How to increase muscle mass by 1kg in a short period of time | Explaining recommended diet and exercise methods for muscle gain!
If men and women gain 1 kg of muscle mass in a short period of time, it is important to practice while holding down the tips for dietary management and training.
So next, I've summarized the methods for gaining 1 kg of muscle mass in the shortest possible time . Not only beginners but also non-beginners can gain 1kg in a short period of time if they work hard, so please refer to it.
Method 1. Work on the muscle training of the whole body while changing the part two or three times a week
The frequency of training is basically done at the gym three times a week. After the muscles are broken down by muscle training, the muscles grow and are reconstructed 48 to 72 hours later, so the point is that the muscle training in the same area should be separated by about 2 days .
Therefore, you can increase muscle mass more frequently and efficiently by changing the training area each time you do muscle training . As you gain more muscle, you can also aim to improve your basal metabolism
Method 2. Increase the number of meals and increase the calorie intake
It is said that in order to increase muscle mass by 1 kg, it is necessary to take an extra 5000 kcal and increase the calorie intake more than the calories consumed by basal metabolism and exercise.
Then, the excess calories in the body will be transformed into new muscles by stimulation such as muscle training.
If you run out of calories , you will not have enough material to build muscle, so practice how to get enough calories and aim for muscle hypertrophy . However, it doesn't mean that you can eat anything.
By eating high-quality proteins such as meat, fish, and eggs with low fat content, and vegetables containing vitamins and dietary fiber in a well-balanced manner, you can get the energy and nutrients necessary for muscle gain.
Also, if you increase the number of meals to 5 to 6 instead of 3 and eat, it will be easier to clear the plus 5000 kcal.
Method 3. Incorporate high-protein ingredients into your diet
Protein is a nutrient that prevents muscle breakdown and becomes a source of muscle, so it is an important nutrient that is indispensable for men and women who aim for 1 kg of muscle hypertrophy. It is better to avoid using parts such as ribs that have a lot of fat, as it will lead to excessive intake of fat.
Ingredients such as lean meat, chicken fillet / breast meat, fish, soybean products (natto / tofu), and eggs are low in calories and high in protein, so they will be useful in making meals during the period when you want to increase muscle hypertrophy.
Adjust the protein to about 15 to 20% of the protein, fat, and carbohydrate that you ingest in a day . When looking at the amount of protein, 1.5 to 1.8 g per day is a guideline for 1 kg of body weight. (If you weigh 65 kg, 97.5 g to 117 g a day)
Method 4. Drink whey protein daily
Ingesting whey protein is another way to build muscle mass more efficiently.
In some cases it is difficult to increase the number of meals, and in some cases it is not possible to supplement the necessary protein with just meals, but whey protein has the great advantage of being able to easily replenish protein .
In addition to protein, it also contains nutrients such as vitamins and minerals, which effectively incorporates the nutrients necessary for muscle hypertrophy. Especially if you drink whey protein after muscle training, it is easy to increase the effect of muscle hypertrophy.
Method 5. Secure about 7 hours of sleep every day
When you gain 1 kg of muscle mass, the point that is often overlooked is the quality of sleep.
Muscles have a mechanism to grow in the process of recovery of muscle fibers damaged by muscle training etc., but since muscle fiber recovery is done during sleep, it is necessary to get a good sleep. Builds good muscles .
No matter how hard you try to train your muscles and manage your diet, if you are in a state of lack of sleep, the efficiency of muscle hypertrophy will decrease.
It's relatively easy for beginners to gain 1kg of muscle mass!
The period for increasing muscle mass varies depending on the training period, but beginners will be able to achieve 1 kg of muscle hypertrophy in about a month .
By exercising systematically while calculating the calories burned and calories ingested by basal metabolism and exercise, you can efficiently increase muscle mass even in a short period of time.
As your muscle mass increases, your appearance will change
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