How to gain muscle mass: basic rules

Of course, the most important thing when gaining muscle mass is the right training, but in this article we will talk about other important factors in this difficult matter.

When we exercise, we destroy our muscle fibers. And the process of muscle growth itself occurs when we rest. Also, in order to influence the correct and rapid construction of muscles, you need to eat right. Therefore, let's start with the elementary: which products are recommended to be abandoned, and which ones, on the contrary, to be included in your diet.

TOP 13 foods to forget about when gaining muscle mass

1. Confectionery
   2. Smoked meats;
   3. Sweet fruits (grapes, pears, persimmons, bananas);
   4. Fatty meat, bacon, sausages;
   5. Instant food ( mivina and the like);
   6. Soy products;
   7. Carbonated drinks; 
   8. White bread;
   9. Potatoes;
   10. Fatty milk;
   11. Mayonnaise;
   12. Salt and sugar;
   13. Alcohol, especially beer; 

TOP 13 foods you need to gain muscle mass

1. Fish (especially tuna, salmon, trout, halibut, herring) and shrimp;
2. Fresh raw fruits (melon, apricot, lemon, mango, orange, papaya, peaches, apples, pineapple);
3. Fresh vegetables (celery, tomatoes, Brussels sprouts, broccoli, peppers, zucchini, eggplant);
4. Fresh herbs (cilantro, spinach, onion, parsley);
5. Fresh berries (blackcurrant, cranberry, raspberry, wild strawberry, blueberry, cherry, watermelon);
6. Dried fruits (raisins, prunes, dried apricots, figs, dates);
7. Nuts (walnut, pine nuts, hazelnuts, cashews, pistachios);
8. Pearl barley, buckwheat, millet, rice;
9. 9.Natural meat (without the use of growth hormones);
10. Spices (red pepper, curry, cardamom, turmeric);
11. Honey;
12. Vegetable oils (olive, sesame, walnut);
13. Ginger.

These foods increase your testosterone levels, which gives you more energy to train and build muscle faster. Also, testosterone is very important for men, this hormone makes men feel sexual desire.

Rest as an integral part of gaining muscle mass

Quite often we see newbies in the gym every day who don't know it's not worth training every day. Giving your muscles a rest is an essential rule when gaining muscle mass. Experienced athletes work out every other day, and thus, they allow their muscles to fully recover. This recovery usually takes at least 48 hours. It is known that muscles grow during rest. Therefore, you must understand that if you pump iron every day, then you will not see a noticeable increase in muscles, because the body is constantly experiencing fatigue, and this is stress for it. Also, it is important to sleep 8-9 hours a day. Maybe 6 hours of sleep is enough for you, but such an important growth hormone in the human body is released exactly when you sleep. Pretty simple rules, right?

So, if you are serious about starting the process of gaining muscle mass, you should carefully review your diet, taking into account the recommendations given in this article. It may be a little sad at the prospect of giving up some of your favorite foods, but the fact that you don't have to sweat in the gym every day should please you.