How to Increase Muscle Mass in a Healthy Way: A Guide for Beginners and Advanced Athletes

Increasing muscle mass is not just for athletes or bodybuilders; it is a goal that can benefit everyone. By strengthening your muscles, you improve your appearance, strengthen your body, and prevent injuries. Let’s see how you can achieve this goal with smart nutrition and training strategies.

1. Set Realistic Goals and Make a Plan

Increasing muscle mass takes time and consistency. Set realistic goals for how much muscle mass you want to gain and how much time you can devote to training. If you are a beginner, you may see results faster than an advanced athlete, but you will need patience.

2. Calorie Surplus: The Foundation of Muscle Growth

To increase your muscle mass, you need to consume more calories than you burn—this is called a calorie surplus. When your body receives more energy than it needs to maintain itself, it can direct those extra calories toward muscle growth.

• Calculating Calorie Surplus: Find your maintenance calorie level, which is the number of calories you need to maintain your current weight. Add 250-500 calories to this number each day for a gradual surplus. For example, if your maintenance calories are 2,500, aim for a daily intake of around 2,750-3,000 calories.

• Increase your surplus gradually: Avoid large calorie surpluses, as they can lead to fat accumulation. A gradual surplus will help you build muscle without excessive body fat gain.

3. The Importance of Nutrition

Nutrition plays perhaps the most decisive role in muscle mass growth. Follow these basic nutritional guidelines:

• Protein Intake: Protein is the “building block” of muscles. The goal is to consume approximately 1.6-2 grams of protein per kilogram of body weight daily, depending on the intensity of your training. Choose foods such as chicken, fish, eggs, dairy products, legumes, and protein-rich snacks.

• Adequate Carbohydrates: Carbohydrates are the main source of energy for your workouts. Be sure to include good sources such as sweet potatoes, oats, brown rice, and whole grain products. Carbohydrates also help restore glycogen in your muscles after exercise.

• Healthy Fats: Don’t be afraid of good fats, as they are important for the production of hormones such as testosterone, which play a role in increasing muscle mass. Consume sources of fat such as avocados, nuts, and olive oil.

• Nutritional Supplements: Consider using supplements such as whey protein, creatine, and amino acids (BCAA). These can support your muscle growth, as long as you use them as a supplement and not as a substitute for real food.

By clicking on the link below, you can choose what suits your needs from a wide range of products.

https://nutriboost.gr/%cf%80%cf%81%ce%bf%cf%8a%cf%8c%ce%bd%cf%84%ce%b1-%cf%83%cf%85%ce%bc%cf%80%ce%bb%ce%b7%cf%81%cf%89%ce%bc%ce%ac%cf%84%cf%89%ce%bd-%ce%b4%ce%b9%ce%b1%cf%84%cf%81%ce%bf%cf%86%ce%ae%cf%82/page/2/

4. Training Program Focusing on Resistance

To increase your muscle mass, you need workouts that challenge your muscles. A good training program will include:

• Heavy Lifts and Multi-Joint Exercises: Exercises such as deadlifts, squats, and bench presses challenge your muscles and lead to growth. Start with weights you can handle properly and increase them gradually.

• Heavy Lifts and Multi-Joint Exercises: Exercises such as deadlifts, squats, and bench presses challenge your muscles and lead to growth. Start with weights you can handle properly and increase them gradually.

• Rest Time: Give your muscles time to recover. Rest days are just as important as training days, as muscles grow when they rest.

5. Maintaining Hydration

Hydration plays a role in your performance during training and in the proper functioning of your body. Drinking enough water helps reduce fatigue, improves endurance, and supports muscle recovery.

6. The Importance of Patience and Psychological Support

Increasing muscle mass is a process that requires consistency and patience. Make sure you have psychological support from your friends or trainer. The right mindset will help you not to get discouraged if the results are not immediately visible.

By following these guidelines consistently, you will gradually see improvement and build muscle mass in a healthy way with the right calorie surplus.

Good luck in your efforts to become the best version of yourself!