Weight gain and weight loss keep happening throughout one’s life. But, when you gain weight with intention and when you lose weight with attention, both processes become helpful. As you gain weight in terms of muscle volume and mass as well as bone density, your fat management happens too, which means your body-fat ratio gradually goes down. This orchestration is possible with a simple scientific understanding of input-output.

  • Your nutritional input has to be super vital and not super volumes.

  • Your output has to be in terms of sensible optimal movement therapy with body weight or progressive resistance training with weights under intelligent and qualified supervision.

So how can you build a protocol to build muscle mass and maintain it?

  • I cannot emphasise the need for adequate rest and relaxation. Take regular massages to reduce muscle tension. Improve blood circulation, increase joint mobility, and flexibility.

  • If someone is looking out for bodybuilding or competitive sport, then sensible supplementation under appropriate qualified supervision is needed. The end result is that your muscle density, muscle mass, muscle volume, and strength go up gradually, and your body-fat ratio proportionately goes down.

  • Use these yoga asanas as a complementary routine: Plank pose (phalakasana), bow pose (dhanurasana), triangle pose (trikonasana), bridge pose (setu bandha sarvangasana), downward facing dog pose (Adho mukha svanasana), chair pose, warrior pose (virabhadrasana) and boat pose.

  • Intelligent optimal movement therapy can be used to achieve the same results without using weights. Every human loses 5.1 percent of their muscle mass yearly. Weight training can help maintain and increase muscle mass, as well as strengthen ligaments and joints. You can perform isolating exercises like leg extensions and compound exercises like squats on some days, and chest presses or cardio routines on others. The best way to stimulate all small and large muscle groups is to perform gradual circuit training. Low-intensity weight training that uses heavier weights but more repetitions also works.

  • Swimming, cycling, and jogging would be good routines too. Bringing in more variety obviously brings recreational value. Recreational value is always very good for the early starters so that they don’t get bored or drop out and can achieve their goal. Include a dancing routine that could uplift your moods, address the circulation of blood, improve lung capacity and oxygenation, improve heart conditioning, and make them energetic.

  • Your body can use fat reserves as fuel and potentially as a source of muscle growth if you can maintain a lifting regimen and eat in a caloric deficit. Protein-rich diets should be prioritized if you want to simultaneously build muscle and lose body fat.  Foods high in good quality protein, complex whole grain foods, and low in saturated fat are the greatest for building muscle. Of course, one must include good fats.

For best results, one must have balanced nutrition on a daily basis and an effective workout regimen.

These are some foods that help gain lean muscle: A2 cow milk and milk products like dahi and paneer, soya beans, tofu, banana, sweet potato, asparagus, rolled oats, nuts like almonds, peanuts, and cashews,  seeds like flax seeds, sunflower seeds, sesame seeds, chia seeds, quinoa, beans, and legumes, chickpeas, brown rice, plant-based protein powders like pea protein or sattu made from roasted gram flour or Bengal gram flour.

Our goals and objectives should be extremely clear about what we want out of our body, mind, physical performance, and objectives of our performance. This clarity puts you on a programme with the right assistance of the right professional. Remember, that as much knowledge-based supervision is important, wisdom-based inputs are very important too.

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