How to train to gain muscle mass
Perhaps the first thing that comes to mind when we think of a gym are all those people who join or go to it to lose weight. However, there are many who are really looking to gain muscle or tone their silhouette , in order to eliminate possible body fat they may have or to feel more comfortable with their silhouette, while gaining agility, strength and general health.
However, gaining muscle is not as easy as it sounds . There are those who believe that by simply doing weights they will increase muscle mass, so many women are afraid of doing these exercises in case they increase in size . This misconception can make them unable to benefit from all the benefits of weight training and lifting iron, which could help them burn fat more easily compared to most aerobic activities .
Therefore, gaining muscle is not an easy task. For this you need to do a well-prepared training, change the exercises when necessary and be a very conscious and constant person , otherwise the desired results will never be achieved, since they will not appear overnight. In addition, in order to gain muscle mass in a defined way, it is very important to take care of the diet at all times .
What you eat is essential to achieve specific goals with sport, so if you want to gain muscle mass and define your figure, the first thing to do is change your diet . To do this, you must contact an endocrinologist or a nutritionist , who can study the specific case and define, depending on the exercises to be performed and the activity in daily life, what are the nutritional needs of the body and how they could be adapt to the diet in order to gain muscle mass in a healthy and balanced way.
Once you start eating foods that help you recover after training, tone your muscles and gain muscle mass, while eliminating those rich in saturated fat and added sugar, it can be verified by performing the exercises in a constant , how the muscles begin to be more defined and, even, to gain volume as desired.
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What exercises to do in a workout to gain muscle mass
Just as you have to contact a health professional to follow a healthy and balanced diet to gain muscle mass, contacting a sports professional , such as a personal trainer, can also be of great help when it comes to to know which are the most appropriate exercises to gain muscle mass, depending on your interests and goals.
Not everyone likes the same sports, so when you exercise you will have to find a physical activity that you like and that not only serves to gain muscle, since if it does not motivate and what it does is bored, it is normal that, in a short time, interest is lost and the necessary perseverance is not devoted to achieve the desired results, which will be a matter of months or even years.
The most common exercises when it comes to increasing muscle mass are those related to weight lifting , either with the help of the machines found in the fitness room of any gym, or with weight. free , that is, with the weights and dumbbells that are also in this same place, but without the help of a machine that will mark how to use it.
It is important to remember that to gain volume in the muscle the most important thing is to repeat the exercise several times . And before starting it is important to determine what the RM is , this is the maximum repetition with the largest possible weight . You always have to start with low weights and go doing several repetitions. Increase the weight of the machine or the dumbbells until you reach your maximum weight. Once you have found what your RM is, you can work with that weight or a slightly lower weight, doing sets of between four and ten repetitions, in order to exercise the muscles properly.
The muscle gets used to the weight easily , so the MR will increase as the months go by, becoming stronger and able to develop the muscle. The best thing is that these exercises are always carried out under the supervision of a sports professional , as they can help you in the event that the weight is too much or to know what exercises to perform and how to carry them out , as long as they are achieved the desired goals, but also possible injuries during training.
I began to be interested in nutrition from a very young age (I am currently 25 years old), but it was not until adolescence that I knew that I would dedicate my life to this career. I am the mother of a beautiful 5-year-old girl whom I adore and plan to instill in her all the values that guide us towards a healthy and balanced life. I was born and raised in Charleston, South Carolina, where I currently live, and have my own practice where, of course, I practice my profession as a nutritionist.