How To Build Muscle Gain Muscle Mass Increase Weight


How To Build Muscle Gain Muscle Mass Increase Weight

How To Build Muscle

How To Build Muscle Greate, you want to build fast muscle then you need to read this article and in this article, I'm talking about How To Build Muscle or Increase Weight and Diet help you building mass and muscle growth.


How To Build Muscle


  • Calculate Your Basal Metabolic Rate ( BMR )
  • Eat Every 3 Hours
  • Do grocery Shopping
  • Setup A Weekly Goal To Increase Weight

Calculate Your Basal Metabolic Rate ( BMR )


What is BMR? BMR Means Basal Metabolic Rate ( BMR ) BMR helps you to Know total gain calories per day After you calculate then your BMR x 1.8 = Daily calories. Divide those calories into 6 meals

Eat A Meal Every 3 Hours


Eat a meal every 3 hours if your metabolism digest faster then you can eat each meal after 2.30 hours and if slow digest then eats after 3.30 hours

Do grocery Shopping


Do grocery shopping for 2 weeks then you don't have an excuse for not have food to eat

Setup A Weekly Goal To Increase Weight


Set up a weekly goal to increase weight minimum to set 2 to 3-pound increase every week then you check the weight every week after 1 month check your weight.

Simple Cabs & Complex Cab


Simple Cabs means ( Fast Digesting ) are Fruits (with low fiber), White Bread, white potato, White Rice, Fruit Juices, Sports drinks, etc.

Complex Cab means ( Slow Digesting ) are: Oats, Brown Rice, Brown Bread, Sweet Potato, Quinoa, Millet, Brown Rice cake, Wheat Roti, Wheat Pasta, Beans, lentils, etc

Eat Protein food in every meal


Chicken, Fish, Eggs, Mutton, Milk, Yogurt, Greek Yogurt, Paneer, Soy, Whey, Casein, etc

Eat moderate Fat food


Eat moderate Fat food: Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds, Chia seeds, Sunflower seeds, Salmon fish, Whole egg, Olive oil, coconut oil, etc

Add Milkshake and Smoothie


Add 1-2 high calories Smoothie this helps you if you not eating then add a smoothie

Try To First Heavy Weight


The focus of Heavy compound movements with 8 or less reps which activates Type 2b muscle fiber Add Drop sets by end of every exercise.

Rest


Rest Time is 2-3 Min is enough

Dring Water


Water is must have Drink 3-4 liters of water a day

Get Full body massage 

once every 2 weeks this helps to improve your muscle and increase the size

If your muscle increases then please comment because of another viewer motivate to do 

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