Everyone who is working out with the goal of achieving a lot of muscle growth wants to do it in the shortest amount of time possible. One of the best ways to do this, besides working out obviously, is to eat foods that are rich in protein, such as poultry, beef, and fish.
These foods are going to help your body burn calories and build muscle. This is what is known as the “thermic effect.” Basically, the body has to work harder, thus burning more calories and breaking down dense foods. Let’s take a look at how you can speed up muscle growth with your diet, as well as what not to do.
What to do
Eat lots of beef
Organic beef is loaded with protein, not to mention other vitamins and minerals that help muscles to grow. These include vitamin B12, zinc, heme iron, omega-3 fatty acids, and creatine. Poultry is also rich in protein, as well as fish, particularly fatty fish.
Eat plant-based proteins
Not only do you need to get protein from animal sources, you should also include plenty of plant-based proteins in your diet. This protein can come from such foods as peanuts, legumes, and soybeans.
Eat more leafy greens
The majority of leafy greens are rich in the soluble fiber that we need to fight fat in our bodies. They are also rich in phytochemicals that help fight against certain types of cancer. One of the best leafy greens to eat is spinach, because it can help to prevent muscle loss, and protect you from heart disease, thanks to all of the nutrients it contains.
Enjoy flax seeds
There are so many ways that you can add flax seeds to your diet, including putting them in salads or baking them into breads. But, make sure that you are consuming actual flax seeds and not flaxseed oil. The oil does not contain fiber, whereas the seeds are loaded with it, as well as protein and omega-3 fatty acids, which help to reduce inflammation.
Eat whole grain rice
We all know that rice is incredibly healthy, but it is important to eat the right kind of rice. Skip the white rice, or the boxed rice meals that have artificial flavorings. Instead, enjoy eating whole grain rice, combined with quinoa, a grain that is packed with protein and fiber. In fact, quinoa has more of these nutrients than oats or rice.
Take protein supplements
If you are not getting the right amount of protein from your diet, you may need to start adding protein supplements. An even better option is to start using MassZymes 2.0, which is not a protein supplement, but an enzyme that helps the body to better digest protein.
Increase weights when training
Rather than doing a lot of reps with light weights, switch it up, and do fewer reps, but with much heavier weights. Use slow, deliberate movements to really feel the burn and get the most out of your workouts. As it becomes easier, begin increasing the weight.
What not to do
Too much cardio
If you are a runner, and you want to build muscle, it may be time to cut back on the running. Too much cardio may lead to weight loss, but it doesn’t lead to muscle growth. So, do less cardio, and more weight lifting for the best results.
No one really cares if you can do one or two reps with extremely heavy weights. Plus, you can end up injuring yourself, and you won’t be able to work out at all. Stick with weights that you can lift safely. It should be challenging, but not painful.
Not tracking your progress
You need to be diligent about tracking your progress, watching what you eat, etc. Many people tend to ignore their progress, take too many “cheat days,” and not don’t record their diet and weight regularly. If you aren’t tracking your progress, how can you tell how much progress you are making?
Not dealing with stress
We all get stressed out from time to time, but it is important to learn how to deal with it so stress isn’t a regular thing. Stress can lead to an increase in cortisol, a decrease in testosterone, gaining belly fat, and losing muscle mass. Find ways to deal with your stress if you really want to increase your muscle mass.
Not eating right
If you are not following a healthy, well-balanced diet, you may as well stop going to the gym as well. Both diet and exercise go hand in hand when it comes to building muscle mass. It is particularly important to make sure that your diet includes plenty of leafy greens, such as kale and spinach.
Working out too much
The old saying, “no pain, no gain” is a crock. Overtraining can actually have the opposite effect of what you are going for, because it can keep the muscles from growing, and even cause damage to your muscles.
When you come right down to it, common sense is what is truly needed in order to gain more muscle mass. You need to be working out regularly, and properly, without working out too much. You also need to follow a diet that is rich in protein and fiber, as well as other nutrients that our bodies need. Find your right balance, and you will soon start to notice a difference in the way your body looks, and feels.