You cannot gain muscles simply by training for long hours at the gymnasium. When you are keen to gain about 10 pounds of muscle mass within four weeks, it is also important to follow a proper dietary regimen. You must consume good amounts of protein, carbohydrates and even a certain amount of fats. However, you cannot eat on an impulse and you cannot feed yourself with just about anything that you can find at home. Another effective way to gain muscle mass is to lift weights. Besides lifting heavy weights, you must eat adequate amounts of the required nutrients to be able to gain the muscles. So weight lifting, a proper diet which is rich in protein intake and adequate rest are the key to gaining 10 pounds of muscle mass in just a month’s time.
- As far as lifting weights are concerned, you should aim to lift weights about four times in a week. You can train with compound exercises that target different muscle groups simultaneously and this brings the most effective results. So, you can perform workouts like push-ups, pull-ups, bench presses, squats and lunges.
- You have to remember to eat more food than what you currently consume. It is also important to eat regular meals and meals which contain naturally occurring foods like whole grains and lean meats, vegetables and fruits and low-dairy foods so that energy levels are high and your muscles get constant nutrition. It is necessary to eat meals a minimum of six times in a day or meals after every three hours. When you do not eat a lot of food to support your training, your muscles cannot get the nourishment they need to grow.
- You have to remember to increase the protein intake in the meals you eat. So, you have to consume foods such as eggs, fish, legumes, lean beef and chicken, soybeans etc. Generally speaking, adult need to consume about 10%-35% proteins in their daily calorie intake. So, if you follow a 2000 calorie diet plan, the protein content will amount to about 50-175 grams.
- Finally, you need to get enough rest; so, you should take at least 24 hours break from one weight lifting training session to another to enable your muscles to relax and recover. An eight-hour sleep schedule is a must if you wish to gain muscle mass. Most of the restorative functions within our bodies takes place when we are sleeping like tissue repair, muscle growth, release of growth hormones, protein synthesis etc.
Using these basic suggestions, you should be able to gain muscle mass within a short time comfortably. However, it is important to bear in mind that you have to be consistent in your approach and you must stay focused on your diet and exercise regimen to get positive results. The workouts need to be fast paced, intense and not unnecessarily lengthy schedules with slack workouts. The diet and workout schedules are going to be challenging no doubt to get 10pounds of muscle mass in a month’s time, but it is achievable and will be worth every single drop of sweat that you have shed for it.