Two simple rules on how to build muscle mass. “Don't guess how much you eat”

– Building and maintaining muscles is not only a matter of aesthetics – it plays a huge role in longevity, general health and maintaining strong metabolism – says a bodybuilder in an interview with Business Insider.

Regardless of whether you want to stand on the stage or simply improve the form for a longer, healthier life – the action plan is the same.

– With age, maintaining muscle mass becomes even more crucial, and it boils down to two simple things: eating enough protein and regular weightlifting – he said.

Build more muscles, lifting heavier weight

Weightlifting This is a key element of muscle building, and an important factor is the selection of the right load and the number of repetitions, according to the purposes.

Bumssead uses a simple strategy to increase muscle mass, dividing its training into phases with various priorities. First, he builds the foundation of strength, lifting heavy weights. Then it goes to lighter loads, but more repetitions, which helps maximize muscle tone and achieve better results.

– The point is that if I can become stronger in a lower volume phase, I will be able to lift more weights when I return to a higher volume training, which promotes growth – he explains.

The length of the training cycle may vary, usually it lasts from four to twelve weeks.

Regardless of the weight chosen, the number of repetitions and series, the most important for muscle growth is training intensity. This means regular exercise nearly the limit of muscle abilities to stimulate them to grow.

The key is to gradually increase the weight or number of repetitions – this is a concept called progressive overload.

Burning fat, changing the size of the portion, not the entire diet

The diet is crucial For muscle building and burning fat, especially if you want the muscles to be visible.

Bumssead He tries to eat mainly full -fledged products instead of ready -made dishesto support the health of the digestive system and reduce snacking during a restrictive diet.

Usually eats eggs and a cocktail for breakfast. For lunch – rice with a source of protein, e.g. ground turkey. It often has two dinners, similar to lunch – potatoes, vegetables and fish.

Depending on the silhouette goals, Bumstsyad changes the size of the portion – but the type of food remains the same.

In the “mass” phase – that is, when he actively increases the size and muscle mass – he was able to eat up to 6,000 calories a day. In the “reduction” phase – to reduce fat – it went down to 1300 calories a day.

He uses supplements, including one or two protein cocktails a day, to easier to provide the right amount of protein – an necessary ingredient supporting muscle growth and regeneration, and maintaining strong metabolism.

His most important dietary council: Don't guess how much you eat. Tracking consumption is a key strategy to make sure that you eat the right amount of calories for fat burning or building muscles.

– Many people think that they eat healthy or low -calorie, but they are surprised when they see no effects. The truth is that if you don't follow what you eat, it's hard to know what you're really doing – explains Bumssead.

If Bumssead learned something from professional bodybuilding, then how It is important to find a healthy dietwhich fits your routine. Thanks to this, tracking macronutrients becomes an exciting step towards achieving goals, not an unpleasant duty.

– This approach – to consciously choose what you put into your body – it can benefit to everyone, not only players – he says.

The above text is a translation with American Business Insider edition