How To Gain Muscle Naturally 

Are you wondering how you could gain muscle?
When you first begin thinking about how to gain muscle, the first instinct may be,
“But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways.

The “how to gain muscle” question has a relatively simple two-step process:

1) increase your caloric intake, and
2) workout.

This combination will provide the desired results.

Don’t be embarrassed to look in the mirror! You can have the body that you strive to achieve.

At this point you have to realize that dieting and exercising to lose weight is different than dieting and exercising to gain muscle.


In gaining muscle mass, the caloric intake must be increased.

You have to take in more calories that your body is used to: take in more proteins and fats.

Your body has no choice but to gain weight.

While nutritional supplements may be utilized, this should NOT be used as a substitute for a healthy diet.

The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you desire.

What if we told you that it’s possible to build bigger arms without having to pick up a dumbbell or a barbell? Here are four moves that will build bigger arms without lifting weights.

1. Incline Press-ups

How to do it: 

You can place your hands slightly wider than your  shoulder-width far apart on a chair or a bed.

Do this with your feet planted on the floor.

Also read: How To Deal With Depression: Facts You Must Know.

Then bend your arms and lower your body to ensure your chest touches the bench.

Then, Push your body back up to the starting position.

2. Handstand Wall Walk

How to do it: 

You can do this by keeping yourself in a handstand position, then plant your feet against the wall.

Adjust your hand forward and walk down the wall until you reach the position.

3. Bodyweight Dips

How to do it:

Face away from a bed while standing.

You can also do it with a chair or bench, grab it with both hands at shoulder-width.

Try to extend your legs out in front of you.

Then Slowly lower your body by flexing at the elbows until your forearm makes an angle of 90 degrees .

Lift yourself back to the starting position using your triceps.

This workout will stimulate growth by “overloading” the muscles. The combination of caloric building blocks (which help rebuild and repair muscle tissue) along with the increase workout.

 A muscle mass building diet includes plenty of protein and enough calories to promote weight gain.

There are many fads, gimmicks and “quick fixes” to be found, but there is really only one healthy way to gain muscle mass.

You don’t need to be gifted with great genetics or use potentially dangerous illegal hormones or steroids.
Protein is a critical element in any mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight.

While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal.

 Fish, poultry, eggs, and lean red meat are excellent sources of protein.

 Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day.

The best muscle building diet is a combination of consuming adequate calories and the proper types of foods.

2 Comments

  1. Fidelia Okwara

    Very educative,
    And insightful

    Reply
  2. Kemi

    Very educative,
    And insightful

    Reply

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