You can’t just expect to build solid muscles with just a few hours in the gym and increasing your calorie intake. Here’s a look at how you should go about it:

 

Increase Your Calorie Intake

Once you have decided your aim is to build muscle and lose fat, you have to start paying attention to what you eat. Make sure to read food labels to get a rough idea of how many calories you are consuming. You need to eat 1 gram of protein per pound of body weight every day. It is important to understand if you lower your protein intake, you will lose a lot of muscle.

Make sure you consume foods which contain high quality proteins, such as egg, poultry, lean red meat and fish. Protein shakes are a great way to give your body an additional protein fix. If you have a fast metabolism that digests and burns calories quickly, you just have to keep up with your metabolism by eating high calorie meals every few hours.

Instead of eating 2 to 3 high-calorie meals a day, eat 5 to 6 separate meals after a two-hour interval so your body has enough time to digest and metabolize the food.

 

Limit Cardio

While cardio improves muscle recovery, it is evident excessive cardio exercises can cause extreme muscle loss. Cardio exercises have the tendency of reducing your caloric surplus. This, in turn, causes you to over train. While normal cardio sessions do not burn up a lot of calories, intense cardio sessions can cause damage to the calories you are consuming.

 

Let Go Of Supplements

You need to stop relying on supplements. Supplements cannot make up for all those hours you spent sulking at home when you ought to be at the gym and supplements won’t work if you do not follow a strict diet and eat tiny portions when you should be boosting your calorie intake. Most of the supplements which you will find in the market are marketed to hard gainers who simply want to gain weight.

 

These supplements only help you gain weight by increasing your water weight. In time, when you stop taking those supplements, your weight will drop dramatically and you lose the water weight. The only supplement that will actually prove helpful is protein powder.

 

Change Your Rep Range Every Few Days

It is important you change your rep range after every few days so you can avoid plateaus. Plateaus occur when your body gets used to a certain exercise or regime so much that it no longer responds to it. Changing the range of reps allows your body to get used to a new kind of stress. Alternating workouts and exercises also helps you lose weight and gain muscles more effectively.

 

Don’t Overwork Yourself

It is important you pay attention to your physical and mental wellbeing instead of just worrying about building muscles. Do not overwork yourself. Stick to 12 reps per muscle group instead for aiming for 15 or 20. Your workout routine last, at most, 45 minutes. Keep your workouts short and intense instead of dragging it for two hours.

Allow your body enough time to recover your muscles and make sure you get a good night’s sleep so you are energized and rejuvenated the next day.

And much, much more!

 

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