The genetic makeup of a person majorly determines a person’s personality which is why it’s difficult for someone who is naturally thin to gain weight. Weight training and increasing food intake can only change the human body to a certain extent. Strengthening your muscles can help you build more muscle. It improves the bones and joints of the body, ultimately reducing the chance of injuries from falls or brittle bone. Your muscles store important nutrients, and having more muscle means that you can use your calories more efficiently, and process more carbs. Through this blog, we will deliver you deeper aspects about the strategies you can apply for your muscle gain or muscle build journey!

    Why is Muscle Important to You?

    Maintaining your muscle mass is important as it provides you with the following health benefits:

    • Reducing the risk of injury
    • Reduced risk of chronic diseases
    • Health Improvement
    • Look more toned and lean
    • Eat more calories
    • Process your food more efficiently
    • You will improve your fitness.

    Building Muscle- Fastest Version

    Listed below are a few simple steps for gaining muscular weight quickly:

    1. You can track your diet to see what you’re currently eating.
    2. Consuming healthy food is essential for muscle gain.
    3. If eating becomes too expensive or exhausting, try to intake shakes high in calories, protein, and nutrients.
    4. Prepare a schedule of strength training at least three to four times each week.
    5. Try to have a proper sleeping schedule which counts for 6 to 8 hours daily.

    Eat Health- Focus on Quality not Quantity

    Underweight is a condition that happens when the energy consumed is less than the used. You need to eat more to build muscle. To gain muscle in a healthy way, you must ensure keeping your kilojoules possibly nutritious. You cannot gain muscle mass or strengthen bones by consuming more empty-calorie food like chips and soft drinks.

    Some Suggestions:

    1. You can begin calculating kilojoules per day you consume using a calorie tracker.
    2. Try having three rich meals a day and possibly, eat a little more if you can.
    3. If you don’t have much appetite, try consuming five to six meals a day. Intaking fluids both before and after your meals helps you eat better.
    4. Getting more carbohydrates in your diet can work excellently for your muscle gain.
    5. Don’t follow the myth that taking large amounts of protein will not make you grow bigger muscles. Instead, it will cause unnecessary stress on your kidneys.
    6. Healthy snacks including fruits, yogurts, rice puddings work fantastic for your muscle gain program.
    7. Junk food with high-fat content can cause issues with building muscle. Pick healthy fat foods like avocados or nuts.

    Top Muscle-Gain Foods

    1. ProteinsOily fish- salmon and sardines
    Red meat
    Dark meat chicken, turkey (thighs, drumsticks)
    Protein powders and bars
    Homemade protein treats
    Whole eggs
    2. FatsNuts and Nut Butter
    Avocados and avocado oil
    Olives and olive oil
    Coconut, coconut milk, coconut oil
    Full-fat milk, butter, cheese
    3. CarbsFresh and dried fruit
    Starchy vegetables like carrots and peas
    Potatoes and sweet potatoes
    Whole-grain bread, bagels, pasta
    Trail mix

    Lifestyle Adjustments

    Some Suggestions:

    • Try eating something healthy even if you do not feel hungry.
    • Make your extra eating sessions enjoyable and stock your fridge and pantry with snacks you enjoy.
    • You can consume small portions of protein food before and after every resistance training session. This works fantastic for muscle-building programs.
    • You must understand that increasing the amount of food consumed can cause gastric issues or bloating.

    Resistance Training

    A training that works wonders to increase muscle mass and you can do it weight-free or with weight machines. Our suggestions:

    • Give your muscles some time to recuperate by only training two or three days per week. Muscle growth majorly takes place during the recovery period.
    • Compound exercises like bench press and squats work wonders to target multiple muscles.
    • You must ensure keeping your muscle gain exercise session short and intense.
    • Try not wasting time and money on products that promise to increase muscle mass. 
    • You can seek professional advice and even hire a gym instructor for personalized muscle training to reduce your risk of injury.

    Top Exercises For Muscle Gain

    • Squat
    • Leg Press
    • Lunge
    • Deadlift
    • Bench Press
    • Dips
    • Push-Up
    • Pull-Up
    • Barbell Row
    • Overhead Press

    Maintain Muscle Gain

    Listed below are a few tips that you can follow to maintain your muscle gain:

    • Fitness: Perform strength training exercises to maintain muscle mass. These are excellent to keep your muscles strong. It means you need to lift enough weights and do enough reps until it becomes too difficult to do more. Pilates and yoga are fantastic  muscle-building workouts. These two help to maintain lean mass and improve flexibility.
    • Nutrition: A good diet, particularly high-quality carbs and proteins works great to maintain muscle mass. You can get enough protein by eating a balanced diet of nutrient-rich food from all food groups.
    • Other Factors: This includes following proper sleeping habits and working ways to reduce stress. Stress increases the release of catabolic hormones which decrease strength and muscle mass.

    Consult Doctor Before You Begin Building Muscle

    We suggest our readers who are looking to build muscle, must consult their doctor before beginning any gaining program.

    • Get checked for any underlying medical condition that caused your thinness.
    • The doctor may properly check your height and weight and suggest that you do muscle gain. 
    • A medical expert may assess your diet and activity levels.
    • They may advise on lifestyle, diet, and exercise changes that encourage weight gain.
    • If necessary, you can even see another specialist, like a dietitian.

    Wrapping Up!

    We tried our best to cover all the relatable aspects beneficial for your muscle building journey. You can apply the basic principles about gaining muscles in a healthy and smart way. However, you must understand what works for someone else may not be the best plan for your muscle gain. Thus, you must ensure to stick to a workout routine that you enjoy, whether you’re using free weights or doing body resistance exercises. Don’t forget to see a medical expert before you begin a muscle building program.