Build Muscles Naturally
Most of us think that building muscles mean leaning on supplements and steroids. This is because the supplement industry has led us into thinking so. Whereas, you can build good muscles naturally.
No doubt these supplements amp up the process of muscle building but there are numerous side effects to eating them. Why not go natural instead? So, keep reading to know more about ways to build muscle naturally?
Physiology of muscle building
There are three phases to muscle building, stimulus, trauma, and repair.
Stimulus: the stimulus is the other name for the training of muscles.
Trauma: when you train your muscles and treat them with resistance, they tend to tear. This muscle tear is not as dangerous as it does not occur because of an accident but because of proper training.
Recovery: this is the phase where the muscles restructure and grow. Muscles recover from the trauma under proper recovery conditions and return bigger and stronger.
Important terminologies of muscle building:
- Satellite cells: Skeletal cells are known for their role in the formation of muscle mass. They are the most abundant skeletal stem cells.
- When you undergo exercise, strength and muscle training, your muscles tear. Satellite cells get fused with the muscle fiber of the tear and due to that,( it helps increase the cross-sectional area of the muscle.
- Hypertrophy: muscle hypertrophy is associated with weight training. Muscle hypertrophy means the growth and increase in muscle cells so as to increase the cross-sectional area of the muscle.
- In order to achieve muscular hypertrophy, both muscular damage and fatigue are necessary. This happens when you do weight training or weight lifting.
Myofibrillar hypotrophy is responsible for gain in muscle mass, it refers to the contraction of muscle fibers in a way that helps them grow.
How to build muscle naturally:
- Eat enough carbs | Build Muscles Naturally
The mistake people do while building muscles is that they don’t eat enough carbs. If you want muscles you need to eat more carbs. Carbohydrates are very important if you want to build muscle mass.
People often concentrate on the intake of proteins because proteins are the building blocks of our body and they help in the repair and growth of muscles but carbohydrates help process the protein for muscle growth through a process known as muscle glycogen resynthesis.
Also, when you are trying to increase the muscle build-up of your body, you tend to do a lot of training, carbohydrates fuel your body to stay energized for all the hardcore workouts you do.
Experts say that the intake of carbs should be directly proportional to the amount of training you are supposed to do.
It is advisable to plan your diet in such a way that almost 50% of the calories that you obtain from it, comes from carbohydrates. For example, if you are supposed to eat 3000 calories per day, 1500 of those calories should come from carbohydrate-rich sources in your diet.
Furthermore, some sources of good carbohydrates are vegetables, fruits, lentils, beans, almonds, walnuts, pumpkin seeds, chia seeds, whole grains, quinoa, etc.
- Set achievable goals | Build Muscles Naturally
It may sound basic, but setting realistic and achievable goals is very important in the process of building muscles. There are various things to keep in mind while setting a goal; be specific, set realistic goals and set a deadline.
Be specific: Nothing ever comes from a casual approach. You need to be specific and know exactly what you want. Set a goal that says you want to increase 1-2 pounds of muscle mass this month instead of just you want to gain muscle. You need to be sure and certain about your goals.
Set realistic goals: this is the key to setting a goal. You need to be realistic, keeping in mind your lifestyle and your schedule set such a goal that can be attained.
I have seen people wanting to have a picture-perfect body in a month or two but it does not happen that way, months of training go into forming a healthy muscle mass. Also, if you set attainable standards you will stay motivated and perform better. Build Muscles Naturally
Set a deadline for yourself to achieve it. You need to have an attainable goal in your mind, and most importantly it should be realistic. You cannot be Arnold Schwarzenegger in a month. Build Muscles Naturally
Setting a deadline helps you stay driven and motivated at all times, you are aware that you cannot be sluggish because you have a goal to achieve.
