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If you are looking at gaining muscle mass for your next holiday then you most likely know that you need to workout, and to workout hard.
You probably already know that your diet needs to be good too. Unfortunately while these are simple steps the reality is that following them is a lot more complicated.
Hopefully the following rules for gaining muscle mass will help you to separate what works from what doesn’t.
#1: Watch those calories
Of course to gain muscle mass you need to be eating more than you would regularly, but this does not necessarily mean that you should eat everything in sight.
Simply put, too many calories consumed will cause you to gain fat, which is not something you want to achieve.
To make sure you are not consuming too many daily calories you will need to work out how many calories you are using, you can then add another 300-500 calories to this number.
Also, remember these added calories will be divided among all of your daily meals, so wont be many extra per meal.
#2: Focus on protein
One of the most important nutrients for building muscle is protein, as it help to repair the damaged muscle tissue you have torn while working out.
You should aim to consume between 1.5 to 2 grams of protein for every pound you weigh daily.
It is best that you consume your protein at regular intervals throughout the day, preferably every 3-4 hours.
#3: Eat after your workout
Eating immediately after you workout is the perfect time to get those nutrients your body needs.
Try to consume a meal rich in both protein and carbs so that your body can start repairing that muscle tissue, plus helping to deliver the amino acids to aid recovery.
#4: Drink plenty of water
If you are not drinking enough and you have become dehydrated your workout performance will suffer.
By the time you feel thirsty you are already dehydrated, so make sure to drink regularly.
An easy way to see if you are drinking enough is to look at the colour of your urine, if it is darker in colour then you are not consuming enough water.
#5: Ignore those scales
The weighing scale is not an accurate measure of muscle growth as it simply measures weight, not what makes up your weight.
You may see your weight increase, but it could simply be fat or water weight.
A more accurate way to check if you have gained muscle is to use a measuring tape.
You should measure your chest, biceps, quads as well as your waist and hips to make sure you are not gaining fat.
Looking at how your body is changing in the mirror or in photos can also be a good way to check your progress, plus can serve to motivate you too. As you will be able to look back to see just how far you have progressed.
Finally, be aware that we will all gain muscle at different rates. Some of us will find it easier than others.
If you are unfortunately a hardgainer it maybe tougher than most but if you are willing to remain dedicated then you will eventually see the results you crave.