The Castle Gym team have put their heads together to give you some of our tips on how to build muscle in the right way!
When weight training, it is important to know the best techniques and nutrition to add to your diet to see the best results.
Research shows that consuming protein at least 20 minutes before your workout, during, and after training can really help to improve muscle gain.
The best breakfasts to consume when working out consist of; omelettes, cottage cheese, and smoothies.
Increasing your food intake is crucial if you’re wanting to build muscle mass. It is recommended for you to consume 3 meals a day, breakfast, lunch, and tea as normal.
In addition to this, consuming a meal before and after a workout with snacks in between, helps to keep your hunger down whilst reducing fat percentage.
Not eating for long periods can cause you to overeat at your next mealtime, or reach towards the less healthy snacks.
Protein is the main cause of muscle gain, which is why you need lots of it. You should be looking to consume around 1 gram of protein per 454g of body weight.
One of the easiest ways to get protein in your diet is to consume at least one source of protein per meal.
There are many different protein sources you can choose from:
- Skinless, white meat poultry
- Lean beef
- Low-fat milk and dairy products
- Low-fat cheese
- Lean pork
When training, it is expected that you sweat an awful lot. To combat this, it is important to keep your water intake up to prevent dehydration.
To boost your muscle mass significantly, it is important to eat whole foods 90% of the time. Unprocessed foods are foods that come as close to their natural state as possible.
Some examples of unrefined foods include:
- Fruits and vegetables
In terms of training, to build muscle it is important to increase training volume, and you may actually need to go lower in weight than you expect.
Resting for 30 to 90 seconds between each set encourages quick release in muscle-building hormones including testosterone.
Sleep is so important! If you are looking at building muscle fast, you need to be getting around 7-8 hours of sleep per night. Muscle recovery requires so much more than getting the right amount of protein, you also need the right amount of sleep.
One key supplement that most bodybuilders use is creatine. The natural compound in the substance effectively promotes muscle growth.
If you are wanting to see effective results when training, it is vital that you follow these key steps.
If you need someone to hold you accountable, a personal trainer might be a good option for you.
Here at Castle Gym, we have a wide range of personal trainers and staff who will be more than happy to advise you and help you reach your goals.
Get in touch and enquire about joining Castle Gym today!
We also have free day passes available so you can try us out before you commit to anything.