5 Simple Truths about Muscle Building

5 Simple Truths about Muscle Building

When the aim is muscle building, there is no dearth of preferences, methods, and theories out there. Now, your goal can be to improve performance, aesthetics, health, or a mix of all three. Regardless of that, there is more than enough advice out there to help you. Talk about information overload!

In all the information out there, what we frequently tend to forget are the basic facts. And it is those simple things that matter the most. After all, building muscles is not all about the hours you spend at the gym.

On that note, here’s bringing twelve basic facts about muscle building.

1. Your body needs a sufficient amount of protein

You need to have protein with each meal as it helps in building and maintaining muscles. Opting for Whey protein supplements is wise. Though its amount depends on your level of activity, the general direction is to have a gram of protein a day for each pound of body weight.

Basic Truths about Muscle Building

Spread out the protein intake over five to six small meals, and don’t go overboard. Remember, the excess of nothing is good. Not even protein!

2. You also need carbs to build muscles

The body can only use protein to build muscle if you have enough carbs to provide energy to your body. Otherwise, it will start tapping into that protein to gain that fuel. Carbohydrates offer energy for important muscle functions and act as fuel for your brain. 

But, you need to be careful about the carbs you choose. It is better to go with minimally processed carbs like quinoa, oats, and veggies.

3. Eat small portions but frequently through the day

Skipping breakfast isn’t the way to go when the aim is to build muscles. If you want to keep your metabolism high, eat at least five small meals daily. That does not mean you will eat whatever you get. Always opt for healthy food, like fruits, dry fruits, seeds and grains etc. 

Eating small portion

When you don’t eat often, muscle (and not fat) becomes the most easily available substance that your body consumes. The body becomes resistant to losing fat and turns to attack the lean muscles first. If you want to save those muscles, keep enough fuel in the tank.

4. No compromises on your sleep schedule

You’re working out daily and having the right supplements. And yet, something seems to be lacking. The chances are that it is sleep. Adequate sleep is a must to build muscles. You should sleep for at least seven to eight hours at night. Your body releases testosterone and growth hormone when you sleep. 

It allows your body to grow and recover. You’re basically sabotaging your own efforts to build muscles if you aren’t sleeping enough.

5. Engage your core to build a strong foundation

Olympic lifts and beach muscles will get you all the attention. But you need a resilient core to offer a strong foundation for muscle building. So, work on the many stabilizer muscles that exist around your midsection, hips, and shoulders.

Challenging the mobility and stability of the key muscles pays major dividends. Try to use physioballs, medicine balls, mini-bands, lifting, and chopping exercises into the mix.