If your goal is to get stronger and build lean muscle, you need to understand that it’s not as simple as lifting heavy things. You also need to eat enough protein, keep workouts short and intense and lift heavy things.
Eat Enough Protein.
Protein is an essential macronutrient. It provides the building blocks for muscle and other tissues in the body. Protein can be found in meat, fish, eggs, dairy products and nuts. Protein should make up about 10% of your daily calorie intake if you’re trying to gain muscle mass. That’s because most people require around 0.8g-1g of protein per kilogram of body weight each day – depending on age, gender and level of physical activity.
Keep Workouts Short and Intense.
Workout for 30 minutes, 4-5 times a week. Studies have shown that shorter workouts (30 minutes) performed at high intensity are the best way to build lean muscle mass. You can do this by mixing up your workout routine with a variety of exercises and pushing yourself during each set until you feel fatigued.
Lift Heavy Things.
The best way to build lean muscle is by lifting heavy things.
But, what does it mean to lift heavy things? Well, the heavier the weight you lift, the more muscle your body will build. You should be lifting weights that are challenging for you—but not so hard that they cause injury or pain. If this is your first time trying strength training, start with lighter weights and gradually increase as your strength builds over time.
If you want a simple way to get started at home without purchasing any equipment whatsoever (other than maybe a yoga mat), try doing squats with just your body weight! Start in plank position with palms flat on ground beneath shoulders and toes resting on floor; then bend knees and lower hips toward ground while keeping core tight and spine neutral (no arching back), before returning to starting position by straightening legs again before lowering back down into plank pose for one rep of squatting movement.
Take a break in time.
To maintain your muscle mass, you must take a break in time. Overtraining can lead to muscle atrophy and even physical injuries. You should rest your body for at least 24 hours after an intense lifting session. You can also use a deep muscle massager to help relax your muscles and promote healing.
It’s important not to overtrain as this will cause an increase in cortisol levels and lead to stress on the body which will affect recovery time as well as decrease the amount of lean muscle gained through training sessions.
These tips will help you build muscle, but they’re not a magic formula. Be patient, and don’t expect to see results overnight. The most important thing is that you keep working at it!