10 WAYS TO GAIN MUSCLE MASS IN FITNESS TRAINING

1.   FUEL UP; take in one gram of protein per pound of body weight daily.

2.   LIMIT CARDIO; To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, 3 X a week.

3.   DO LESS; do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes.

4.   USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE; you’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5.   STRETCH; stretching of any kind and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6.   EAT REGULARLY; eat 5 to 6 small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7.   CHANGE EVERYTHING; Every 4 to 6 weeks, you need to alter some part of your routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal.

8.  TRAIN THE WHOLE BODY;  the more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long.

9.  DRINK SHAKES; surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand — a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout.

10. RECOVER; the ideal amount of sleep is seven to eight hours per night. Avoid excess stress.

Article from: Rachel Cosgrove, a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif.