When it comes to how to gain muscle mass, there are statements that, at first, have some logic. However, they only get in the way of achieving the desired goal.
Therefore, in this article, we will discuss the myths about gaining muscle mass. Interested and want to know more? So, read on!
Myth 1: Gaining Muscle Mass Is Only For Those Who Want To Get “pumped”
Many associate gaining muscle mass and even going to the gym to have a muscular and “pumped” body.
Gaining muscle mass is important at all ages. After all, it empowers the muscle to perform everyday activities. That way, he spares the joints, avoids pain, speeds up the metabolism, and even strengthens the bones.
Those who invest in mass gain during their lives guarantee a more active third age, better mobility, and less risk of accidents.
Speaking of seniors, bodybuilding is very suitable for seniors. Naturally, if we don’t exercise, muscle fibers get thinner and thinner. It is the opposite process to hypertrophy.
When the muscles are thin and weak, the movements stress the joints. This is one reason that leads to the onset of pain, mobility, and functional difficulties.
Myth 2: To Gain Muscle Mass, You Have To Overdo It With Protein
It is only possible to rebuild fibers with fuel and raw materials. Protein forms muscle, but the process is incomplete without carbohydrates due to a lack of energy.
Protein consumption alone does not guarantee positive results. Vitamins improve digestion, and antioxidants help with muscle recovery. Some people recommend eating berries in the morning or putting turmeric in rice.
But the truth is that it is only possible to have a good result when all the food is balanced, providing all the nutrients the body needs.
We know that consuming carbohydrates and proteins is essential to gain lean mass, but is any food containing these nutrients enough to generate a satisfactory result?
Carbohydrates are not all created equal. Simple carbohydrates such as sugar, non-wholemeal pasta, or white bread are digested and absorbed quickly by the body. In addition to high blood sugar spikes, they generate a fleeting feeling of satiety.
Myth 3: You Can’t Gain Muscle Mass If A Vegetarian
Proteins are present in foods of animal and plant origin. Vegetable proteins are enough to guarantee good results in gaining lean mass and bringing other benefits to the body.
To ensure the correct consumption of proteins with a vegetarian diet, bet on the food variety, that famous colorful dish.
The correct combination of foods with the intake of legumes such as beans, lentils, soybeans, and chickpeas, whole grains, oilseeds, and seeds such as chestnuts, almonds, pistachios, and sesame guarantee energy and the right amount of protein for the body.
Myth 4: Low Carb Is Better For Gaining Muscle Mass
Carbohydrates are important for generating energy for training. It is necessary to consume carbohydrates to gain lean mass.
For muscle hypertrophy to occur, that is, an increase in muscle volume, you need to be in an anabolic state, with food intake greater than energy expenditure.
A lack of carbohydrates compromises muscle mass gain, as one of the functions of this nutrient is to spare the use of protein as an energy source.
The most important thing is to adjust the food routine, invest in all nutrients, and enhance training results.
Myth 5: Eat Well And Train To Gain Muscle Mass
We talk about the importance of food, but it’s wrong to think that just eating well and training guarantees muscle mass gain.
Drinking the recommended amount of water, resting, and sleeping at least 7 to 8 hours a night are essential to ensure good exercise results.
Myth 6: Training Too Often Increases Muscle Mass Gain
Exaggerating the intensity and frequency of training generates a reaction contrary to what is expected. Excess weight training, rather than favoring muscle mass gain, increases the risk of bodily injury.
An injured body needs to move away from training, which can lead to losing what has already been achieved through exercise.
It is during recovery that hypertrophy and muscle growth take place. To avoid problems, always respect at least 24 hours of rest between training sessions.
Myth 7: Pre-Workout And Post-Workout Are Essential To Gain Mass
What you eat before and after training influences your performance. This is the concept behind controlling these meals.
However, the fact is that there is no point in having good pre- and post-workout control if your diet for the rest of the day is completely unregulated. All meals throughout the day must address the body’s needs.
Myth 8: Lifting More Weight Results In More Muscle Gain
The key to gaining muscle mass is to avoid going for the heaviest weight available at the gym and lifting it intensely. A process of evolution in training determines the weight your body can support.
To achieve hypertrophy, it is important to generate muscle fatigue, but the result is also related to other factors besides the load. Movement execution speed and pause time also influence performance.
There are better ways to achieve results than prolonged workouts. They can even pose risks.
One of the consequences of inadequate training is catabolism or the loss of muscle mass. This harms the hypertrophy goal and also the joints.
Myth 9: You Can Turn Fat Into Muscle
It is impossible to turn fat into muscle. The increase in muscle and fat reduction happens in an almost simultaneous process, but that doesn’t mean that the fat has become a muscle because they are cells with completely different structures.
Generally, a person who goes to the gym routinely and practices exercises frequently tends to take more care of their diet.
These two factors are essential to reduce the percentage of fat and, at the same time, increase muscle mass.
The variance on the scale can be small, as muscle is heavier than fat. However, lean mass occupies a smaller space than fatty tissue. Therefore, reducing waist, hip, arms, and leg measurements proves weight loss.
Also Read: Healthy Nutrition And Weight Loss: Understand The Role Of This
