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2 grams of protein per pound of body weight, every day. 2 / Sleeps well. A rest and one sufficient recovery, are often ignored and neglected, when examining how to increase muscle mass. Often, we feel that the action is more important than inaction and so, we tend to see a break suitable as a waste of time. Big mistake! A good rest at night is essential for optimal growth of muscle mass because natural growth hormones are increased from 30 to 45 minutes once we combine sleep, eight hours of rest a day are ideal. Too much sleep is also a no no. Why? Well, when you sleep, you can not eat and when you don’t eat, your body will begin to see your muscles as a rich source of energy and, instead, begin to destroy all your hard work.

3 / Exercises for the entire body are better than exercises for isolated parts. Although many of the magazines focus on exercises for isolated parts (for example, working only your biceps or your quadriceps), they do not constitute the best approach for a slim type who is thinking about how to increase muscle mass. You’ll be much better, starting with the large basic exercises of squatters, press of banking, dead weights, curl biceps, rowing with bar, woodchoppers, etc. Capital One has much to offer in this field. Keep fewer repetitions of heavyweights, trying to overcome always what you did the last time. This will help you to increase muscle mass and to build a more balanced body. Isolated exercises may come later, when you’ve reached a good size and want to take things to the next level. Three good intense workouts per day are much better than five or six half good trips to the gym.

4 / Limiting your cardio work. Cardio is important to stay in shape and lose fat, but if you are focusing on how to increase muscle mass, you should limit it. It is difficult to increase muscle mass and lose fat at the same time. So you will have to first focus on increasing muscle mass and then when you have reached the right size, change your training plan for begin to eliminate fat and lose the extra pounds, which will give you a well defined look. 5 / Drink plenty of water. Staying hydrated is essential to your overall health, but especially to increase muscle mass. Hydrated muscles repair themselves faster and thus growth and increased muscle mass are faster. Also, due to the increase in your intake of protein, your kidneys will need more water to remove toxins naturally occurring when proteins are broken. The key here is to be organised and focus on the increase of muscle mass with a plan of action that you know what to eat, when to eat it, how to train and what will be your training plan in the coming months.