1. Heavy weight!

Using heavy strength training is the primary factor to increase muscle, and we must try our best to stimulate muscle growth. Without this, your body has no reason to use those extra calories to help you grow muscles. You don't want to see your fat grow faster than your muscle ~

2. Supplement carbohydrates before and after training.

You can't be afraid to eat carbohydrates during muscle training. They will provide your body with the energy you need to exercise your muscles. Generating muscle tissue is a very energy-consuming process, so you need to ensure that your intake meets your needs.

If you want to minimize the increase of fat, you can arrange to supplement most carbohydrates before and after training, because this is the time when the body consumes the most energy, and you can also make the body accumulate as little fat as possible. Of course, you need to supplement carbohydrates in the rest of the time, but you can eat less before and after training.

Eat more

This is probably the most common mistake that beginners make when they start to gain muscle. When they first find that fat blocks the abdominal muscles, they will be afraid to produce more fat and consume more calories. This will seriously affect muscle growth and even stop muscle growth.

4. Limit aerobic exercise

When you enter the muscle training period, you should limit the frequency of aerobic exercise to 1-2 times a week. You will want all the calories you burn to be used for muscle growth, so you need to reduce other energy-intensive exercises. If you must have a lot of aerobic exercise in your daily life, then your calorie intake needs to be set higher!

5. Eat more beneficial fatty acids

Many young fitness enthusiasts will eat a lot of food in order to achieve the calories needed for muscle gain, but you should know that protein and carbohydrates can only produce 4 calories per gram, while one gram of fat can bring 9 calories. So it is necessary to arrange a certain proportion of fat in the diet.

The fat here does not refer to saturated fatty acids or trans fatty acids, such as animal fat, cream dessert and butter ... The fat we are talking about is unsaturated fatty acids that are beneficial to the body, such as nuts, fish and avocados. ...

6. Key compound exercises

When you make a muscle training plan, you must give priority to big compound movements. Because they will drive more muscle fibers and bring you unprecedented stimulation.

Our recommended movements are: bench press, high pressure turn, pull-ups, squats, hard pull and so on.

7. Get enough rest

Rest is a very important part of muscle exercise, as important as training. In training, muscles are only destroyed, and real muscle growth only happens when you are resting. Don't covet continuous high-intensity training, and arrange an adequate rest day for yourself after each systematic training cycle.

8. Make sure you get enough sleep.

Besides rest, sleep is also extremely important. Not only is this the best way to rest, but getting enough sleep also helps to maintain and optimize your hormone levels.

When your body doesn't get enough sleep, it often releases more cortisol, which increases the difficulty of muscles. The ideal state is anabolism!

9. Adequate protein

Besides carbohydrates, protein is another key factor for muscle growth. Without adequate amino acid supplementation, no amount of training can bring muscle growth.

Of course, protein doesn't need to consume too much, because too much protein will only be consumed as heat or stored as fat. Generally speaking, an adult needs to consume 2.2 grams of protein every day. An 80kg male bodybuilder needs at least 175g of high-quality protein.

10. Don't let yourself lose control.

Finally, remember that a successful muscle gain should control fat growth as little as possible. Although it will definitely be accompanied by fat growth, after all, these fats will be lost in the following summer. Therefore, in order to be more beautiful and lose fat more easily in the future, it is better to control the speed of muscle gain within a reasonable range.