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The search for any change in one’s own body is complicated. Several factors interfere in the final results: whether to lose weight, gain weight, or gain muscle, it is not enough to spend the day at the gym or shut your mouth. The ideal is to combine different strategies to facilitate the process.
Gaining muscle mass works very differently from the weight loss process. It is necessary to eat in adequate amounts (often more than you spend) and choose foods well to avoid the need to use food supplements.
Nutritionist Carolina Vogado lists six mistakes of those who are trying to gain muscle mass. Check out:
Table of Contents
1 – Fasting for hypertrophy
Carolina says that going many hours without eating is more suitable for those looking to lose weight, it is not a strategy that facilitates muscle mass gain. However, if the patient’s nutritional needs are met during the day, fasting will not interfere with hypertrophy.
2 – Mandatory use of supplements
“In fact, when the dietary intake of nutrients is not adequate, the option is made for the inclusion of supplements, never the other way around. The use of nutrients that comes from food is better than that of supplements. In addition, a single food is a source of different nutrients because it has a complex matrix”, teaches the nutritionist.
According to her, better than consuming supplements is to bet on the quality of the menu.
3 – Skip pre-workout and post-workout meals
Carolina explains that the ideal is not to skip any meal and strictly comply with the nutritionist’s guidelines — a good diet should take into account the patient’s needs, as well as their physical activity, sleep and work/study schedules.
Missing the opportunity to eat carbohydrates before training, for example, can cause a low energy during exercise, decreasing performance.
3 Cards_Gallery_of_PhotosOver time, the body enters the natural aging process and gaining muscle mass can be a little more complicated. However, it is not impossible. When combined with good eating and physical habits, it is possible to achieve lean mass.Oleg Breslavtsev/Getty Images
how-to-get-muscle-mass (1)One of the main tips to gain muscle mass is to have energy balance, practice weight training and eat the right way.EXTREME-PHOTOGRAPHER/ Getty Images
How-to-get-muscle-mass (10)Having a good sleep routine is also essential, as well-sleep nights favor the metabolic process and promote the body’s recovery after physical exercises.Flashpop/Getty Images
How-to-get-muscle-mass (9)To obtain good results, another tip is to hire the assistance of a personal trainer, as having the supervision of a qualified professional to assist in what you really need, within the limitations of your body, is the secret to achieving success. Thomas Barwick/Getty Images
How-to-get-muscle-mass (8)Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help prevent cancer and diabetes. For those who are over 50 and want to gain muscle mass, crossfit is a great option The Good Brigade/Getty Images
How-to-get-muscle-mass (7)After age 40, the body decreases hormone production, muscle tone and increases fat accumulation. Therefore, people with older ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.Jose Luis Pelaez Inc/ Getty Images
How-to-get-muscle-mass (6)Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing.Halfpoint Images/Getty Images
how-to-get-muscle-mass (5)Protein consumption also helps in gaining muscle mass. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.Jupiterimages/ Getty Images
How-to-get-muscle-mass (3)Water intake is also extremely important for those who want to tone their body. In addition to all the benefits the liquid has, muscle fibers are composed of 75% to 85% water.Guido Mieth/Getty Images
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4 – Cut all fat from your diet
The nutritionist says that, in order to gain lean mass, you cannot stop consuming fat. “Good fats should be preferred over others because they provide adequate hormone synthesis,” she warns.
Among the fat-dependent hormones is testosterone, which plays a key role in lean mass gain.
5 – Drink little water
In addition to about 70% of the muscles being water, Carolina explains that hydration is essential to favor the maintenance and growth of muscle cells.
6 – Eat less than you spend
“In the search for hypertrophy, calorie deficit is not the best strategy. If I want to build tissues, in this case muscles, I need to consume energy that favors the process. Thus, an intake greater than the individual’s energy needs is recommended”, explains Carolina.
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