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Know Your Body Type To Build Your Muscle
Muscle building has become the top priority of most fitness enthusiasts these days. However, there are many questions surrounding this particular topic that vex beginners. The abundant information available regarding muscle building can be overwhelming, and, in such cases, it is best to begin with, the basics.
What is muscle mass, and how is it different from fat?
The idea that “muscle weighs more than fat” is becoming increasingly popular, but how is that possible? What is generally misunderstood about this idea is the concept of weight. A pound of muscle and fat weigh the same, but the difference lies in their density and composition.
While lean muscle mass tissue is made of protein, fat tissue is made of fat cells. As a result, muscle mass is denser, occupying less space than fat in the body. Therefore, when fat and lean muscle are compared side by side, the muscle appears heavier but smaller than fat.
Know your body before you begin- How different body types gain muscle.
Muscle building is a tricky subject, and most people experience initial failure before getting actual results. This usually happens because they follow a training and diet program unsuitable for their body type. Thus, to avoid this mistake, one must understand one’s body type and work on it accordingly.
There are three different body types-
Endomorph-. This body type usually has a higher percentage of fat tissue, making it appear rounder and curvier. As a result, they may find it difficult to lose weight, but they can effectively build muscle through strength training.
Mesomorph- People with a mesomorphic body type have a medium build. They have more muscle mass naturally, and it is easier for them to build more muscle quickly. A good balance of cardio and resistance training benefits this body type the most.
Ectomorph- This body type has a long and lean build but lacks muscle mass and fat. Due to their natural muscle and fat composition, it is difficult for them to gain weight or build muscle. However, ectomorphs can increase their strength through proper diet and resistance training.
The basics of muscle building- Tips and tricks to follow
1. Eat more to gain more- How to manage the macros
The body needs all the nutrients for development and muscle growth. The macros in the form of proteins, carbohydrates, and fats are essential to building muscle. Research studies suggest that people who want to build muscle should consume around 0.72 grams of protein per pound of their body weight daily.
Like proteins, carbohydrates and fats are extremely important for muscle building and should not be avoided. Bodybuilding research suggests taking 0.22-0.68 grams of fat per pound of body weight every day can help with muscle growth.
Complex or slow-digesting carbohydrates are considered the best for muscle building as they stay in the body for longer and provide long-lasting energy for intensive training. It is recommended to consume 2-3 grams of carbs per pound of body weight each day to gain muscle mass.
2. How to work out and how often
A combination of strength training and HIIT can give the best results if one wants to build muscle and lose fat. Highly intensive training help to make lean muscle mass quicker by boosting metabolism, burning fat, and increasing endurance.
Strength training can be done using equipment like weights, resistance bands, dumbbells, or just using bodyweight. It is ideal for incorporating strength training into a workout routine at least 2-3 times a week with 3-4 intense cardio or HIIT workouts to get the best results.
3. Cardio can make it or break it
Cardio exercises strengthen the cardiovascular system by raising the heartbeat and improving circulation. It is a common belief that too much cardio can hinder muscle growth as it can cause muscle loss, but that is not always the case.
If done correctly, cardio can help build lean muscle mass. However, people must hit that sweet spot of intensity, duration, and frequency to extract maximum benefits from cardio workouts. Doing Aerobic exercises for 30-45 minutes 4-5 days a week with 70-80% heart rate reserve (HRR) is recommended by scientists.
4. How to burn fat right off the bat?
Burning excess fat is one of the crucial steps toward building muscle. No matter how much lean muscle mass an individual has, nothing will be visible if it is covered under a layer of fat.
One needs to devise an effective fat-burning strategy to reveal those cuts. The best ways to burn fat are by consuming a protein-rich diet, doing HIIT and strength training workouts, getting enough sleep, eating healthy fats, and reducing stress.
5. Keeping the flab away- How to preserve muscle mass and maintain results
After achieving the desired results, comes the most challenging part, which is maintenance. To maintain the built muscle mass, allow the adequate time needed for muscle recovery.
Avoid restrictive diets to ensure there is no muscle loss. Instead, eating healthy, resting properly, and exercising regularly are essential to maintain lean muscle mass and keep fat from accumulating in the body.
Muscle building mistakes one should steer clear of
Muscle building is a long and challenging process, and there are many possible mistakes one can commit while on their fitness journey. Some of the common mistakes to avoid are-
Final thoughts
Muscle building is complex but an enriching journey. It can help one achieve their best health and physique if done right. Therefore, taking care and understanding the body’s needs is of prime importance when starting any fitness journey.
There can be no alternatives to a healthy diet, exercise, and rest routine for building and growing muscles. Therefore, before jumping into this, one should ensure they have their basics about muscle building crystal clear.
