Muscle mass can be defined as the weight of your muscles in pounds or kilograms. The higher the amount of muscle mass, the more energy and fat is burnt. Hence, when you build muscle mass, your body can burn more calories helping you lose weight at a faster rate. However, building muscle mass requires you to eat more calories than you burn. This is why you often read about athletes eating a rich diet to compensate for all the calories they lose due to their muscle mass and heavy training schedules. If you are looking for ways to build muscle mass from the comfort of your home, you have come to the right place. To create a successful muscle gain workout plan, you also need to take a close look at your diet. The food you eat plays a crucial role in how you gain muscle at home.The human body can build only up to 227 grams of muscle every week. So, if you are not careful with your diet, you may wind up gaining excess fat instead of building muscle. The experts in the industry recommend adding 250 to 500 calories to your daily diet intake to build muscles. If you tend to gain fat easily, it is safer to stick to the lower end of this range. It might take a bit of trial and error to hit the sweet spot of how many extra calories to add to your daily diet to gain muscle without gaining or losing fat and stay lean.
Diet Tips For The Ultimate Muscle Gain Workout Plan
Many people make the mistake of assuming that adding protein to your diet is the only way to build muscle at home. Interestingly, it is not only about protein. To build muscles without putting your health in danger, you need to eat meals that are balanced with your calorie expenditure and also offer you nutrition to stay healthy and strong.
1. Eat A Healthy Breakfast
Rather than skipping breakfast, you need to eat a healthy breakfast to get an immediate burst of energy to get through your day till the next mealtime. It has been proved again and again that people who start their day with a healthy breakfast tend to be healthier than their counterparts who skip breakfast. Eating a healthy breakfast plays an important role in muscle-building workout plans. It offers you enough energy to work out and burn extra calories to help with muscle building.
2. Eat Every 3 Hours
Rather than stuffing yourself full at every mealtime, experts recommend eating a smaller portion every three hours. This is crucial in muscle building. Another way of going about this is by eating your breakfast, lunch, and dinner during regular times and then including smacks in between these mealtimes. This will help you avoid overeating during mealtimes and also reduce your stomach size and lead to a slim waist. When there is a long gap between meals, you tend to eat more than usual, leading to higher calorie intake which then leads to fat gain rather than muscle building. Eating every three hours helps you deal with your cravings as well.
3. Eat Protein At Every Mealtime
Rather than focusing on eating a lot of protein to build muscle in one go, remember to include protein at every mealtime. According to nutritionists you need to eat around 1 gram of protein for every 450 gram of body weight. For example, if you weigh 91 kg, you need to eat 200 grams of protein every day. This can be achieved by including one protein source with every meal. Some protein sources are red meat, poultry, fish, dairy, eggs, whey, tofu, nuts, seeds, etc.
4. Include Fruits & Vegetables With Every Meal
You can add plenty of fruits and vegetables to your meals without worrying about fat gain as long as you don't eat high-calorie fruits or vegetables. Fruits and vegetables are also rich in plenty of minerals, vitamins, fibre, and antioxidants which is good for your health in the long run besides helping with your muscle-building exercises.
5. Eat Carbohydrates Only After Workout
Although carbohydrates are required for energy, you need to limit their intake to after your workout. It is crucial not to eat too many carbohydrates since it can lead to an increase in your calorie intake. Remember to eat rice, pasta, potatoes, bread, oats, and quinoa, and so on in small portions after your bodybuilding workouts.
6. Eat Healthy Fats
When you include fats in your diet plans, remember to stick to healthy fats to build muscle at home. You need to stay away from bad fats like trans-fat and margarine. Healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
7. Drink Plenty of Water
It is essential to drink plenty of water to support your muscle-building exercises at home. Bodybuilding workouts will make you sweat a lot. If you do not drink enough water to replace this, you will impair muscle recovery, thereby affecting your muscle-building plan. Drinking plenty of water every day also helps prevent dehydration and hunger.
8. Eat Whole Foods
Rather than eating processed food, try to eat whole foods at least 90% of the time. Studies have shown that eating more whole foods helps gain muscle at home. If you find it difficult to make carefully planned meals, try to make them in bulk and freezing them. This way you can just reheat when it is time for your next meal without worrying about making it. It will also make it easier to stick to your healthy meal plan. Processed food often contains a lot of sugar, nitrates, trans-fat, and sodium which is extremely bad for your health.
Workout Tips For Muscles Building
1. Frequent Workouts
Experts recommend doing two to three sessions of muscle-building exercises at home every week for beginners. However, if you are more advanced, you can increase the number of exercises for strength as well.
2. Rest Period
Just like bodybuilding workouts are crucial to lean muscle building, taking rest is also equally important. When you sleep, your body goes into recovery mode and repairs damaged tissues and muscles. This helps prevent injury and also protects you from falling ill. After bodybuilding workouts, you will need to take a twenty-four-hour rest before attempting another workout. However, if you have focused on only one group of muscles during the muscle-building exercises, you need to wait 48 hours before working out that same muscle group again.
3. Number Of Repetition Sets
Strength and conditioning workouts are often performed in the form of sets. Beginners are recommended to stick to two to three sets of bodybuilding workouts while more advanced people can go up to three to five sets of muscle-building exercises at home. Don't forget to do stretching exercises before and after your workouts!At the end of the day, there is another important factor that has a say in muscle building regardless of how many muscle-building exercises you go through. Genetics! The ability to build muscles is determined by your genetics. If you are lucky enough to inherit a good set of genes you will be able to gain muscle at home without too much trouble. If you aren't that lucky, worry not, with the tips mentioned above and the right muscle-building exercises you will soon see an increase in your muscle plans. It is time to get started on your muscle-building workout plans.
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