Mathematically, you need to burn approximately 2,800 calories to build a pound of muscle, mostly to support protein turnover. And the human body can build at the most 227g of muscle per week.
So, if you consume too many calories, your body will gain excess fat.
Then, what can you do to build muscles quicker?
At most, consume an additional 250 to 500 calories in a day. If you gain fat quickly, consume calories in the lower part of the range. On the other hand, if gaining weight is difficult, you need a higher amount of calories.
Every person is different. A trial-and-error mechanism may be what you need to find the right number of extra calories you need to build muscle and stay slim.
The Top 5 Ways to Build Muscles Right from Your Home
Research states that the consumption of lean protein sometime prior, during, or within one hour of exercise regimen can aid muscle acquisition.
A protein shake or supplement can also be helpful, but you can do without it as well. If you’re looking to buy one, look for customer reviews first. Researching first will help you buy something that will aid you in your workout, and make it easier for you to get fitter.
Gaining muscle also doesn’t have to be only about protein consumption. Instead, focus on taking a balanced and nutritious diet that helps in meeting the body’s energy needs, building muscle, losing fat, and gaining stamina. Here are some tips that can help in building muscle more efficiently and quickly.
Eating a full and hearty breakfast
Eating a full and satisfying breakfast can help you stay full until lunch. It also helps you get better nutrition and build muscle mass. Having omelets, smoothies, and homemade cheese is a great way to start the day.
Eating after every three hours
Eating the right thing at the right time can immensely help build muscle. Eating one’s breakfast, lunch, and dinner according to a set routine helps.
Some snacks in between and light meals after a workout doesn’t hurt.
Taking small meals between larger ones helps a person feel full more quickly and reduces any cravings. It also helps in preventing any weight and fat gain around the abdomen.
On the other hand, if you eat after long intervals, you may overeat the next meal. This may cause weight gain and create difficulty in your digestion.
Eating carbohydrates after the daily exercise regimen
Carbohydrates are what provide your body with energy. However, many people eat more carbohydrate-rich food than they need.
Look to limit the consumption after your exercise. Try out planks and other home exercises that don’t need gym equipment. For instance, you can try out:
- Triceps dip
- Chest press using a dumbbell
- Biceps curl
For most of these exercises, you only need a dumbbell and a mat.
Eating fruits and vegetables with all meals help as they contain fewer carbohydrates as compared to whole grains. You can also eat whole grains to avoid white carbs – which have a larger amount of energy and turn into fat easily.
Drinking water to build muscle
Rigorous exercise can lead to the loss of water through sweat. This can damage muscle recovery and won’t help to increase muscle mass. Drinking water prevents thirst and also hunger, as an empty stomach can give one the impression of being hungry.
Eating more proteins for the enhancement of muscle mass
Proteins are required to build and maintain muscle. Consume at least 1g per 454g of your body weight to accomplish this. Eating whole proteins with each meal helps you achieve this target quickly.
Whole protein sources include red meat like beef, pork, and lamb. You can also try out:
- Poultry products like chicken, turkey, and duck
- Fish items like tuna, salmon, sardines, and mackerel,
- The yolk of eggs,
- Dairy products like milk, cheese, yogurt, and cottage cheese,
- Whey products like buttermilk
Taking liquids after the workout regimen can work great. Increasing more whole foods like these helps in building muscle since these are untreated and raw edible items that are available almost in their natural state.
Gaining muscles may take a while – but following these tips can help you start a rewarding journey. And you don’t even need to step out from your home.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.