- Have adequate sleep | Build Muscles Naturally
It is believed that shrinking your sleep time leads to shrinkage of muscles. When you are sleeping your body processes carbs to obtain glucose, which in turn gets stored in your muscles as muscle glycogen. Build Muscles Naturally
When you do not get enough sleep your body does not get enough time to replenish muscle glycogen to the max. Muscle glycogen is extremely important because it helps produce the most energy. Build Muscles Naturally
There also exists a hormone known as human growth hormone (HGH), which is responsible for the repair and growth of muscles.
This hormone functions best when you are sleeping because the body needs to use amino acids to facilitate HGH working. Without a sound and quality of sleep, your body can not do these things efficiently. 8 hours of sleep is necessary to maintain and form good muscle mass.
Besides weight training that you do at the gym, there are various exercises that you can do easily at home to gain muscles. These exercises may not be simple but when done consistently, you will get the grip of them in no time. Build Muscles Naturally
Diet to build muscle naturally
Diet plays a major role in the formation of muscle mass but it is nothing without physical activity. Still, a proper nutritious diet is a must to obtain lean muscles.
While building muscles the point is to eat more calories keeping in mind you get those calories from healthy food sources. Also, it is advisable to maintain your diet in a way that it contains 55% carbs, 25% protein, and 5% fats. Build Muscles Naturally
The top foods that help you gain muscles fast are:
- Greek yogurt
- Cottage cheese
- Brown rice
- Sweet potatoes
- Chicken breast
- Olive oil
There are also certain foods that you should avoid for sure to gain muscle:
- Refined sugar
- White rice
- Bread, pasta and wheat products
- Hydrogenated oils like canola oil
- Potato chips
- Artificial sweeteners
- All-purpose flour
Importance of water in gaining muscles: 70% of your muscles contain water and it is the most required nutrient in the body. You for once can survive without food but not without water. Build Muscles Naturally
Water helps transports essential minerals to satellite cells fused with muscle fibers and also transports the waste out. It also provides optimal performance strength and helps forms the structure of glycogen responsible for providing energy. Build Muscles Naturally
You need to drink at least 8-10 glasses of water every day for healthy functioning and better muscle gain.
- Sets and rest | Build Muscles Naturally
You know all the exercises you should do but do you really know about how many sets and reps to perform for best results?
To build muscles, it is advisable to perform five sets and 12 reps. Also, the rest is very very important, because without rest the muscles won’t get the time to recover and grow. Most noteworthy, take one to two minutes rest in between every set.
For muscular endurance do 12-20 reps of moderate resistance, this way you can build your stamina to do a lot of reps without getting tired. Beside this also helps in maintaining cardiovascular health. Build Muscles Naturally
Keep in mind to not increase the weights you lift substantially, keep the process gradual and concentrate more on sets and reps. Build Muscles Naturally
- Use proper form | Build Muscles Naturally
The most important reason why you should use a proper form is to avoid injuries. Using a good technique also promotes better performance and exhilarating results.
Also, it is noticed that by using a proper form many difficult exercises can be done very easily without really risking any injuries. In turn, you use less energy and get a good muscle mass in an efficient manner.
- Don’t work the same muscles day after day | Build Muscles Naturally
If you work on the same muscles day after day, they won’t grow. This is because your muscles need recovering time for the repairs and growth of new tissues. Build Muscles Naturally
So, working on the same muscles every day will not give the body enough time to repair the affected tissues and muscles hence, hindering the growth. Also, you will be more prone to injuries and will not be able to give an efficient performance. Give at least a two days break for the muscles to repair. Build Muscles Naturally
* Always consult an expert before lifting weights and research about the proper form in order to attain the best results.
By keeping in mind all these tips you will surely be able to build a stunning muscle mass effortlessly that too in the most coherent manner.
Merely building the muscles is not enough. You also need to strengthen them. So now the question is how? Very simple! Just follow these Muscle Strengthening Exercises and you are good to go.
thank you very much for the high quality information:
It benefits me a lot
Good info, but you write, “Also, it is advisable to maintain your diet in a way that it contains 55% carbs, 25% protein, and 5% fats.” This adds up to 85%. Shouldn’t fats be 20%, not 5%?