The body achieves what the mind believes - Anonymous
A personal trainer can help you with building your muscle strength and gaining muscle mass. But first, you must understand your body requirements and more importantly, its dimensions. More often than not, clients confuse burning body fat with gaining muscle mass. The two are not the same thing. Although a gym trainer may give you the same training to achieve both. So, what is muscle mass? It is nothing but the weight of your muscles sans the fat. So, burning body fat may be a by product of building muscle mass. Muscles are the engines that produce energy. Needless to say that muscle mass building is the cornerstone of fitness and strength training, no matter the level of training. If you focus on building muscles during training, you will automatically burn energy and fat. As the muscle mass increases, the rate of burning body fat also goes up leading to an increase in the BMR or Basal Metabolic Rate. The final outcome? Reduced weight. Muscle mass is a combination of water contained in the muscles along with smooth and skeletal muscles. Apart from these, muscles also contain protein which is why your fitness trainer would have recommended lots of protein in your diet.
How to Gain and Balance Muscle Mass?
Qualified trainers and a good exercise regime are the foundations of any fitness training course that stand to give you great health benefits. But the needs of men and women clients are different especially when it comes to gaining muscle mass. This is primarily because men have a higher muscle production compared to women. But this should not discourage women from muscle mass training. In fact, a personal trainer would recommend the same types of exercise routines to both men and women, although the intensity level may differ.
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Components of Muscle Mass Building
Hitting the gym, weight lifting, and getting into a regular health routine are just parts of muscle building exercise. But not all of it. There are other exercise types like cycling that can help you build muscle mass. Eating healthy is another critical component of muscle mass building. Your training should be combined with incorporating nutrition in your daily diet. Here are some things to remember in order get your diet right -
- Find out what is your calorie intake requirement.
- Try to eat just a little more than the prescribed amount.
- Be sure to track the results regularly - see if your BMR is rising, or fat levels are going up.
- Drink lots of water to keep yourself hydrated.
- Avoid alcohol as much as possible.
You can use a body composition monitor to keep a track of your muscle and fat levels. What you put inside your body will ultimately decide whether you gain muscles or you gain fat. In general,
- eat healthy
- avoid junk food.
- consume a mixed diet.
- take ample rest.
- avoid stress as much as you can.
In addition, fill your diet with maximum proteins - the one key ingredient to gaining muscle mass. You can do so by consuming more of
- chicken
- yogurt
- beans
- fish
- nuts
What is Muscle Balance?
Balance is key to any form of workout and fitness training. It is very important to avoid muscle imbalance when growing muscle mass. This may happen when you are focusing too much on one muscle like the chest but neglecting another part like the back muscles. What you will end up with is a disfigured body and lots of muscle knots and tension.
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What is the Difference Between Strength and Muscle Training?
While there are overlapping courses for strength and muscle training and the same instructor may offer the training, the two are not one and the same thing. There are some basic differences between the two including the qualification of trainers.
Training Needs
The basic difference between muscle mass gain and strength training lies in the primary training goal of the clients. For example, if you are training for some sports like wrestling, then it requires you to maintain a fixed body weight and you will have to go for strength training. But if you are body builder, then you need to invest time and energy in building your muscles.
Biochemical Traits
Another point of difference can be understood through muscle hypertrophy which reflects the growth and increase in size of muscle cells. Sarcoplasmic hypertrophy only adds to the volume of muscle cells and does not increase strength. On the other hand, myofibrillar hypertrophy helps to build muscle strength.
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How to Build Muscle Mass with A Fitness Trainer?
Nothing truly great ever came from a comfort zone - Anonymous
A gym trainer or fitness trainer can offer you many hours of training to become your very best version by way of muscle training. So, when you find a personal trainer near me, do check for some basic qualifications so they are able to meet your fitness goals.
What A Fitness Trainer Should Help You With
When it comes to any fitness and health training, there are some non-negotiables. Read the next few lines very carefully to understand how to build muscle mass with a fitness trainer. A gym trainer should mandatorily help you with the following -
- Lifting weights.
- Striking a balance with weight training.
- Follow progressive overload principle to the T.
- Gradually increase your training volume.
- Help you with adding nutrition to your diet.
- Encourage you to eat a caloric surplus.
- Push you to rest adequately.
- Supplement your diet with creatine.
- Train you in barbell movements.
- Help you with a training partner.
How to Gain Muscle Mass at Home?
Apart from fitness training with a gym trainer, you can also supplement your muscle mass gain routine with these useful hacks at home -
- Sleep more and sleep well.
- Supplement your diet with casein.
- Regulate the rests between training sets/workout sessions.
- Focus more on eccentric lifting with your personal trainer.
- Infuse your diet with HMB (beta-hydroxy-beta-methyl butyrate).
- Keep yourself hydrated.
- Add BCAAs (branched chain amino acids) to your fluid intake.
- Practice intermittent fasting.
- Supplement with pump training.
- Don't break the consistency.
- Eat carbs and add healthy fats to your diet.
- Avoid junk food and eat whole foods instead.
- Incorporate deload/cheat weeks into your fitness training routine.
- Do not forget to warm up before jumping into action.
- Avoid overtraining and muscle wear out.
The Most Recommended Foods to Gain Muscle Mass
Any good personal trainer would recommend a mix of nutrition and physical activity to gain lean muscle strength and fitness. So, here is a fitness trainer recommended list of food items that can help you -
- Eggs - rich in protein and healthy fats.
- Salmon - rich in Omega-3 fatty acids and vitamins.
- Chicken breast - rich in protein.
- Tuna - rich in Vitamin B.
- Shrimp - rich in protein and has zero carbs.
- Soybean - rich in phosphorus, iron and Vitamin K.
- Paneer or cottage cheese - rich in protein and amino acids.
- Tilapia Fish - rich in protein and fatty acids.
- Beans - rich in fiber and Vitamin B.
- Quinoa - rick in carbs and proteins.
- Scallops - rich in protein and contains almost zero fat.
- Chickpeas - rich in carbs and proteins.
- Peanuts - rich in fat, carbs, and proteins.
- Tofu - rich in protein and carbs.
- Milk - rich fast and slow digesting proteins.
- Almonds - rich in proteins and Vitamin E.
- Brown Rice - rich in protein and carbs.
You can ask for more details related to each of these food items from your gym trainer. Remember not to disrupt your routine both for your physical exercise regime and diet if you wish to achieve the optimum results.
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