How to Build Muscle
Building muscle is an instrumental component of nearly all physical therapy patients’ recovery processes and a vital part of getting fit. But those with naturally fast metabolisms often struggle to gain muscle. Here are some tips to overcome that challenge.
Consume More Calories
You can have the best workout regimen in the world, but if you don’t eat enough, you won’t build even the smallest bit of muscle. Start off consuming the number of calories your body naturally expends — your current weight, multiplied by 18. Gradually increase this number every two weeks by multiplying your current weight by 20, then 22, and so on.
Eat High-Quality Foods
Calorie-dense foods, such as whole grains, nuts, dehydrated fruits, and nut butters, will aid in your quest to build muscle. Incorporating these foods into your diet is a lot easier than simply adding more food to your diet. Protein and complex carbohydrates are also key. Try to incorporate more lean beef, chicken, cottage cheese, eggs, fish, oatmeal, and healthy fats into your diet, as well.
Focus On Heavy Compound Lifts
A lower number of reps with heavier weights is most effective to spur muscle growth. Compound movements, like barbell squats, force you to challenge multiple muscle groups simultaneously, adding mass. Lift every other day, to give your muscles time to recover and add on muscle tissue.
Engage in Cardiovascular Exercise
Exercises, like jogging or swimming, strengthens your cardiovascular system, a vital part of the body, even if you’re focusing on adding muscle. While it shouldn’t be a main focus, it’s important not to cut it out completely, as cardiovascular exercise delivers vital nutrients to your muscles as they grow and develop.
Consult with NJIB to form a plan to build muscle.