Increasing muscle mass is not enough if you rely solely on weightlifting exercises; it also needs support from other factors. One crucial factor is ensuring an adequate intake of nutrients. To avoid making mistakes, let's follow the proper guidelines for building muscle mass.
The process of muscle formation is driven by several factors, including the levels of testosterone and growth hormones, as well as the amount of nutrition in the muscles, especially protein.
In addition to the aforementioned internal factors, muscle growth can also be supported in various ways to increase muscle mass, ranging from endurance training to increasing protein intake.
Various Ways to Increase Muscle Mass
Essentially, anyone can increase their muscle mass, from weightlifting athletes to individuals looking to gain weight. Here are various practical ways to increase muscle mass in everyday life:
1. Weightlifting exercises
The primary method for increasing muscle mass is weightlifting exercises. These exercises support the body's hormone function in building muscles.
Weightlifting exercises put pressure on the muscles and force them to overcome their weak points. As muscle strength improves and muscles grow, gradually increase the weight to continue muscle development.
2. Ensure sufficient protein intake
As the main method for increasing muscle mass, weightlifting exercises need to be balanced with an adequate protein intake. When the body stores more protein than it expends, muscles grow.
There are various protein sources, such as eggs, chicken breast, fish, lean beef, and almonds. Additionally, many bodybuilders also consume supplements to increase their protein intake and support weightlifting exercises, such as whey protein.
3. Pay attention to nutrient balance
Protein is indeed important for increasing muscle mass. However, the balance of other nutrients such as carbohydrates, fats, fiber, vitamins and minerals, and calories should also be considered. All these nutrients play a role in providing energy and helping the body produce hormones for muscle building.
Therefore, don't just focus on consuming high-protein foods, but also include other nutrients from a variety of nutritious foods such as fruits, vegetables, legumes, and grains.
4. Meet your water needs
Adequate water intake is also necessary for increasing muscle mass. This is because dehydration or fluid deficiency can hinder muscle growth. Additionally, water is needed by the body to build the protective structures of the muscles.
Therefore, make sure you drink at least 8 glasses of water per day. However, this requirement may increase when the body sweats a lot or engages in intense physical activities such as exercise.
5. Reduce alcohol consumption
When aiming to increase muscle mass, it is advisable to stop or limit the consumption of alcoholic beverages. Various studies have shown that consuming alcohol can reduce protein absorption in the muscles and affect muscle growth.
6. Get enough sleep
Adequate rest and sleep are also crucial for increasing muscle mass. Lack of rest and sleep can trigger the release of catabolic hormones that can slow down muscle recovery and growth.
Don't let your hard work to increase muscle mass fail just because of lack of sleep. Therefore, strive to get a minimum of 8 hours of sleep during the muscle-building process.
7. Manage stress effectively
Interestingly, stress is also an important factor that can affect muscle mass. When stress becomes chronic, catabolic hormones increase and disrupt muscle growth and strength. Stress is also known to affect the quality of weightlifting workouts.
Therefore, when experiencing significant stress, it is recommended to relax first and find ways to reduce stress, such as practicing meditation, pursuing hobbies, or reading books.
Increasing muscle mass indeed requires time, perseverance, and long-term commitment to undergo each process.
Remember, the rate of muscle growth can vary among individuals, even though the methods used tend to be similar. So, don't worry too much if you require a different amount of time compared to others to increase muscle mass.
According to research, consistent exercise and proper nutrition intake can stimulate muscle growth by approximately 0.25-0.9 kg per month.
If you have consistently tried various methods to increase muscle mass but have not succeeded for months, do not hesitate to consult a doctor to get appropriate advice.
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