights from 2 to 3 hours a day will not help you build muscle faster, in fact, it will cause you to overtrain which will lead to muscle loss. Each workout should last no longer than 45 to 60 minutes.
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STEP #4 - MONITOR YOUR WEIGHT
Weigh yourself once a week and track your weight. Make sure to weigh yourself at the same time (preferably in the morning) and same day of the week. If after four weeks your weight is still not going up then chances are you are not eating enough and may need to increase your calories.
List of quality foods
- Olive oil
- Coconut oil
- Flaxseed oil
- Brown rice
- Basmati rice
- Sweet potato
- 100% Rye bread
- Wholewheat pasta
- Skinless chicken breasts
- Fish (Tuna, hake, Salmon)
- Lean cuts of red meat
- Protein powders (Whey protein)
Example meal plan
7 am Breakfast – Oats
10 am Snack – Rye bread with tuna and light mayonnaise
1 pm Lunch – Mince and basmati rice
3 pm Snack – Nuts and two bananas
6 pm Supper – Chicken breasts, rice and vegetables
8 pm Snack – Nuts
The above meal plan is an example only and is not meant to be followed.