In order to have a good body definition, it is important to develop a good muscle volume. There are some essential habits to be adopted in the process of gaining muscle mass and hypertrophy. Read this post to the end, that I will tell you some of these tips to gain muscle mass and define.

Understand why it is important for you to take care of daily habits, such as food, training and sleep, to have good results.

Index

Tips to gain muscle and define

1- Sleep well

2- Avoid alcoholic beverages

3- Decrease stress

4- Adopt a training routine

5- Eating a high calorie diet

Tips for building muscle and defining

1- Sleep well

Sleeping well is more important than you think for those who want to gain muscle mass. If you want to gain muscle, it’s not enough to just eat well and train. It is very important to rest!

Contrary to what many think, muscles do not grow in training, but in rest. That’s because our body has a biological clock and during sleep hormones are released.

When there is sleep deprivation, changes in the release of these hormones occur.

Cortisol, a stress hormone, is increased when we sleep little. This compromises the process of protein synthesis, promoting catabolism.

GH (growth hormone) and testosterone, which are anabolic hormones, are reduced when we sleep little, which decreases your muscle mass gains.

In addition, it is during sleep that your muscles recover from training. That’s because the body repairs broken muscle fibers during training, causing muscles to grow.

The ideal sleep time varies between people. However, studies have found that sleeping less than 7 hours a night alters our hormone production.

To learn more about sleep, read the post Sleep well to gain muscle.

2- Avoid alcoholic beverages

dicas para ganhar massa muscular: evitar bebidas alcoólicas

You probably already know that drinking alcohol is bad for your health. But in addition it can also harm your muscle mass gain!

This is because the consumption of alcoholic beverages alters our hormonal production and decreases protein synthesis, which is essential for muscle growth.

Research has shown that alcohol negatively influences muscle mass gain when it is consumed in excess. Controlled consumption does not seem to hinder muscle mass synthesis as much.

Therefore, the ideal would be to leave the consumption of alcoholic beverages only for special moments.

To learn more read the post Alcohol hinders muscle hypertrophy.

3- Decrease stress

If you are doing everything right and your goals are not achieved it may be due to stress.

Our body produces a hormone known as the stress hormone, cortisol. It is essential to life, but in some situations its production can increase and hinder muscle mass gain.

This is because cortisol is a catabolic hormone. Its main function is to regulate the amount of glucose in the blood.

Thus, when necessary, it promotes the breakdown of muscle proteins to provide amino acids for the liver to produce glucose.

Some situations such as hunger, sleep deprivation, tiredness and over-training can increase cortisol production.

4- Adopt a training routine

In the process of gaining muscle mass the practice of physical exercises is as important as food.

In the process of gaining muscle mass you should focus on weight training.

It is responsible for creating micro lesions in the muscle tissue, so that when you rest and eat, the muscles rebuild and grow more and more. This process is called muscle hypertrophy.

But for this to happen it is essential that your training is heavy and intense enough. However, training hard and hard is different from taking a lot of weight or spending hours at the gym.

Look for a physical education professional to monitor your training so that you can do it at the appropriate intensity and period, and so that you can have good results.

See also the post, What to do in training to gain muscle mass fast.

5- Eating a high calorie diet

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In the process of gaining muscle mass it is essential that the diet is high calorie, that is, you must consume more calories than your body needs.

A high calorie diet increases the production of anabolic hormones, improves the muscle building process and training performance, in addition to helping with post-workout recovery.

One of the most important nutrients for those who want to gain muscle mass is protein. Its consumption must be increased to stimulate protein synthesis and provide adequate muscle recovery.

The consumption of carbohydrates is also very important for those looking to gain muscle mass as they are the main source of energy for the body.

The consumption of fats is essential for an adequate production of hormones, proper functioning of the intestine and absorption of some vitamins.

In order for you to be able to stay on the diet and eat all the meals you need throughout the day, you need to get organized.

Completing…

Sleep well, reduce alcohol consumption and avoid stress, train weight training, and maintain a high calorie diet, are the tips to gain muscle mass and define.

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