These strategies range from nutrition to good rest.
There are those who exercise, go to the gym, but forget that other variables influence the process of muscle hypertrophy, with the gain of lean mass.
“We need to understand what generates hypertrophy. Basically, it is important to be aware of three factors: have good nutrition, eat the right amount of protein, sleep at least 8 hours a day and stimulate muscle groups well,” explains the nutritionist. Dr. Marcella Garcezdirector and professor at the Associação Brasileira de Nutrilogia, who also claims that supplements can be helpful in this process.
According to the doctor, the consumption of proteins is essential for those seeking hypertrophy, as they provide fuel for the body to regenerate the damage that training causes to muscle fibers. For this reason, in addition to training, it is necessary to follow a good diet.
“Sleep will be very important for an ideal hormonal balance,” adds the specialist.
Below, you can find some tips to gain lean mass and define your muscles:
Consume protein
Those who train with the goal of gaining lean body mass have probably heard of the importance of including protein-rich foods in their diet.
The nutritionist clarifies that this is necessary because “amino acids promote tissue growth and repair, including muscle mass.”
Furthermore, these nutrients play an important role in cellular metabolism and muscle contraction.
“Studies show that for a targeted increase in hypertrophy we should ingest 1.5 to 2g of protein per kg of body weight. This means that, if you weigh 80kg, you should ingest between 120 and 160g of protein in the process of hypertrophy. For example, “a chicken fillet has an average of 30 g of protein. It may be necessary to supplement, but always consult a specialist. And don’t forget to include plant proteins in this bill,” says the specialist.
Rich in iron and nitrates, spinach is an excellent food for those who want to increase lean body mass, as it is a source of protein, vitamins and mineral salts. “This vegetable contains good amounts of vitamin K, vitamin C, vitamin E, iron, fiber, calcium and B vitamins,” he says.
Another option is pea, since, in addition to providing a lot of fiber, it is also rich in vegetable protein.
“Peas are perfect for anyone looking to gain muscle mass, as they have amounts of essential amino acids comparable to animal-based protein,” he says.
But beware of excesses: too much protein can damage the kidneys and favor the catabolic effect (decrease in muscle mass).
One tip is to calculate your daily intake or use calorie and macro nutrient counting apps.
train
Do you want to define your muscles and increase muscle mass? So, in gyms, prioritize exercises that can be performed with maximum weight (always taking care to move correctly). Try doing the set to failure, something between 8 and 12 moves.
If you train with your body weight, you can also rely on some strategies. “In the case of push-ups and squats, the stimulus can be varied, using ‘tempo’ and isometric techniques, keeping the muscle active longer,” she says.
Try holding this position for 20, 30, 45 seconds, or 1 minute to make the movement even more efficient.
“After the end of exercise, there is also a need for carbohydrate intake to replace muscle and liver glycogen,” recommends the doctor.
Because they contain vitamins and minerals, vegetables are also important for the body’s recovery after exercise.
Sleep well
Have you ever heard that “muscles grow when you rest”? According to the doctor, this statement really makes sense and, therefore, sleeping 8 hours a day is essential.
“In addition to helping maintain lean mass and regenerate muscle fibers, our body needs this restorative rest to improve the immune response,” he underlines.
Use integration
First of all, it is worth noting that supplementation does not replace food, it only serves to complete the diet. Its main functions are: to improve training performance, increase muscle mass, decrease the percentage of fat and decrease fatigue.
“These are preparations indicated to integrate and adjust the diet to a diet that may be deficient in some nutrients,” says the doctor.
Supplements serve three major fronts for hypertrophy:
- contribute to muscle building by providing nutrients;
- they help improve performance during exercise, offering better conditions, such as more energy and stimulation to move;
- they support the whole process, promoting weight loss, contributing to sleep, reducing stress and aiding immunity.
“In normal training, supplements allow the individual to perform more elaborate workouts, with faster and more visible results,” emphasizes Dr. Marcella.
Different supplement options are available, such as animal-based, vegan, and with strong associations.
If you want to gain even more muscle in areas that insist on not growing, T Sculptor technology, a procedure that promotes stiffening, strengthening and muscle hypertrophy, can help.
It uses HIFEM (High-Intensity Focused Electromagnetic) technology, which allows the individual to perform a stronger and heavier workout than they could at the gym.
“The non-invasive technology, in contact with the skin, generates a high-intensity focused electromagnetic field capable of stimulating the muscle through continuous and intense contractions. Up to 36,000 contractions are performed in each 30-minute session, thus providing hypertrophy muscle with consequent increase in muscle volume, reduction of fat due to increased caloric expenditure and, depending on the protocol performed, also an increase in muscle strength”, clarifies the dermatologist doctor Abdo Salomão Jr.member of the Brazilian Society of Dermatology.
Studies indicate that the procedure helps achieve a 19% reduction in body fat and a 16% increase in lean body mass. The T Sculptor also allows you to treat shoulders, arms, abdomen, thighs, buttocks and calves.
“While the session is taking place, the patient only feels a muscle contraction (without exerting force),” explains the doctor.
Whether it is to reduce measurements or increase muscle mass, the protocols are performed in eight sessions, with a minimum interval of 48 hours between them.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
