If you are tired of being skinny or average, through genetics or for whatever other reason, then you might be interested in learning more about building muscle mass. If you tried supplements, and soon learned that the supplements were just a gimmick, then you might want to consider some natural sources.

Few people have tried various supplements for building muscle mass that included Boron, Smilax, Blue-Green Algae, Liquid Oxygen, Carbohydrate Powders, and more. In vain, they tried these supplements all to find out that their body was still thin.

Some people even joined a gym trying out the different instructions from various magazines and other sources from bodybuilders, in an effort to gain weight.

The Fact is,

• There have been many myths that claim a person with any body type can build muscle mass.
• Myths claim that low-fat foods, weight lifting, and aerobic exercises were the source for building muscle mass.
• When a person is building muscle mass, losing fat includes consuming a “low-calorie diet” while building muscle mass “requires a higher calorie diet.”
• On the contrary, building muscle mass requires a person to add on some extra body fat.’ This is because you must adhere to the instructions to eat a high-calorie diet.

To build muscle mass means:

• That you have to calculate your body’s metabolism and genetics into the equation in order to learn which exercises and diets are right for you. It is also helpful if you know the type of body you are working with.
• Many of the emaciated men are often afraid of adding body fat, but at the same time, they want to build muscle mass.
• The truth is those bodybuilders you see have an Android Body Type, while many of the skinny people have what is known as the Thyroid body types, or else the ECTOMORPH body types.
• The Android body types have a broader upper half, while they have a smaller waistline.
• The Thyroid body types are smaller frames, with narrow bone structures, and longer limbs.

According to studies,

• The Thyroid types often crave chemicals, such as nicotine, caffeine, and artificial sweeteners, and often skip meals.
• Studies say that the Thyroid types struggle with ‘unstable blood sugar,’ which makes them crave more sweets than the average individuals.

Now,

This type of body is probably what we are dealing with: so breaking down the details can help us to find a solution for building muscle mass.

We need to focus on gaining muscle mass and losing fat, in order to gain weight, It is wise to start out by weight training first, and then focus on losing fat later. We can see that the Thyroid body types need to cut back on chemicals that harm their bodies and substitute with nutritional foods, which fills their body’s needs.

Obviously,

The Thyroid body types are in harm’s way and could become the subject of diabetes, high blood pressures, heart disease and more. To avoid health complications it makes sense to eat three meals every day, and exercise. Knowing which exercises are right for you is a start.

Here are some of the basic weight lifting techniques for building muscle mass are:

A. Bench Presses:

Which work the shoulders, triceps, and chest muscles. The bar dips, which work the chest, shoulders and arms muscles; deadlifts work the shoulders, back, and legs, while, squats work the lower back muscles and the leg muscles.

B. Overhead Press:

Overhead presses are great for working the triceps and the shoulder muscles. You can also include the barbell rows since this exercise works the bicep and back muscles. Be sure to add a few aerobics in the plan to get flexibility and strength. You might want to minimize aerobics. However, a little jump roping or jogging never hurts.

C. Training With Weight: 

When you are training with weights, try not to be sparing, since intensifying the weight training plus adding strength-building exercises builds muscle mass. Remember you have the type of body that works with smaller bones and a “frail structure’ workout wisely to avoid injuries.

Including a healthy diet plan in the building process is always a good idea. Since you want to gain muscle mass and avoid gaining fat, you must first find out what meals are good for your body types.

The Basic Tips For Building Muscle Mass:

• First of all, Start at the right age. You cannot have a say on your body structure or the potential to build muscles. But if you start young, you can give yourself a better chance to bulk up than when you are no longer in the spring of youth.
  
• Make sure that you will find some kind of sport that you like and practice it. That way you will be able to increase your metabolism rate and also you will be able to make all your muscles toned up for other processes.
• Another thing that you can do is to start making Building Muscle exercises in the gym. There are a lot of different exercises that are available today and they will allow you to train all the muscle groups that you have in your body.
• Three exercises that are a must for muscle building are the squat, the dead-lift and the bench press. Make sure that they are a part of your fitness regimen.

Train with high volume but moderate intensity,

• Volume refers to the number of sets and reps you do, while intensity refers to the number of weights you are lifting. This kind of exercise can result in faster production of growth hormones and thus help you build muscles.
• Get plenty of sleep and rest, in between your workouts. This can help your muscles recover from the exertions and new growth to happen. Without rest, you can not only get fatigued easily but also be more prone to muscular injuries.
• In case you are engaged solely in bodybuilding, you must have carbohydrates too. Carbs help you maintain your body’s reserve of glucose. Lack of glucose may result in muscle loss and so you should try to consume at least 2 grams of carbs for every pound of body weight, every day.
• When you are training for building muscles, focus on that only. While it’s good to add a dash of cardio training to your workouts, try not to do it too much.
• Finally, make sure that you will spend some time and find the best among all Building Muscle diets because if you do not eat properly, you will not be able to get any results at all.

