How to naturally gain muscle
There are two ways to to build muscle as quickly, safely and aesthetically as humanly possible. The first, and by far the easiest, is to eat more protein than you currently do. Protein, all by itself, is anabolic. It wants to be stored in your muscles.
The second is to work out in a way that disrupts your muscles and forces them to respond by getting bigger and stronger.
The combination of a diet rich in high-quality protein and a great strength-training program is the oldest, best, and only non-pharmaceutical way to reach that goal.
Follow our below guides:
A gym membership is perfect. A home gym is perfect too—all you need are a couple heavy adjustable dumbbells and a bench.
For optimal results we recommend three hour-long workouts per week.
You should set a realistic goal, for example regaining 10 pounds of muscle over a couple months. Make sure your plan is effective for accomplishing that goal, for example: you go to the gym twice a week for 30 minutes each workout might be enough to gain 10 pounds of muscle within that timeframe. And progress your goals as you accomplish them.
Besides, you should plan the workouts. We recommend increase the intensity of your lifting week by week until you are hitting new PRs. Do plenty of warmup sets but start with just 1 set per exercise and increase volume week by week until you can handle even more than before.
Eat more easily, more quickly, more affordably, and more effectively to build muscle.
Eating protein helps building & maintaining muscle. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you “” 20 super foods you need to build muscle
Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. Since you’ll probably struggle to get enough from eating fatty fish, consider a fish oil supplement.
Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.
Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.
Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.
Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …
Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.
Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.
Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.
Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
Apples. Pectin in apples helps weight loss by increasung satiety. Apples are also the strongest antioxidant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training.Get a brita filter and drink 2 cups of water with each meal.
Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle.
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