How to To add Significant Muscle Mass in four Weeks [Part 2].

 How to add Significant Muscle Mass In Four Weeks [Part 2]

September 10, 2016 by Nathan Fitness ™


To add significant muscle mass in four weeks takes effort in the gym and discipline in the kitchen. In addition to training your entire body heavily using compound movements such as the squat and barbell row, you must eat protein to build muscle. You must also eat carbohydrates to both recover from and fuel your workouts, and healthy fats to support your hormones and ability to build muscle. Consult a health-care practitioner before beginning any exercise program.

Also Read: How to To add Significant Muscle Mass in four Weeks [Part 1]

÷ Eat to Gain Muscle:

#Step 1

Eat protein from whole foods such as lean cuts of beef, oily fish, turkey, chicken, milk and eggs. You may need up to 2 grams of protein per 1 kilogram, or 2.2 pounds, of body weight per day to gain muscle, according to a 2009 study published in "The Physician and Sportsmedicine." Eat protein with every meal, and break your meals into six small meals over the course of the day.

#Step 2

Eat carbohydrates with every meal. Avoid junk foods such as sodas and snack foods, get your carbohydrates from sweet potatoes, brown rice, fruits and vegetables. Eat one serving of carbohydrates with every meal.

#Step 3

Eat healthy fats. Oily fish provides omega-3 fatty acids, which are essential for hormone production, including testosterone, the hormone most responsible for building muscle. Other healthy sources of fats include olives and olive oil, nuts, seeds and flax.

#Step 4

Consume a shake of whey protein and simple sugars immediately after your workout. Whey protein with dextrose or maltodextrin can help you recover from training. This will also help build strength and muscle, according to a 2007 study published in the "Journal of Strength and Conditioning Research."

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