4 secrets to gaining lean mass and defining muscles

There are those who do physical activity, frequent the gym, but forget that other variables influence the process of muscle hypertrophy, with lean mass gain.

“We need to understand what generates hypertrophy. Basically, it is important to pay attention to three factors: having a good diet, eating the right amount of protein, sleeping at least 8 hours a day and stimulating the muscle groups well”, explains the nutritionist. Dr. Marcella Garcezdirector and professor at the Associação Brasileira de Nutrilogia, who also mentions that supplements can be useful in this process.

According to the doctor, protein consumption is essential for those seeking hypertrophy, as they provide fuel for the body to regenerate the damage that training causes to muscle fibers. For this reason, in addition to training, you need to have a good diet.

“Sleep will be very important for an ideal hormonal balance”, adds the specialist.

Below, you can find some tips to gain lean mass and define your muscles:

1

Consume proteins

Those who exercise with the aim of gaining lean mass have probably already heard about the importance of including protein-rich foods in their diet.

The nutritionist clarifies that this is necessary because “amino acids promote tissue growth and repair, including muscle mass”.

Furthermore, these nutrients play an important role in cell metabolism and muscle contraction.

“Studies show that for a gain focused on hypertrophy we should ingest 1.5g to 2g of protein per Kg of body weight. This means that if you weigh 80kg, you should eat between 120g and 160g of protein during the hypertrophy process. To give an example, a chicken fillet has an average of 30g of protein. Perhaps, you need to supplement, but always consult an expert. And don’t forget to include vegetable proteins in this account”, says the specialist.

Rich in iron and nitrates, spinach is a great food for people who want to gain lean mass, as it is a source of protein, vitamins and minerals. “This vegetable contains good amounts of vitamin K, vitamin C, vitamin E, iron, fiber, calcium and B group vitamins”, he declares.

Another option is the pea, since, in addition to providing a lot of fiber, it is also rich in vegetable proteins.

“Peas are perfect for those who want to gain muscle mass, as they have amounts of essential amino acids comparable to proteins of animal origin”, he says.

However, be careful with excesses: too much protein can harm the kidneys and favor the catabolic effect (decrease in muscle mass).

One tip is to calculate daily consumption or use calorie and macronutrient counting apps.

two

train

Do you want to define your muscles and gain muscle mass? So, in gyms, prioritize exercises that can be performed with maximum weight (always taking care to move correctly). Try to do the series until failure, something between 8 and 12 movements.

If you train with your body weight, you can also rely on some strategies. “In the case of push-ups and squats, the stimulus can be varied, using ‘time’ and isometry techniques, keeping the muscle activated for longer”, he says.

Try holding this position for 20, 30, 45 seconds or 1 minute to make the movement even more efficient.

“After the end of the exercise, there is also a need to ingest carbohydrates to replace muscle and liver glycogen”, recommends the doctor.

Because they have vitamins and minerals, vegetables are also important for recovering the body after exercise.

3

Sleep well

Have you ever heard that “muscle grows when you rest”? According to the doctor, this statement really makes sense and, therefore, sleeping 8 hours a day is essential.

“In addition to helping to maintain lean mass and regenerate muscle fibers, our body needs this restorative rest to improve the immune response”, he emphasizes.

4

Use supplementation

First of all, it is worth noting that supplementation does not replace food, serving only to complement the diet. Its main functions are: improve training performance, increase muscle mass, decrease fat percentage and decrease fatigue.

“These are preparations indicated to complement and adjust the diet to a nutrition that may be lacking in some nutrient”, says the doctor.

Supplements serve three important fronts for hypertrophy:

contribute to muscle building by providing nutrients; help improve performance during exercise, offering better conditions, such as more energy and instigation to move; they support the whole process, favoring weight loss, contributing to sleep, reducing stress and helping immunity.

“In normal training, supplements allow the individual to perform more elaborate training, with faster and more visible results”, points out Dr. Marcella.

There are a number of supplement options available, such as those that are animal-based, vegan, and those with important associations.

If you want to gain even more muscle in areas that insist on not growing, T Sculptor technology, a procedure that favors stiffening, strengthening and muscle hypertrophy, can help you.

It uses HIFEM (High-Intensity Focused Electromagnetic) technology, allowing the individual to do a stronger and heavier workout than he could in the gym.

“The non-invasive technology, when in contact with the skin, generates a high-intensity focused electromagnetic field capable of stimulating the muscle through continuous and intense contractions. Up to 36,000 contractions are performed in each 30-minute session, thus providing muscle hypertrophy with a consequent increase in muscle volume, fat reduction due to increased caloric expenditure and, depending on the protocol performed, even an increase in muscle strength”, he clarifies. the dermatologist doctor Abdo Salomão Jr.member of the Brazilian Society of Dermatology.

Studies indicate that the procedure helps to obtain 19% fat reduction and 16% increase in lean mass. The T Sculptor also allows you to treat shoulders, arms, abdomen, thighs, buttocks and calves.

“While the session takes place, the patient only feels a muscle contraction (without exerting force)”, explains the doctor.

Whether to reduce measurements or gain muscle, the protocols are performed in eight sessions, with a minimum interval of 48 hours between them.