It is no secret that building muscle can be a difficult task. For many, the process of bulking up and sculpting the perfect body seems like an insurmountable challenge. But for those who are willing to put in the hard work, achieving their fitness goals is well within reach.
It is estimated that the average person has the potential to gain up to 40 pounds of muscle in their lifetime. However, the average rate of muscle growth is just a fraction of that. Therefore, the average person can expect to gain about one to two pounds of muscle per year.
The path to muscle growth can seem incredibly daunting for beginners. This is because they have yet to develop the proper habits and techniques that will allow them to make significant progress in a short period of time. In this article, we will provide you with some essential tips on how to accelerate muscle growth for beginners.
Understand the Human Body
The first step to accelerating muscle growth is understanding how the human body works. The human body is incredibly complex, and many factors contribute to muscle growth. One of the most critical factors is hormone production.
Hormones are responsible for regulating many different functions in the body, including muscle growth. For example, testosterone is the primary hormone responsible for muscle growth. The testes produce it in men and the ovaries in women.
The production of testosterone begins to decline around the age of 30. This is one of the reasons why it becomes more challenging to build muscle as you age. However, there are ways to increase your testosterone levels naturally, such as through weightlifting and a proper diet.
Another important hormone for muscle growth is the human growth hormone (HGH). HGH is produced by the pituitary gland and plays a vital role in cell regeneration and growth. It is also responsible for promoting the release of insulin-like growth factor-1 (IGF-1), which is another crucial player in muscle growth. While testosterone and HGH are the two most important hormones for muscle growth, other hormones also play a role. For example, cortisol is a stress hormone that can hurt muscle growth. However, this hormone can be managed through proper diet and exercise.
To achieve optimal muscle growth, it is essential to understand how the human body works. By learning about the critical hormones involved in muscle growth, you will be better equipped to make the necessary lifestyle changes that will allow you to build muscle faster.
Establish a Baseline
The next step is to establish a baseline. This will help you gauge your progress and ensure that you are on the right track. We recommend tracking your body fat percentage, weight, and waist circumference to do this.
If you are unsure how to do this, many online calculators can help you. Once you have your baseline numbers, it is time to start making changes.
One of the most important things to understand about muscle growth is that it takes time. You will not see results overnight. Therefore, it is important to be patient and consistent with your efforts if you want to see significant results.
Diet and Nutrition
One of the most critical factors in muscle growth is diet and nutrition. What you eat plays a significant role in your body’s muscle-building ability. To see results, you need to eat enough calories and protein.
The number of calories you need depends on your age, weight, activity level, and muscle-building goals. An excellent start is by eating 500 calories more than you burn daily. This should help you gain about one pound per week.
Protein is essential for muscle growth. It is the building block of muscle tissue and helps repair damaged muscles. The recommended daily protein intake is 0.36 grams per pound of body weight. For example, if you weigh 200 pounds, you should aim to consume 72 grams of protein per day.
There are many ways to get enough protein, such as through your diet or supplements. However, whey protein powder is an excellent source of protein and can help you reach your daily intake goal.
Fats are also crucial for muscle growth. They provide energy and help the body absorb vitamins. The recommended fat intake for people who want to build muscle is 25-30% of their total calorie intake.
Carbs are often demonized in the fitness community but are essential for muscle growth. Carbs provide energy and help the body absorb nutrients. The recommended carb intake for people who want to build muscle is 45-65% of their total calorie intake.
In addition to macronutrients, you also need to ensure you get enough micronutrients. Micronutrients are vitamins and minerals that are essential for good health. For example, iron, zinc, magnesium, and vitamin D are some of the most important micronutrients for muscle growth.
You can get most of the micronutrients you need from a healthy diet. However, some people may need supplements to reach their recommended intake levels.
In addition to diet and nutrition, exercise is another critical factor in muscle growth. To see results, you need to engage in a well-designed workout program that includes both resistance training and cardiovascular exercise.
Another important aspect of exercise is stretching. Stretching helps improve range of motion and flexibility and prevents injuries. We recommend trying for at least 10 minutes before and after your workout. However, if you’re not experienced with stretching, start with a professional service like Stretch Dubai to ensure you’re doing it correctly.
Resistance training is any exercise that causes the muscles to contract against an external resistance. This type of training is essential for muscle growth.
There are many types of resistance training, such as weightlifting, bodyweight exercises, and kettlebell training. Finding a kind of resistance training you enjoy and can stick with long-term is essential.
Cardiovascular exercise is any type of aerobic activity that increases your heart rate. This type of exercise is essential for overall health and well-being. It also helps improve cardiovascular endurance, which is necessary for resistance training.
Some examples of cardiovascular exercise include running, biking, swimming, and walking.
Rest and Recovery
Rest and recovery are also critical for muscle growth. When you exercise, your muscles are broken down. So in order to grow, they need time to repair and rebuild. That’s why getting enough sleep and rest between workouts is essential.
It’s also important to note that overtraining can lead to injuries and decreased performance. So be sure to listen to your body and give yourself time to recover.
In addition to a well-designed workout program and a healthy diet, supplementation can also help you reach your muscle-building goals.
Creatine is a compound that’s produced naturally in the body. It’s also found in foods like red meat and fish. Creatine helps improve exercise performance and increase muscle mass.
The recommended dose is 3-5 grams per day.
Protein powder is a popular supplement that helps people reach their daily protein intake goals. It’s an excellent source of protein and can be used to make shakes, smoothies, and other meals.
There are many different types of protein powder, such as whey, casein, egg, soy, and plant-based protein.
The recommended dose is 20-40 grams per day.
Pre-workout supplements are designed to help you improve your performance during your workout. They typically contain ingredients like caffeine and amino acids.
The recommended dose is 1-3 servings per day.
Post-workout supplements help you recover from your workout and improve your results. They typically contain ingredients like protein, carbs, and creatine.
The recommended dose is 1-2 servings per day.
Mindset and Motivation
Last but not least, mindset and motivation are critical for muscle growth. You must be committed to your goals and disciplined to stick with your workout program and healthy diet.
Find a workout partner or coach to help keep you accountable. Set realistic goals and reward yourself for reaching them. And stay motivated by remembering why you’re doing this in the first place.