The concept of eating more when you are trying to build muscle and lose fat is scary for many people to come to terms with. The truth is, to maximize muscle growth you need to consume more calories than you burn.

This helps put your body into an anabolic state 3 and gives you the energy and protein needed to repair, rebuild and grow the muscle. The amount of calorie surplus varies based on your goals, training frequency and metabolic needs. If tracking your weight is an issue for you, take pictures of your progress, making sure conditions of the pictures are the same.

Protein is essential for muscle growth and the amino acids found in protein form the building blocks of your muscle. The aminos are involved in several processes including tissue growth, energy production, immune function and nutrient absorption.

A research study found that consuming between 0. You should aim to eat protein with every meal. If you struggle to get enough protein then you should consider supplementing with a whey isolate or plant-based protein powder.

It is one of the easiest ways to help meet your protein requirements without increasing your fats or carbohydrates. If you supplement with protein powders and your goal is to build muscle, we recommend taking at least 2 scoops per day. Avoid low-carb diets when trying to build more muscle.

Carbs are protein sparing and the main energy source of the body. A study published in the Journal of Applied Physiology found that those following a low-carb diet took longer to recover, lost strength and had a decreased level of protein synthesis than those on higher carb diets 5.

Daily carbohydrate intake is dependent on your goals and day-to-day activity levels. Training volume refers to the total amount of exercise done within a given time period. The most common measurement of this is by looking at the total number of reps, sets and load you do in a workout sets x reps x load.

A study in the Journal of Strength and Conditioning found that there is a clear dose-to-response relationship between volume and muscle growth. The higher the training volume, the more muscle you grow 6. A review conducted by Schoenfeld et al. If you are a beginner or just starting out, we recommend starting with reps of sets per week when training the larger muscle groups Back, Chest, Legs , as you begin to adapt, slowly increase this to sets per muscle group per week.

Compound exercises involve multiple joints and muscle groups. For example back rows, squats, deadlifts, shoulder presses, pull-ups and push-ups etc. These movements require a lot more energy and produce a higher anabolic response than isolated movements.

This response triggers a greater release in hormones like testosterone and human growth hormone which has a positive impact on muscle repair, growth and recovery 8, 9.

In addition, compound exercises work your stabilizing muscles, help make your joints stronger and reduce your overall risk of injury. Our muscles are very good at adapting to repeated stimuli and so it is essential to challenge them in order for them to grow.

We achieve this through progressive overload. Building lean muscle is definitely a huge topic with endless amounts of research still being conducted.

We have only touched a small surface with this article as there are so many considerations to factor in. However, the 6 tips we have mentioned are a great place to start and will help to bring about great results.

The biggest takeaway we can offer is for you to understand that you are on a continuous journey and placing your focus on getting stronger and more active is a sure-fire way to ensure that you will head down the right path.

Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent. Until the next post…have a wonderful day! Sign up for giveaways, freebies, special offers and interesting information about Women's Best.

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Most exercises have several modifications. Before getting started, consider doing your own research or schedule a session with a personal trainer who can teach you moves that make sense for you.

Muscle also protects your body from injury and can ease pain by addressing posture or body imbalances. This concept leads to confusion because of the myth that muscle weighs more than fat.

But a pound weighs a pound, regardless of what it contains. The process of the body attempting to recover or return to its resting state after a workout produces an extra calorie burn that can last for several hours to more than a full day.

This afterburn effect is known in scientific lingo as excess post-exercise oxygen consumption EPOC. The higher the intensity of your workout, the longer EPOC will last. Although more research needs to be done on this topic, research suggests that increasing your muscle mass may make you less hungry, which could help with weight loss and decrease the risk for developing type 2 diabetes.

If weight loss is your goal, gaining muscle can help you look leaner, burn more energy both during and after exercise, and even potentially change your eating habits. If we have weak muscles and slump because of fatigue, we might experience achiness or stiffness.

