Build Muscle Mass
Although exercise is often associated with weight loss, it can also help you gain weight if done correctly. Do you want to build muscle mass? This can be very important, especially if you are underweight.
When building muscle mass through exercise and gaining weight at the same time, it is important to create a calorie surplus. This means that you take in more calories than you burn. It is important to remember that this must be done in a healthy way and that you get the right nutrients to support your body.
Tips for Gaining Weight through Sports
Gaining weight through exercise starts with strength training. Strength training helps build muscle mass. Focus on large muscle groups such as chest, back, legs and shoulders. Try lifting heavier weights and doing fewer reps to better stimulate the muscles. Focus on compound exercises such as squats, deadlifts, bench press, pull-ups and rows, which use multiple muscle groups at the same time. And build this up gradually. To stimulate muscles to grow, you need to gradually increase the weight and/or increase the number of repetitions. This is called progressive overload. Try increasing your weights or performing more reps each week. And don’t just train the same thing every day, but find your balance. So also take enough rest. Sufficient rest is important to give your body time to recover and build muscle mass.
It is important to remember that healthy weight-gain takes time and you need to be patient. It’s also important to work with a nutritionist or personal trainer to create a plan that fits your goals and needs.
Tips for building Muscle-Mass through our Nutrition Plan
In addition to a personal training program, we also offer nutritional guidance. We will guide you entirely over a period of 12 weeks. We provide guidance in creating a new and healthy diet and lifestyle that suits your personal goal of gaining muscle-mass.
Here are a few tips for gaining muscle-mass through our nutritional guidance:
- Eat more calories: To gain weight you need to consume more calories than you burn. This often means that you have to eat more than you are used to. Choose foods that are high in healthy calories, such as nuts, avocados, whole grains, lean meats, fish and dairy products. These are healthy calories for your muscles
- Focus on proteins: Proteins are important for building muscle mass. Eat protein-rich foods, such as chicken, fish, beans, eggs and nuts
- Increase calories gradually: Increase your calorie intake gradually to give your body a chance to adapt. You can start with an increase of about 250 calories per day and gradually increase it.
- Eat at the right time: Eat foods high in protein within an hour of your workout to provide your muscles with the necessary building blocks for recovery and growth.
- It is important to remember that healthy weight gain takes time and you need to be patient. It’s also important to work with a nutritionist or personal trainer to create a plan that fits your goals and needs. We are happy to help with this.
Building muscle-mass: Muscle Hypertrophy
Gaining muscle mass is also called muscle hypertrophy. To build muscle mass, you need to expose your body to sufficiently heavy loads so that the muscles are stimulated to grow. This is done through resistance training and sufficient rest and nutrition. Use the tips above or contact us if you have any questions.
It’s important to remember that every body is different and results depend on several factors, including age, gender, body type and genetics. If you need help creating an exercise program or nutrition plan, please contact us.