 

Muscle Growth is very important to build the muscles to fight flab and fat and stay very fit. Are you totally new to bodybuilding? Good, you are trying and getting yourself in proper shape. It is possible you are spending several hours in the gym doing intense weight lifting.

In Case You Are Not,

It is then probably true you are not getting results that you want & you will have to step up. Overtraining happens when you work very hard, so you will not give the body rest & recuperation it requires between the weightlifting sessions so you may repair & beheld muscle that you are breaking down.

In order to understand the overtraining,

You need to understand when you “build” muscle, you are breaking the muscle down. You are not at all building muscle in the gym, really. In place, what you are doing is breaking down the muscle in the gym & producing small injuries in muscle then should heal & repair.

While these injuries heal, and repair,

And they repair and heal stronger they were earlier. Thus, when you are building the muscle, you are breaking down the muscle first, and letting the body rest & repair in between; the process is what “builds” muscle.

Just make sure that when you start going into the gym you are constantly changing things up so that your muscles do not get used to your workouts. Shocking muscles is the best way to build muscle, and that is the best tip that you can remember to start your muscle-building process.

Nutrition That Help You For Building Muscle Mass:

There is science though to how much to consume and when to consume, so hopefully, this will all put it into perspective for you. If you are exercising routinely then this little guide is for you.

1. Carbohydrates:

In terms of carbohydrates, you can calculate how much you should be consuming based on your weight. There’s a simple recommended formula for this, that even a lot of athletes use, but this is for people with big muscle building dreams.

3.6 grams of carbs per muscle. So if you were to weigh 170, this would come out to about 612 grams a day, but again – like much of the other advice in this article, this is for people who are serious about their fitness. Carbs, by the way, become glycogen, which is your best friend when the going gets tough.

2. Get Your Protein:

Protein is also very important. If you are in a weight range of 130 to 150 pounds, about 105 grams is ideal, and if you weigh 165 pounds or more, 130 or so grams is good.

• Protein builds muscle tissue and promotes necessary hormones for muscle growth. It also strengthens the bones and just about any other thing that we as people care about.
• Its also important to note that people are leaning more towards just the protein side of things, and leaving carbs out of the picture entirely.
• Too much protein is overkill, and not having a good balance of carbs along with it can lead to the wrong kind of weight gain.

 

2. Drink Plenty of Water:

Even for the person who is not interested in exercise, they should still be drinking close to 8 glasses of water a day, but if you are serious about building muscle, you need to top it off a little.

• Its always recommended that you down a glass or two with a couple of hours of working out.
• You should also keep a glass or bottle by your side, and consume water throughout exercise.
• Try to drink a little in between exercises, but also not to chug because this can lead to feeling seriously sick.
• Always replenish your body afterward with more water, and juices throughout the day are extremely hydrating and can give you a good intake of good calories.

3. The Science of Eating For Energy:

Natural sugars are extremely beneficial.

• Seriously consider having just a fruit meal, and make it so that it’s within two hours of working out.
• A salad meal is also very filling and can be topped off with low-fat additions.
• Eating several meals a day, with snack meals in between leads to lots of energy without having to pack on the fat.
• Crackers and low-fat cheeses are other examples, or even just a light bagel, and maybe even a smoothie.
• This will control your appetite. It is like reading a book. You might be able to take in more chapter by chapter instead of trying to read the whole thing in just one sitting.

 

Consider making your last meal before hitting the hay a carb-based meal. This will store up energy while you sleep, and it will carry over to the next day as surplus.

4. Eat Your Fats Later in the Day:

You should NOT avoid fat, though many supposed “diet gurus” will tell you otherwise. Fat is essential for proper hormonal functions, muscle recovery, and growth.

• Focus on eating your fats later in the day, when your body is not as optimized for carbs.
• The best diet for building muscle will have a balance between these nutrients.
• Make sure your fats come from quality sources, just like your carbs.
• The best sources of fat are nuts, oils (especially olive oil), fatty fish (like salmon), and some saturated fat from beef.
• You should be careful about eating too much-saturated fat, but you need a little bit, especially for testosterone production.

 

5. Supplement Wisely:

Most supplements out there are completely bogus. You should pretty much steer clear of supplements that have in-your-face advertisements about the “enormous pump” that they give you, or the “steroid-like gains” they have in store. These are usually nothing but expensive garbage.

The supplements you should use are whey protein, amino acids, and fish oils. Whey protein helps you get in your daily protein requirements without eating so much meat, amino acids aid in muscle recovery, and fish oils are good for heart health and inflamed joints.

Any good diet for building muscle will be focused on food, not supplements. No matter what you buy for supplementation, make sure your first priority is solid, whole food.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”