Are you looking to increase muscle mass and stay lean? Perhaps you’re in your forties and are finding it harder and harder to keep off the fat and stay fit?
Maybe you’re new to the world of fitness and want to learn a few tricks to help you get lean or build muscle faster? Supplements can help complement your diet and workout routine to increase effectiveness.
Did you know that after age 30 we lose between three and five percent of muscle mass each decade? Age-related muscle loss is called sarcopenia and most men will lose about 30 percent of their muscle mass in their lifetime.
Read on to learn how you can use supplements to help combat sarcopenia and preserve your muscle into the later years of life.
How to Gain Muscle Mass
If you want to gain muscle mass there are a few simple things you need to do. Of course, hitting the weights at least three days a week and eating a healthy diet with the proper amounts of protein, carbs, and fat is essential.
And don’t forget cardio, preferably as a finishing routine after weight training. You can incorporate supplements and things such as peptide therapy in your daily or weekly routine and see even better results while you increase muscle mass.
You can use biotech therapy which utilizes biotech peptides to do all sorts of wonderful things for your body. Biotech therapy increases muscle mass by growing new muscle cells.
You’ll also see reduced body fat, more energy and stamina, and increased strength. You’ll experience better workouts and shorter recovery time in between. You’ll sleep better which helps you build muscle and you’ll have less joint pain and soreness.
Biotech peptides can increase skin elasticity and provide you with thicker hair. You’ll have fewer wrinkles and you’ll find your wounds even heal faster. Not to mention it increases your libido.
Creatine should be a staple of your fitness regimen if you’re looking to increase muscle mass. Creatine is a naturally occurring molecule in your body that provides energy for your muscles and their fibers.
Creatine can help you lift more weight and workout for longer periods of time. Some studies have shown that creatine increases the water in your muscle and in turn, causes them to swell.
It can even increase the hormones related to muscular growth. Creatine may also decrease the breakdown of proteins in your body which helps maintain more muscle mass.
BCAAs or Branched Chain Amino Acids are extremely important for you to build muscle mass. BCAAs are Valine, Isoleucine, and Leucine. You can get them from sources of protein like fish, poultry, eggs, red meat, and dairy.
However, most people may not be getting enough of them from their diet alone. So, it’s important to supplement BCAAs into your diet. Amino acids help the muscles break down protein so they can use them for fuel and growth.
Beta-Alanine can reduce muscle fatigue which will help you have more intense workouts. The harder you can push yourself in the gym the stronger you’ll get and the more muscle you’ll create.
According to this study, college athletes who took four grams of Beta-Alanine each day for eight weeks increased lean muscle mass. You just have to make sure you’re working out regularly.
Beta-Hydroxy Beta-Methylbutyrate or HMB is another great supplement for building muscle mass. It slows the process of breaking down proteins inside your muscles. It’s also produced naturally inside your body.
But, if you increase the production of HMB in your body by taking it in supplement forms you can help prevent muscle breakdown.
It should be noted that HMB works best for individuals who are new to a weightlifting program or for those who’ve decided to up the intensity of their workouts.
Glutamine should be taken before a workout. It can help reduce muscle fatigue and boost your growth hormone levels when taken in the right dosage. You take at least five grams and you can increase it to 10 over time.
Glutamine has also been shown to increase the body’s immune system. This amino acid is central to your body’s muscle function. Bodybuilders love it. It increases the level of Leucine in your muscle fibers and helps the muscles grow.
You should take five grams in the morning and five grams both pre- and post-workout. You can also take it right before bed if you want. Glutamine may even help burn fat because it increases your body’s fat-burning mechanism while at rest.
Nitric Oxide or NO has a number of functions in your body. It occurs naturally and dilates your blood vessels which increases blood flow. When this happens your body has more energy and allows you to get a better “pump” in the gym.
When you get a better “pump” you gain more strength and muscle mass. You’ll also experience better growth when your workout is finished and quicker recovery speeds.
NO boosters deliver the amino acid Arginine. Arginine helps you lose body fat, increases muscle strength, and can help grow your muscles as well.
Carnitine is usually thought to be only a fat burner. But, it can also help boost testosterone which generates greater muscle mass.
After a workout, Carnitine can help boost the amount of T receptors in your muscles. Then, testosterone can increase muscle mass and growth. It can also boost IGF-1. IGF-1 plays a huge part in gaining muscle mass.
Carnitine also increases blood flow like NO does.
Gain Muscle Mass Fast
Losing muscle mass is part of life and the aging process. But, you don’t have to just let it slip away. Utilizing the proper fitness routine and diet regimen is extremely important to both keeping and gaining muscle mass.
If you incorporate supplements you can help keep and gain muscle mass, and you can do it fast as well. Check out our blog for more great health insights.