I Want to Gain Muscle Through Fitness, How Can I Adjust My Diet and Exercise?
1. First of all, let me tell you that there will be some fat accumulation in the pre-muscle building period, and it is almost impossible to avoid it. Moreover, the rate of muscle gain will be much slower than fat loss. For example, you can lose 5-10 pounds per month during the fat loss period, while muscle gain may add at most a dozen pounds a year. For this, you need to have enough patience.
2. From the fat-reducing period to the muscle-building period, the first thing to do is to increase the dietary intake, so that the calorie intake is the same as the calorie consumption, or a little higher than the calorie consumption, but preferably no more than 200-300 kcal, that is, a bowl of white Rice or three slices of whole wheat bread. Excessive calories can also store fat.
3. Generally speaking, if the calorie intake exceeds the calorie expenditure during the muscle-building period, the muscle growth rate will be faster than when the two are equal. In a caloric surplus, the protein in the body can be used more fully, thereby promoting muscle growth.
4. Many people think that they need to increase their protein intake during the muscle-building period than during the fat loss period, when in fact, all you need to increase is the total calories to cope with the body’s energy expenditure. The easiest and most economical way to do this is to increase carbohydrates. Protein intake just needs to meet the 1.5-2 grams corresponding to 1 kilogram of body weight during the fitness routine.
5. Entering the muscle-building period, you must replace cardio with strength training. Strength training can destroy original muscle fibers and help repair and synthesize larger muscle fibers. Too much aerobic exercise will lead to excessive calorie consumption and affect the speed of muscle gain. Unless it is after a large meal occasionally, you can do aerobic consumption of calories.
6. A single strength training session does not need to be too long, 30-40 minutes a day is enough, preferably more than 4 times a week. If the single time is longer, overtraining may occur, which has the opposite effect.
7. If you are new to fitness, or strength training tries not to choose dumbbells and barbells such as free weight training, but gym fixed equipment weight training, for example, seated chest press, seated rowing, seated high pull down, seated shoulder press, etc. For newcomers, the standard movements of free weight training are usually not well mastered, prone to injury, and not as effective as they should be.
8. When performing weight training, each set should be done to failure. For example, when sitting chest press, do 12-15 failures per set, and do 3-5 sets per day.
9. It is not recommended that you do self-weight training, such as push-ups and plank supports. The resistance of self-weight training is often not enough to destroy the existing muscle fibers and help the synthesis of new ones.
10. Both the muscle building and fat loss periods should prioritize the exercise of large muscle groups such as pectorals, back muscles, glutes legs, and shoulders. Smaller parts, such as biceps and calves, are also practiced when training large muscle groups, without separate training.
11. Generally speaking, the first six months of strength training are the time for the fastest muscle gain, and you may see a rapid drop in body fat, even down to 10%. After that, the speed of muscle growth will gradually decrease. You don’t have to worry about it, just continue to exercise.
12. You should be reminded that if you want to measure your body fat percentage, it is best to go to a hospital and use a professional instrument to measure it. Body fat scales in gyms and at home are generally not accurate enough. From the convenience point of view, you can completely take front and side photos of yourself in the mirror every morning to observe your body shape and muscle changes in a cycle of 28 days. A scientific weight loss cycle is 28 days.
13. Get enough sleep for 7 hours a day. This is a key point that many people who work out ignore. Lack of sleep will reduce the rate of muscle protein synthesis and inhibit muscle growth.