There are two kinds of fitness people in the world. Those who want to build muscle and those who don’t want muscle. With that in mind, there are a few different principles to follow in order to build a healthy muscle mass. Basically, you need to burn fewer calories than you consume. This is a much different philosophy for those on a weight-loss mission, which requires burning more calories. In building a healthy muscle mass, your calorie intake should be around 2,800 to build a pound of muscle. It’s surprising that only 700 calories can be found in a pound of muscle. It is imperative to have healthy muscles, especially after age thirty. This is because every decade after that, you lose up to 5% of muscle mass. Depressing ya? I guess there’s truth that your 20s are your best years.
Below are a few great tips on how you can build healthy muscles.
Do Not Skip Breakfast for Muscle Building
The first meal of the day is essential to the body. This is because it provides the needed fuel and energy burst after a few hours of fasting. Your body automatically undergoes a fasting period when you sleep at night. Fueling your body with protein and little to no sugar right at the start of the day is a great way to wake up. It is why nutritionists and health experts advise against making a habit of skipping breakfast. It depends on your body type and what suits you best, but normally skipping breakfast can mess with your metabolism and blood sugar levels.
If you’re not trying to build muscle, then skipping breakfast isn’t super harmful. But, after an intense weight lifting session, the next best thing to do is consume calories and protein. Otherwise your muscles will eat themselves and all the hard work will turn to nothing.
Skipping breakfast means your body continues to fast, and it results in the breakdown of muscle to generate energy to keep you going. However, when you regularly eat a balanced breakfast containing all the necessary food groups, your body absorbs it quickly. That, in return, creates an instant energy burst and allows your body to build healthy body mass.
Eat Protein throughout the Day
After breakfast, muscle-building experts say it is crucial to eat every three hours. That does not mean you have the leeway to consume just anything every three hours. You need to apply a good deal of common sense regarding what you eat and the required quantity. A healthy snack like vegetable salad with healthy protein sources is excellent. Experts say because your objective is to build a healthy muscle mass, you must increase your protein intake. This means, consuming 1 gram of protein for every 454 grams of your weight must be your target.
If your original weight is 80kg (175lbs), one gram per your weight will be 80kg x 1000grams (because 1000grams make 1 kg), making 80,000. Now, you should divide that by 454, which gives you 176. This means your protein intake should be 176 grams a day. The values will vary depending on your weight. Adding a protein shake or premium peptides supplements boost muscle mass. It’s also an easy addition to your daily regimen and doesn’t take much time to prepare.
In order to see the results, you need to put in the work. It’s also important to keep up the routine and stay committed. Frequent workouts and exercises with reps and heavy weights bulk up the muscles. You should at least aim to workout with your frequency to be no less than three times a week.
Muscle mass is more than just for an appearance thing. Healthy muscle is great for posture, strength, endurance, and stamina. Cardio is great for your heart, but it doesn’t build muscle and eventually your skin will just hang and sag. Make it a point to lift weights at minimum three times a week for optimal results.