It is possible to increase your muscle mass. You can gain weight by putting on more fat, or you can put on lean muscle. This post will be beneficial for those who want to have personal training workouts to quickly bulk up their muscles and acquire weight. It does not matter whether you are a man or woman; everyone wants to look good, feel good and be healthy.
To Gain Weight through exercise is a fantastic method to gain muscle and strength. Lifting weights can sculpt and tone your muscles and increase the amount of fat burned throughout the day, so you can burn more calories even when at rest!
Nourish your body
First of all, we tell our clients at MPower Fitness Coaching that it is essential that you feed your body the right food for it to bulk up correctly. Work out what foods are best for muscle building and stick to them. Generally, carbohydrates are required every three hours of waking time. You should also eat protein-rich foods every day; this helps your body's cells to function better.
During your personal training workouts or any physical activity, it is essential to drink water. Water helps with muscle building because it carries the nutrients around your body, allowing them to reach all of your muscles.
However, it is essential to eat a healthy diet filled with lean meats such as fish and poultry, whole grains such as brown rice and oats, fresh fruits and vegetables, and proteins such as nuts and seeds. Don't worry about counting calories; make sure you're eating "good" food.
Muscle Building Exercises
There are three muscle-building exercises that you should consider when working out with your MPower Fitness Coaching personal trainer. These are:
Deadlifts: The deadlift is an exercise that consists of picking up a barbell from the floor and then lowering it back down to the ground. You can do this with one hand or two. To perform this, stand in front of the bar and grasp it using your legs. Then, lift it to chest height. If you are lifting without any weight, then push your hips back and bend your knees. Then, squeeze your glutes at the top of the movement before returning the weight to the floor.
Pull-ups: There are many variations of pull-ups that can be used to gain muscle mass. You can use a chair or stool to stand on. Then, you can grip the bar with an overhand grip and do your pull-ups.
Dips: Dips are great for developing muscle mass in your triceps and chest muscles during your personal training workouts. It is possible to adjust these to target different areas of the body. If you want to target your triceps, then place your hands on the edge of a high bench. Then, you push down with your arms to lift yourself and move back towards the ground again. If you want to target your chest muscles, then hold onto a set of parallel bars at hip height. Then go up over them until you are back at the starting position.
These are excellent exercises that will help you to develop muscles and gain weight in a fast manner. With these exercises, it is possible to bulk up within a few months. Combined with the correct healthy diet, personal training workouts may increase 6 inches in overall muscle mass during this time. So, if you are looking for an effective way of gaining weight, look no further than these exercises.
And to achieve a great look, ask your MPower Fitness Coaching trainer what exercises should be avoided if your goal is to gain muscle weight for sports or anything related to athletics.
The following exercises are actually to be avoided when one is trying to build muscle weight.
Boxing/Wrestling: It may seem like it would be beneficial, but these sports use "cardio" rather than weights to bulk up muscles and gain weight. Running, jumping rope, and other activities that involve moving fast while burning calories should also not be done.
Strenuous Workouts/ Endurance Workouts: As mentioned above, strenuous workouts burn calories and can be detrimental to muscle building. If you want to bulk up muscles and gain weight, don't spend hours on an elliptical or treadmill!
Stair Climbers: The elliptical is a much better option because it allows you to work out both arms and legs simultaneously. Using stairs for 15 minutes does not burn many calories, whereas an elliptical provides an excellent workout for about 30 minutes.
So how can we build muscle weight and bulk up muscles during personal training workouts? The best way is through a combination of weight training and a proper diet. When you lift weights, you break down the muscle fibers, rebuilding stronger during your rest period between workouts. You can achieve this either by going to a gym or working out at home with free weights and a bench.
Choose exercises that target more than one group of muscles, such as the following:
Squats- works your entire lower body (including legs and butt) Bench press- works your chest, arms, back.
Triceps dips- upper body push up- works arms, chest shoulders.
For overall toning to gain muscle weight, you should do three sets of 12 repetitions each. Do each set with no break in between, and no rests in between sets.
Eating a diet rich in proteins such as fish, poultry, eggs, and nuts is essential. You can also try Greek yogurt or cottage cheese. What is more important than anything else is your diet plan; you need to be eating "clean" food rather than processed and fried. A diet plan rich in proteins and carbohydrates is best for an active person who needs to bulk up muscles and gain weight without fat or cholesterol.
And remember, the best exercises for gaining muscle weight are squats, bench presses, triceps dips, as well as one-legged squats and pushups. For overall toning to gain muscle weight, you should do three sets of 12 repetitions each. Do each set with no break in between, and no rests in between sets.
Lastly, remember to consult with your doctor before starting any exercise routine and ask for their opinion on whether you can safely perform these exercises.
Conclusion
Building muscle mass is possible through the right combination of nutrition and personal training workouts with your MPower Fitness Coaching trainer. The article includes exercises that will help you bulk up your muscles while working on strength, which are both important for increasing weight (and therefore size). It also provides different meal plans with amounts of protein to follow depending on how much weight you want to gain. If these ideas sound like something worth trying out, click here to read more about them!