Are you looking to grow muscle mass, and burn calories more efficiently? It doesn’t happen overnight (as any body-builder can tell you) but you’ll be well on your way to adding muscle mass to your frame as you follow these steps consistently.
1. Increase your caloric intake. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you’re eating clean, and are not eating too much.
2. Get enough protein to support muscle growth. Aim for at least 1-2g of protein for every pound of body weight. For example, if you weigh 180lb, take in at least 180-360g — or about 6-12 ounces — of protein every day.
3. Drink enough water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here’s a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = water intake in ounces.
4. Eat regularly. Rather than having two or three large meals during the day — something we’ve grown up with — change your eating habits so that you are eating five or six smaller meals during the day.
6. Eat fat. That’s right — not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats — the fat you’ll find in a stick of butter, a bag of chips, or bacon — should be limited to about 20g or less. That’s the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50-70g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
7. Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that’s right for you, and make it part of your daily routine.