The Biggest Secret for Muscle Growth

                    How to gain weight in 7 days at home

How to gain weight fast in 1 week

How to gain muscle fast

How to build muscle fast at home

Build Muscle

These are the most common searches on google right now which people are searching to Gain Muscle mass and build big Size.

Today,I am going to share the most suitable and the safest way to Build Muscle.

NOTE: ALL THE TECHNIQUES TOLD IN THIS ARTICLE ARE SCIENCE AND RESEARCH-BASED.

FIRSTLY, YOU SHOULD KNOW THAT MUSCLE BUILDING IS NOT A SMALL PROCESS, IT IS A VERY SLOW PROCESS AND IT TAKES TIME ( IF YOU ARE GOING NATURAL).

So if you ask me that "how much muscle mass can you gain in one month or say three?". Well, it depends on how disciplined and dedicated are you for that, But the major factor is Genetics. Some can you gain easily but some cannot, just because of genetics and the bitter truth is you can't change it.

So what's the exact way to do that and how much time it takes to build muscle?

So, without wasting your time let's go to the procedure for Muscle Building.

The first few things you should know before you start your transformation are :

1. YOUR BODY TYPE 
2. YOUR LIVING ROUTINE
3. YOUR NUTRITION
4. YOUR DAILY ACTIVITY

First, you should know your body type, from which body type do you belong i.e.

1. ECTOMORPH: Skinny guys who struggle to gain weight 

2. MESOMORPH: They are kind of little blessed people because they can gain or lose weight very easily

3. ENDOMORPH: Fat or Obese guys who struggle for losing fat or weight 

Body types

So after you recognize your body type, you should know your BASAL METABOLIC RATE [BMR]. In simple words, BMR is the numeric value of your DAILY CALORIE INTAKE COUNT which you need to survive and maintain your current body weight. 

The BMR of every individual is different and you may find various apps and tools that claim to measure your accurate BMR or caloric needs. BUT let me tell you that those are just based on mathematical formulas and there is no exact formula for every individual on this planet to measure his/her BMR. So you are thinking about how you will know your CALORIE INTAKE, don’t worry there is a practical way for it.

TO TRACK YOUR MAINTENANCE CALORIE INTAKE:

1. Start tracking the calories of the food you are eating normally in your life for about one week.
2. Learn to measure calories by calorie charts and weighing them.
3. Note the daily calories eaten in the whole day in the dairy.
4. At the end of one week, you will get 7 values for that week.
5. Take the average of those seven values and Hurray! You will get your daily maintenance calories.

After you get your daily calorie intake value, what you need to do is you have to increase it by 200-300 calories for gaining lean muscle mass if you want to gain a bit fast then you can increase 400-500 but not more than that because it will convert into excess fat and you will gain weight in the form of fat only not muscle so "SLOW AND STEADY WINS THE RACE".

Remember you should know how to count calories in food items. There are nutrition value charts for raw and packaged food items, it will help you in that case.

TO LEARN TO COUNT CALORIES IN YOUR FOOD - https://bit.ly/3h3R0Yg

Now the main thing is you must have to do workout at least 3 to 5 times a week and don't ignore any muscle group, because many people don't train legs and after some time when they get big their legs look like chicken legs.

I will prefer Resistance or Strength training for best results as it will shock your muscles with load and your muscle fibers will break and by the proper high protein nutrition, it will repair and get big. There are several kinds of muscle training programs, you can choose any of them but, if you are a beginner or intermediate then I will suggest you go for LPP (LEGS, PUSH, PULL) or CIRCUIT TRAINING. You can choose any one of these two programs because they both are very effective for beginners and intermediates.

Now you are done with your Calorie needs and workout program. Now let's discuss nutrition because it is the most important thing at the end to get the results you want.

So, now you need to know what are the macros and micros :

There are three major macros that we count for calories i.e.

1. CARBOHYDRATES: 1 gram contains 4 calories
2. PROTEINS: 1 gram contains 4 calories
3. FATS: 1 gram contains 9 calories

Macro Nutrients

All these 3 macronutrients should be there in your diet. But in what percentage?

So below are the percentage of macros that should be there for muscle building :

CALORIES           MACRONUTRIENTS

    50%                  CARBOHYDRATES

    25%                  PROTEIN

   25%                  FATS 

Now, the important things to remember during the muscle-building phase are :

THINGS TO AVOID DURING FAT LOSS:

1. Packaged processed foods.
2. Too many sugary items.
3. Not having enough protein(tends to lose muscle).
4. Not tracking your daily calorie intake (the deficit is a must).

THINGS YOU MUST INCLUDE TO PROMOTE MUSCLE GAIN AND TO GET BETTER RESULTS:

1. Physical activity ( Resistance, Strength training).
2. Ample amount of water intake ( 2.5 to 3.5 liters/day).
3. Add one seasonal fruit to your diet daily to get the micronutrients ( vitamins and minerals).
4. Adjust small amounts of cardio sessions twice or thrice a week to promote fat loss.
5. Eat enough fats for fatty acids.
6. Complete your calorie goals.
7. Hit your protein goal daily.

NOW at the end, you should remember that it is a slow process and it needs time so be patient with full dedication and motivation.

YOUR BODY IS A TEMPLE FOR YOUR SOUL, Don’t ruin it.

Build their walls strong and hard so that no kind of negativity can enter your mind because your body is the only route that comes to your mind.

HOPE YOU LOVE THE CONTENT, IF YOU DO SO PLEASE SHARE WITH THOSE PEOPLE WHO ARE STRUGGLING TO GAIN MUSCLE MASS AND SIZE.

THANK YOU. NUTRI FIT.