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Gain Muscle Mass Naturally With the Right Plan

When muscle fibers are torn by exercise and repair themselves, muscle growth happens.  This means that the way to gain muscle mass naturally with diet and exercise – and no supplements – is to exercise frequently and make sure your muscles get the nutrients they need.  So how do you do it?

The first step is to develop an exercise plan.  If you have the funds, hiring a nutritionist or fitness coach can greatly simplify this.  The quickest way to build muscle is through heavy resistance training, low reps, and heavy weights.  Professionals recommend you do 4 to 8 sets of an exercise you can only do 1 to 4 times.  You should do this resistance training 2-3 times a week so that your muscles have a chance to rebuild themselves and heal.  If you work the same muscle groups too often, you won’t gain mass.

The second step is to eat more.  In order to gain one pound, you need to eat 3500 calories.  If you exercise during that period, you’ll gain muscle; if not, those calories will turn to fat.  Professionals recommend 250-500 extra calories a day in order to gain half a pound of muscle per week.

The third step (and part of step two, really) is to get enough protein without overdoing it.  You’ve probably seen muscle building supplements all over the place, and these do work for some people.  But the point of this plan is to gain muscle mass naturally, with no supplements at all.  So this means you need real, natural sources of protein (no more than 1g per day for every pound you weigh).  Some great, healthy protein sources include lean meats, egg whites, and skim milk.

Properly following this plan can give you results in just a few weeks.  It’s completely possible to build muscle mass without taking supplements, as long as you know how to exercise and when.  Remember not to push yourself too hard, though, or you can actually injure yourself.