If we strengthen our muscles, however, we can hold good posture for longer and stave off pain, according to a study. Strength training can also correct imbalances in the body like lordosis or uneven shoulders that could lead to discomfort. After age 30, we say goodbye to approximately 3 to 8 percent of our muscle mass per decade, with even more significant losses later in life.

This muscle loss may account for more fatigue, weight gain, and increased risk for fracture. We can ward off age-related muscle loss, termed sarcopenia , with exercise that includes a combo of cardio and strength training. The benefits of muscle-building transcend giving you an athletic or lean physique.

Adding brawn can boost your confidence to do new activities, improve your health, and amp up your life enjoyment as well as keep you feeling agile and able throughout the years.

Jennifer Chesak is a Nashville-based freelance book editor and writing instructor. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Our bodies are equipped with different types of muscles, including skeletal, smooth, and cardiac muscles. Understanding the basics of muscle mass will lay the foundation for your muscle-building journey.

Muscle mass refers to the weight of the muscles in our bodies, or the total amount of muscle tissue. More specifically, it is the measure of the size of the muscle fibres and the number of the fibres present in the muscles. Muscle mass plays a crucial role in maintaining our physical health, including our strength, balance, and metabolism.

It is also an important factor for athletes and fitness enthusiasts as it directly correlates with their performance in physical activities. Building muscle mass is not just about aesthetics. It has numerous benefits for your overall well-being.

From boosting your metabolism and increasing bone density to improving your posture and enhancing your athletic performance, the advantages of building muscle are endless. Explore the physical and mental benefits that come with bulking up and discover how muscle gain can positively impact your life.

Learn about the importance of progressive overload, proper form, and training frequency. Discover the secrets to muscle growth and unlock your full potential. When it comes to building muscle mass, there are several exercises that are highly effective. Some of the best exercises include:.

These exercises are just a starting point, and there are many other effective exercises to consider. You may be spending hours at the gym, lifting heavy weights and pushing your limits, but without the right fuel, your muscle-building efforts may fall short.

To maximise muscle growth, you need to pay attention to macronutrients — carbohydrates, proteins, and fats. Proteins are the building blocks of muscle, repairing and rebuilding tissue after exercise. Finally, healthy fats are essential for hormone production and overall health.

Balancing these macronutrients is key to optimising muscle growth. Meal planning is a game-changer when it comes to building muscle mass.

Ensuring that you eat at regular intervals throughout the day provides a steady stream of nutrients to your muscles, which aids in recovery and growth. Adopting a structured approach to your meals allows you to hit your macronutrient targets consistently, ensuring you have the energy and nutrients needed for muscle development.

A balanced diet is like a symphony of nutrients that optimises muscle growth. Try incorporating a variety of whole foods into your meals. This will help provide your body with a wide range of micronutrients. These micronutrients, such as vitamins, minerals, and antioxidants, support your overall health as well as contributing to muscle building.

So, load up your plates with colourful fruits, vegetables, lean proteins, whole grains, and healthy fats to fuel your muscles and maximise results. Supplements can play a supportive role in your muscle-building journey.

Protein powder, for example, can be a convenient way to meet your daily protein requirements. Creatine — another popular supplement — has been shown to enhance strength and muscle gains. Always remember, however, that supplements are meant to augment your diet, not replace it. Rest and recovery are essential components of building muscle mass.

Proper sleep, rest days, and muscle recovery techniques are incredibly important. Understanding the significance of rest will help you avoid burnout, prevent injuries, and maximise your gains.

Learn how to listen to your body and provide it with the recovery it needs to grow stronger. Rest and recovery are absolutely crucial when it comes to building muscle mass. It might sound counterintuitive, but taking time to rest actually helps muscles grow stronger and bigger.

Building muscle mass requires dedication, consistency, and a positive mindset. This includes setting goals, overcoming challenges, and staying motivated.

Embrace the lifestyle changes that come with building muscle and unleash the power within you. Fitness , gym , health , nutrition , top tips. Top Tips for Your First Time at the Gym in How to Use Gym Equipment. What is a Personal Trainer and Could they Benefit You? Active Wellbeing Suites: What are they and what are the benefits?

