Learn more about high-protein foods ». How can you get started? The first step may be heading to your local gym and having a consultation with a personal trainer. Many gyms offer a free session as part of a membership promotion. A personal trainer can help you master the correct form with free weights, weight machines, and more. Proper form is key for avoiding injury. Always remember to talk to your doctor before starting a new workout routine, especially if you have a health condition.
They may have recommendations for exercise modifications that can help keep you safe. If you're looking to see gains in strength, you may wonder how to gain muscle without gaining fat.
Here's a science-based breakdown of what works. Keeping your quads strong can improve the stability of your knees and reduce your risk of injuries. Many quad exercises can be done at home using just…. A recessed maxilla can cause cosmetic issues like flat cheekbones and a prominent jaw, and lead to dental problems, speech issues, and obstructed….
If you do tear a meniscus, you might be tempted to "walk it off. A lateral pelvic tilt is when one hip is higher than the other.
Learn about five exercises that can help with this condition. Enthesopathy refers to pain and inflammation around your joints. This includes your wrists, knees, and ankles. Here's how to recognize and treat it. Learn what might cause an itchy perineum along with treatment and prevention recommendations. Health Conditions Discover Plan Connect. According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0. For a pound person, that works out to 20 to 24 grams of protein at every meal.
This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle mass quickly that means weight gained, not lost , you need to consume more calories than you burn each day.
Aim to eat roughly to extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
Long popular among bodybuilders, casein protein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins.
To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein-based protein powder works like a charm.
Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says. After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.
Building muscle won't happen overnight, but with the right fitness and nutrition regimen, you can start to see results in just a few months. Learn more about muscle grwoth and some exercises that can ignite growth. Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing," says Haroldsdottir. Muscles are made up of two different types of individual muscle fibers: type one and type two.
Haroldsdottir says endurance and aerobic exercise builds more type one muscle fibers, while strength training builds more type two muscle fibers. That means you'll likely see results with muscle growth faster with strength training than other types of exercise. You should be working out your whole body for muscle gains. Focus one day on upper body workouts, one day on your core, and one day on your lower body.
Concentrating on one muscle group per workout will allow time for your muscles to rest and repair, which is also important for building muscle. The American Center for Sports Medicine recommends you get at least eight hours of sleep nightly and rest for a minimum of 48 hours in between highly intense workouts.
However, that doesn't mean you need to stop exercising for those 48 hours. You just need to rest the muscle group you worked out. During your rest days, you can try foam rolling, yoga, joint mobility exercises, and massage. Haroldsdottir recommends a whole-body approach to strength training. This includes a focus on functional strength and mobility. Here you'll learn how long it takes to build muscle and what factors influence your ability to get stronger , leaner and fitter from weight training.
Read more: Does lifting weights make women bulky? Each muscle is made up of muscle fibers, which are cylindrical cells. Weight training breaks them down and recovery helps them grow.
Building muscle involves the repair of microtraumas in your muscle fibers. Here's a breakdown of this extremely complex process:. When you lift weights or do body weight exercises , your muscles endure tiny injuries throughout their fibers. Then, when you rest your muscles, your body begins repairing your damaged muscle cells.
The repair process involves fusing torn muscle fibers back together, as well as laying down new proteins within each muscle cell. Keep in mind that the above is a tremendously simplified version of what actually happens in your body after a weight training workout. In reality, the process includes more than just your muscles -- your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth.
Read more: Exactly how to build muscle faster. There's no one muscle-building timeline, because several factors affect your ability to build muscle mass, including:. Your protein intake: While all macronutrients have their roles, protein is king when it comes to building muscle.
Your muscles need adequate protein to repair themselves after the stress of weight training.
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