Fitness in 2022: How You Can Tack on Mass

As you toast to the new year (2022), one of your resolutions might be to build more muscle mass. But how do you do it? How do you tack on mass without gaining extra belly fat?

You can’t build muscle mass by simply hitting the gym. There are other essentials that you need to consider, for example, eating and sleeping right.

This post will provide tips to help you gain more muscle mass.

Eat Enough Calories

The first thing you need to do to build muscle mass is consume enough calories per day. Your body needs to gain more calories than it burns in a day.

Consuming enough calories provides your body with enough energy that you can turn into muscle when working out. It helps increase your levels of mTOR protein, which is essential for muscle growth. At the same time, it also reduces AMPK levels, an enzyme that impairs muscle growth.

Even so, consuming enough calories isn’t just about eating more food. If you eat a lot, you might add way too many calories that get converted into belly and body fat.

The best way to know your calories intake and burn is by calculating your calorie consumption and activity levels per day. Try using an app like MyFitnessPal and Fitbit to know just how many calories you need.

Start Strength Training

Now that you are gaining more calories, your next action point should be to convert it to muscle in the gym. Or, if you prefer lifting weight from home, you can purchase weight sets then begin your training. Factory Weights has an excellent selection of any olympic weight set UK you may need. You can get weight sets ranging from 1.25 to 100 kg.

As you begin weightlifting, learn to train progressively and consistently. For example, assume you start with four reps of 5kg weights per day. Your aim should be to go to add more weights the following week. Don’t just stick to the same weight sets every single day.

Training progressively will help add tension to your muscles, thus allowing them to grow. Add the weights gradually to ensure you don’t strain your muscles.

Increase Carbohydrate and Protein Intake

To build mass, you need to consume more carbohydrates and proteins. A high carbohydrate diet provides glycogen to your body. Glycogen is a good energy source for weight training. It will help improve your performance in lifting weights.

Proteins are also essential to muscle growth, and amino acids are the building blocks. The more proteins you eat, the more amino acids your body gets, and the more muscle you build. Make sure you eat a balanced diet that’s high in carbs and proteins.

Closing Remarks: Get Enough Rest

The last thing you want to do when building mass is to schedule enough sleep. Sleeping helps speed up muscle recovery. It also energizes you for another weight lifting session.

Remember that building muscle requires you to train consistently and sustainably. Don’t overlook the benefits of a good night’s rest.