Gaining body mass naturally requires you to consume more calories than you burn and build mass through weight training. Accelerate this straightforward process by minimizing calories lost while working out, eating foods that fuel muscle growth and getting enough rest for your body to adequately recover. Patience is the key to developing muscle mass naturally. Give your body time to show results from your training program. If you expect to see an increase in mass within weeks, you will become frustrated.
Step 1
Add protein-rich foods to your diet. Protein is important for muscle growth. The National Strength and Conditioning Association recommends consuming between .65 and .8g of protein per pound of body weight. Adding protein through food sources such as beans, fish and poultry and supplements such as protein shakes minimizes health problems from consuming high levels of saturated fats, according to the Harvard School of Public Health.
Step 2
Include healthy fats. Omega-3 fatty acids are a way to increase calorie consumption. Additionally, omega-3 fatty acids, which are found in walnuts, flax oil and fatty cold-water fish, reduce the risk of coronary artery disease and lower blood pressure, according to the Mayo Clinic.
Step 3
Lift heavy weights. Perform exercises that work multiple body parts before single body part exercises. Complete two to three sets of each exercise and between five and 12 repetitions in each set for maximum muscle growth, according to the National Strength and Conditioning Association. Rest for one to two minutes between sets and one to three minutes between each exercise. The weights should be heavy enough that you have trouble completing the last several reps of the exercise.
Tips and Warnings
- Meal planning can boost mass gain. Consuming proteins and carbohydrates after your workout will increase your body's ability to synthesize protein and reduces the breakdown of protein in the body, according to the National Strength and Conditioning Association.
Things You'll Need
- Access to weights
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