This year you can achieve your dream of being more toned, here I give you some practical tips to help you achieve it.
This is the year to finally achieve what you’ve always wanted. Toning and increasing your muscle mass are two goals that you can achieve if you properly combine your nutrition and training. Here we tell you how to achieve it.
It is important to remember that good muscle quality will help you live longer with a better quality of life.
Training to gain muscle mass.
It exerts mechanical tension. Your muscle will get stronger if you force it to overcome resistance, that is, to apply force. This tension must be raised gradually because if what you want is to increase your muscle mass you cannot always lift the same weight.
When it comes to increasing muscle mass there are some exercises more effective than others. Those that involve larger muscle groups such as squats, deadlifts, and shoulder presses are excellent options.
Other exercises that should be included are those that you can do even with your own body weight or with the use of barbells, dumbbells or kettlebells. An example of these exercises could be the “chin up”.
There are other so-called isolated exercises to strengthen specific areas that, due to their location or function, require specific movements. This is the case of small muscles such as the biceps or calves, for which you can schedule a specific strengthening session.
As for frequency, the most recommended, according to experts, is to perform two workouts per muscle group per week, which guarantees effective rest.
Strategies:
-Lift more and more weight gradually.
-Vary the exercises.
-Increase the number of repetitions with the same weight
-Reduce rest times between sets
-Change the intensity according to the objective (power, volume, maximum strength, etc.).
There is variability in the response that some people have to strength training, and training changes depending on your objective, so do not hesitate to seek the advice of a training professional to ensure adequate planning and better results.
Food to increase muscle mass
As your goal is to increase muscle mass, you must pay close attention to protein, which is the raw material for your muscle mass, obviously without neglecting the rest of the macronutrients.
Remember that you should consume between 1.2 and 2.0 grams of protein per kilogram of weight daily.
Keep in mind that these are grams of protein and not grams of food. For example, a 100-gram chicken breast can have up to 25 grams of protein.
So if your weight is 70 kilos you should consume between 84 and 105 grams of protein daily.
To learn more about what to eat to increase your muscle mass you can write me a message here.
In the case of carbohydrates, it is very important to maintain an adequate intake as they help us have enough energy for training sessions.
A good option is to consume more carbohydrates during training days and less on rest days.
Find out which are the best post-workout foods with the guide of my program.
You’re probably wondering if you should consume a protein supplement and the answer is it depends. If you are consuming the grams of protein from your daily diet, you do not need to do any type of supplementation.
To know which are the best supplements of animal or plant origin, you need to have the advice of an expert in sports nutrition who can help you establish what time of day to consume them and what foods to combine them with to achieve better results when it comes to exercise. gain muscle mass.
When you train for this or any physical goal, remember that health is above your goal. So always train and feed yourself prioritizing it, don’t overdo it, enjoy the process and get advice from experts.
