Like many, I have lost tremendous physique gains due to the current circumstances.
And while we cannot predict the timeline for the official reopening of gyms, there are other things that can be done to help preserve our hard-earned gains.
Here are five quick tips for muscle building or at least maintaining your gains.
Eat plenty of protein
Let’s face it, muscle is protein and protein is composed of amino acids. You can’t build big muscles without an adequate supply of protein. Eating enough protein should be a no-brainer, but for those who don’t know, one should consume anywhere between one to two grammes of protein per pound of bodyweight. So, if you weigh 160 pounds, you need about 160 grammes of protein per day.
The best way to do this is to break the supply of protein into smaller servings throughout the day for better absorption and assimilation. In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites.
Eat enough good fats
One mistake a lot of lifters make is to not eat enough good fats. When I first began lifting and eating seriously, I would try my best to steer away from fats. Little did I know that fats were actually important in growth. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels.
A perfect example of this is when bodybuilders diet down for a show, so to speak. They are limiting their caloric and fat intake to achieve that stage condition. However, when they are on this restrictive diet, it is impossible for them to grow.
Drink plenty of water
One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you’re dehydrated, your muscle size suffers as well.
Rest
The number one overlooked factor in building a better body is rest. If you don’t rest, then how can your muscles grow? Our bodies need the stimulus to grow such as intense training. Once this happens, our bodies are essentially broken down.
Afterwards, it needs the proper nutrients and recovery time to grow bigger and stronger so that it can be broken down again. So, if you’re not resting well, then I would suggest you set aside a day or two of rest each week. And remember, rest days are rest days. Nothing more, nothing less.
Use supplements
If you can afford to use supplements, then by all means do so. The bottom line concerning these supplements is that they work provided that you work.
