Action plan to increase muscle mass

In the previous topic we outlined the basic aspects that affect the increase of our muscle mass. Among them, nutrition and exercise routines.

Through this guide we propose you to know the proper methodology for the development of a dietary plan according to your exercise routine. Likewise, we will share some tips on the most appropriate exercises to increase your muscle mass. We believe that these factors, together with a good rest, are the basis for a successful process of increasing muscle mass.

How should we feed ourselves?

As we indicated in previous topics, nutrition is a key factor to obtain muscle mass. We have said that contrary to the process of losing fat, in this process we must ingest more calories than we usually do. This is based on the body's need to not only have calories to satisfy the daily burn, but to be able to have an extra that allows us to increase the volume of our muscle mass. This extra is what we call "caloric surplus".

Of course, it is not increasing calories for the sake of increasing calories, this increase of calories has to be controlled. The most important thing is where these calories come from, so that they can be useful to our body for the purposes we seek to achieve.

The calories indicated for an average beginner range between 2000 and 3000 for men; and 1800 to 2200 for a woman. This increase in calories does not necessarily mean having to binge on food, but within your dietary balance you will be able to incorporate high calorie foods. Again we emphasize that it is not just any food, it is not based on neglecting our health, but to load our diet with calories that come from useful foods to achieve what we want.

What foods to consume?

We must pay special attention to the meals close to the training; either before or after it, because they are focused on providing the calories we need for our routine and to replenish those already burned. That said, the most recommended foods are proteins and carbohydrates because of the effects they have as sources of energy and nutrients for muscle development.

You can combine these foods with others that are to your liking, you must ensure the incorporation of micronutrients that your body needs, so eating fruits and vegetables will always be beneficial to your health. Nothing prevents you from incorporating some dessert that allows you to fill the calories of the day, but always remember what you have learned in previous topics, do not abuse sweets or junk food.

At what times can I eat?

There are no absolute restrictions regarding meal times, as we said before the pre-workout and post-workout meals are very important, but outside of this you can eat normally, from breakfast, lunch, dinner or snack. It is more important to watch what you eat than when you eat it.

Exercise routines to increase muscle mass

An exercise routine is nothing more than a plan that you will follow repeatedly to achieve a certain goal, in this case, to increase your muscle mass. The exercises that we propose below are designed for a beginner and average user who seeks to increase their muscle mass progressively. They are very effective, traditional and time-tested exercises.

The training we propose i