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Swimming Lessons Swimming Fitness Gym Activities More View Categories. Activities If you want to find out more about the activities you can enjoy at our centres, then this is the place to be.

Gym Whatever you need to know about our gym services, you can find here. They also regulate our satellite cells located outside of the muscle to activate. Satellite cells are the primary stem cells in skeletal muscle and are responsible for postnatal muscle growth, hypertrophy and regeneration 2.

These cells attempt to repair muscle damage by fusing together and increasing the length of the muscle fibers, making them stronger and slightly larger. The physiological process of muscle growth beyond exercise is complex and varied. There are several factors to be considered ranging from genetics, age, gender and body composition to workout plan, nutrition, sleep routine and lifestyle.

So, we have compiled a list of 6 science backed tips that will help you build muscle, improve your functionality and slow down ageing. The concept of eating more when you are trying to build muscle and lose fat is scary for many people to come to terms with.

The truth is, to maximize muscle growth you need to consume more calories than you burn. This helps put your body into an anabolic state 3 and gives you the energy and protein needed to repair, rebuild and grow the muscle.

The amount of calorie surplus varies based on your goals, training frequency and metabolic needs. If tracking your weight is an issue for you, take pictures of your progress, making sure conditions of the pictures are the same.

Protein is essential for muscle growth and the amino acids found in protein form the building blocks of your muscle. The aminos are involved in several processes including tissue growth, energy production, immune function and nutrient absorption. A research study found that consuming between 0.

You should aim to eat protein with every meal. If you struggle to get enough protein then you should consider supplementing with a whey isolate or plant-based protein powder. It is one of the easiest ways to help meet your protein requirements without increasing your fats or carbohydrates.

If you supplement with protein powders and your goal is to build muscle, we recommend taking at least 2 scoops per day.

Avoid low-carb diets when trying to build more muscle. Carbs are protein sparing and the main energy source of the body. A study published in the Journal of Applied Physiology found that those following a low-carb diet took longer to recover, lost strength and had a decreased level of protein synthesis than those on higher carb diets 5.

Daily carbohydrate intake is dependent on your goals and day-to-day activity levels. Training volume refers to the total amount of exercise done within a given time period. The most common measurement of this is by looking at the total number of reps, sets and load you do in a workout sets x reps x load.

A study in the Journal of Strength and Conditioning found that there is a clear dose-to-response relationship between volume and muscle growth. The higher the training volume, the more muscle you grow 6. A review conducted by Schoenfeld et al.

If you are a beginner or just starting out, we recommend starting with reps of sets per week when training the larger muscle groups Back, Chest, Legs , as you begin to adapt, slowly increase this to sets per muscle group per week.

Compound exercises involve multiple joints and muscle groups. For example back rows, squats, deadlifts, shoulder presses, pull-ups and push-ups etc. These movements require a lot more energy and produce a higher anabolic response than isolated movements.

This response triggers a greater release in hormones like testosterone and human growth hormone which has a positive impact on muscle repair, growth and recovery 8, 9. In addition, compound exercises work your stabilizing muscles, help make your joints stronger and reduce your overall risk of injury.

Our muscles are very good at adapting to repeated stimuli and so it is essential to challenge them in order for them to grow. We achieve this through progressive overload. Building lean muscle is definitely a huge topic with endless amounts of research still being conducted.

We have only touched a small surface with this article as there are so many considerations to factor in. However, the 6 tips we have mentioned are a great place to start and will help to bring about great results.

The biggest takeaway we can offer is for you to understand that you are on a continuous journey and placing your focus on getting stronger and more active is a sure-fire way to ensure that you will head down the right path. Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent.

Until the next post…have a wonderful day! Sign up for giveaways, freebies, special offers and interesting information about Women's Best. Elevate your fitness and wellness journey with Women's Best. Our athletic apparel and innovative supplements are designed to help you look, feel, and perform your best.