You may have noticed that many people have different rates of muscle mass gain, even though they may be doing the same kind of exercises. You may be wondering how you can optimize your routine to get the most of your workout sessions. Well, the truth is that it isn’t just your workout that leads to a different rate of muscle gain. Indeed, there are several factors that play a role. So if you want to know more about them and how you can gain muscle mass in one month, be sure to read our tips.
Drink adequate amounts of water
Water intake plays as important a role as diet when it comes to muscle building. Make sure you drink a minimum of 8 glasses of water per day. This will wash out toxic contaminants, lubricate the muscle, and ensure that you are well hydrated until a strenuous exercise.
Making sure you eat well is another way to add more muscle mass in 1 month.
However, we recommend taking a high-quality supplement in addition to consuming calcium, low sugars, fruits and veggies. It’s important to keep in mind that certain supplements are not as effective and can result in wasted money. This is because they aren’t designed to absorb into the body.
As a result, just buy high-quality supplements that are designed to get inside the circulation and function effectively. This will be a good investment for short-term and well as long-term muscle mass gain.
Your workout will be more effective and the outcomes will be much faster this way.
Optimize your protein intake
To gain weight, you must consume the proper amount of protein on a regular basis. An individual is unique not only in terms of body shape, but also in terms of the body’s response to a training course.
As a result, the simplest way to figure out how much protein you need to gain 5 kg of muscle in lesser than a month is to calculate it based on your lean body weight.
To calculate the amount of protein (in grams) that your body requires, do the following:
- Measure your current weight
- Subtract the percentage of body weight
- Then multiply the number you get by 1.14.
- The total after the calculation will give you the amount of protein (in grams) that you should be consuming.
Find ways to keep yourself motivated
It is possible to gain a large muscle mass within a month. However, this requires complete commitment and hard work. Reduced or absent drive is among the most important causes of failure.
To keep yourself motivated, find a partner who also aims to improve muscle and make this a project that you pursue together. Joining the gym is another way to work out with and get tips from like-minded people. If you cannot find anyone to work out with, fuel your motivation and drive by hiring a professional trainer.
Include cardio in your workout
In addition to weight lifting and circuit workouts, you’ll need to devote 9% of your routine to cardio. This is fantastic for losing fat, gaining muscle, and speeding up your metabolism. Swimming, tennis, jogging, cycling and walking are some of the most common aerobic exercises that people do nowadays.
Your mindset is your best friend
As with anything you pursue, your mindset is your best friend even in this scenario. You need to think positively and realistically. If you have a lot of extra weight, it might take you slightly longer to gain muscle mass. However, always be proud of whatever you have accomplished. Be patient, track your progress, be aware of and take pride in the amount of muscle mass that you gradually gain. Do not give up and do not compare yourself to others. You are in a race with only yourself.