A body with muscle looks attractive. Everyone wants to achieve that heroic body, but the process is not that simple and takes time. Muscles, besides looking muscular, are crucial for the proper functioning of the body. Skeletal muscles contain connective tissues, nerves, muscle fibers, and blood. The contracting muscle fibers present in skeletal muscles help in the body’s movement and posture. It is also linked to heat production, body temperature maintenance, and joint stability. Men tend to lose muscle mass and strength much faster than women. The higher the muscle mass, the greater the results during strength training sessions. The effects of strength training will be different in men and women due to differences in their body type, composition, size, and hormones.
In This Article
How Long Does It Take To Build Muscle
Working to gain muscle mass can take time and is a slow process. The results don’t come along the first few weeks but may appear after 3-4 weeks of regular training. The desired result comes after 12 weeks. There are two different muscle fiber types:
- Type I: The aerobic muscle of the body, also known as slow twitched muscles. They are mainly involved in small body movements and are fatigue resistant.
- Type II: They are richer in blood supply than other fibers and are built for solid movements. They get quickly tired and are known as fast-twitch muscle fibers.
List of Exercises for Each Muscle
How long it takes to build muscle depends upon how much effort you are ready to add during your workout sessions and dieting. If you listen to Harvard Health Publishing, two days of full-body training can bring measurable changes in muscle strength. Here is a list of exercises for each muscle that you should try.
- Push-ups: Shoulders, triceps, chest, and abs.
- Lateral lunges: Hamstrings, quads, and glutes.
- Planks: the whole body.
- Squats: Hamstrings, abs, quads, calves, and glutes.
- Glute bridges: lower back, abs, and hamstring.
- Reverse lunge: Full body.
- Single leg Romanian deadlift: the whole body.
- Reverse lunge: entire body.
- Bent over row: shoulders and arms.
Best Foods for Muscle Gain
The best food for muscle gain is food rich in protein, carbohydrates, and healthy fats. A diet rich in these nutrients benefits health and gives excellent results. Kathy J. Shattler, the founder of Telehealth Clinic agreed training, healthy eating, and the right fat burning supplements can assist you in burning the stored fat and prevent fat from accumulating in the body. Here is a list of foods that will help build muscle for women and men to try:
- Tuna: Tuna fish is packed with vitamin A, B1, B2, and niacin. The nutrients in tuna provide the body with energy and are helpful for people doing an intense workout. The omega 3 fatty acid helps maintain muscle health.
- Chicken: It is one of the best food for muscle growth as it is rich in protein content and vitamin B, B6, and niacin.
- Yogurt: Yogurt is good food for people trying hard to gain muscle. Dairy products are packed with protein, including fast-digesting protein and slow-digesting protein. If you choose yogurt, go for greek yogurt, as it has more protein than the usual yogurt.
- Cottage Cheese: It is a slow-digesting protein and has casein. There are different types of cheese to choose. The calorie content is different in different cottage varieties. Choose according to the required calorie that your diet allows.
- Soybeans: Soybeans are rich in nutrients like vitamin K, Iron, and phosphorus. Iron helps transport oxygen in the blood and then to the rest of the body. It has nine essential amino acids, healthy unsaturated fats, and proteins that make it a nutritious diet.
- Kale: It is packed with Iron and is one of the best food for building muscle mass. The nutrient content in kale help in muscle fiber synthesis and repairs muscle tear down after an exercise. It is known for improved stamina and assists you in carrying out an intense workout.
- Chia seeds: Chia seeds are fiber-rich and thus suitable for overall health. The omega-3 fatty acids help suppress inflammation, and protein synthesis helps build up muscles. The fiber content helps in fueling the body with the burst of energy.
- Salmon: The nutrient content in salmon helps give your body a burst of energy required during a heavy workout. It is high in protein, omega-3 fatty acids, and vitamin B. It helps in the process of muscle growth and also helps keep the body healthy.
Can You Burn Fat and Gain Muscle at the Same Time?
Yes, it is possible, but it will require effort to achieve both simultaneously. For your body to lose fat, it should be in calorie deficit mode, grabbing fewer calories every day. And to gain muscle, it needs much more calories. So the goals here are conflicting. Here are a few things to take note of while you are ready to burn fat and gain muscle:
- Eat more protein-rich foods.
- Go slow.
- Perform strength training a few times a week.
Muscle mass is not only essential for flaunting a muscular body but also for healthy living. You may spend hours in a workout session, but the result won’t come in handy. The results will vary from person to person, depending on certain factors such as diets and living habits, which was cited on Health Canal. Still, usually, you can see visible results after hard work of 12 weeks.