My recomendation for today:
To be “fit” or in shape, one must work in a global manner, also performing functional and varied exercises and avoiding specialization. In other words, someone who focuses only on aerobic activities will have a lot of resistance and cardiopulmonary capacity but will lack other equally important physical capacities.
diet to increase muscle mass.
There are specialized clinics where you will find a team of dieticians-nutritionists, endocrine doctors and psychologists specialized in nutrition that will help you achieve your weight and health goals.
Increasing and developing muscle mass with Fitness
increased muscle mass
This article focuses on one part of fitness, which is muscle building and development (hypertrophy). Training to increase protein synthesis at a muscular level and thus lead to the development of the muscles will vary according to the experience of the person and the preparation phase in which he or she is, in addition there are various specific training methods to work on hypertrophy, but the general guidelines for developing muscle mass are
3 – 4 sessions per week.
6 – 8 exercises.
3 – 6 series of each exercise.
8 – 12 repetitions.
60”- 90” rest between series.
In addition, it is important to perform exercises that involve several muscle groups (e.g., dominate) rather than exercises where only one muscle group is involved (e.g., bicep curl). Pay attention and control the eccentric phase of the exercise, because working this phase correctly makes it easier to gain more muscle mass, for example: in a press bench, the eccentric phase corresponds to the lowering of the bar. And, the range of motion should be wide to have better results.
Also, remember that every 2 months or so, new stimuli must be given to the muscle in order to continue evolving and, therefore, it is necessary to change the exercises and/or training method.
Feeding to increase muscle mass
And what about nutrition? What does it matter when you want to increase the volume of your muscle mass?
A diet adapted to the physical characteristics and activity of the person, varied and balanced, will make it possible to maximise the adaptations produced by physical exercise, i.e. results and physical performance will be better.
Caloric intake will have to have an extra contribution of between 400 and 500 kcal per day to promote protein synthesis and increase muscle mass.
It is essential to have a high intake of carbohydrates (cereals, bread, potatoes, legumes, fruits, vegetables…), as this increases the retention of proteins and favours the protein balance, thus avoiding the use of proteins as a means of obtaining energy. In women, this consumption of carbohydrates should be greater than 4 g/kg of weight and in men greater than 6 g/kg of weight and day. Eating this nutrient, before, during and after exercise, reduces the use of protein to generate energy, because having the deposits of muscle glycogen at a correct level, inhibits muscle catabolism, ie the destruction of muscle mass.
Protein consumption for muscle mass increases
The protein needs (poultry, meat, fish, eggs, dairy products, vegetables, nuts …) will also be increased, the maximum need to gain muscle mass is 1.7 g/kg weight and day at the beginning of strength training. It is also true that the organism ends up adapting to stress and protein needs are reduced, with an intake of 1.5 g/kg of weight being sufficient in many cases. Thus, an intake of between 1.5 and 1.7 g/kg of weight per day will cover the needs, and it is also good to ingest both animal protein (poultry, meat, fish, eggs, dairy products) and vegetable protein (legumes, cereals, nuts).
If the protein intake exceeds 2 g/kg of weight per day, not only will it not be of any benefit to the body, but it will have a negative influence on it, since the levels of uric acid, ammonia and urea will be considerably increased, directly affecting and overloading the liver and kidneys, organs responsible for processing and eliminating these substances which are toxic to the body in large quantities. In addition, an exaggerated consumption of protein will also have a negative impact on the assimilation of calcium.
The intake of fat will be around 25-30% of the total daily intake, a lower intake is not advisable or healthy because it puts at risk the absorption of fat-soluble vitamins, among other functions. Priority will be given to monounsaturated fats (oil, avocado, nuts) and polyunsaturated fats (nuts, seeds, oily fish).