Many people tend to believe that dropping body fat is going to reveal a chiseled, toned figure and get you that six pack you've always wanted. But in reality, you can reveal only what you've already got, which means you won't look shredded or ripped until you've built up some muscle.

Muscle is precious tissue that we should maintain for our entire lives. Men, women, old and young, should all look to keep a solid muscle foundation. It is the root of our strength.so muscle gain is essential for strength.

some tips:

Drinking enough water
Setting realistic goals
Lifting heavy weights
To getting enough sleep and so on ......

Eat more:

If you wanna gain more muscle then you need to increase your calorie intake. which means eating more.

. Your diet should be made up of more nutritious and unprocessed foods that are rich in carbs, protein, healthy unsaturated fats and important nutrients is needed for muscle growth, energy production and good health.

"Steer away from processed"

Your body needs to have nutrients all the time, especially so if you're trying to gain muscle weight. To eat 3 times a day is not enough, it takes too long before you start feeding your muscles.

It's best way to eat a serious breakfast, then have a snack after two hours, then eat a protein rich lunch, then another snack, a workout an hour or so after that snack, 250 ml shake after a workout and then another big healthy meal in the evening.

If you want, you can drink another shake right before going to bed so your muscles don't starve while you sleep.

Do you eat bigger portions after long intervals or smaller portions within short duration of time?

Increase your protein intake:

Protein is essential for providing your body with amino acids,which are vital for building and repairing muscles.

Having protein with each meal and with snacks will help increase amino acid levels to optimize muscle growth.

Choose healthy, lean protein choices such as lean meat, chicken, eggs, fish, legumes and low-fat dairy foods.

Healthy protein-rich snacks include nuts and seeds, quinoa, yogurt, muesli and protein bars and balls, and hummus with wholegrain crackers.

There are lots of different protein powders on the market as well. If you find whey-based protein powders difficult to digest, and you suffer from bloating and gas when you have them, go for a brown-rice-based protein powder instead.

It is still a fantastic protein source without the tummy upset

Don’t Let Stress Weigh You Down:

Stress not only has the ability to lower your confidence level, it also has the ability to kill muscle gains dead.

This means that all the hard work you’ve invested in the weight room can be gone within a matter of a few stressful days.

How does stress kill muscle gain?

"It starts with cortisol – a type of hormone. This hormone is released during times of stress and can stop the process of muscle gain dead in its tracks.
In some cases, you might be able to argue that stress, in fact, is the number one killer of muscle development.
Arguments at home, client demands at work, skipped meals, school, and daily chaos can all contribute to stress and hormone release."

Sleep 7-9 Hours Per Night:

Your body needs rest, especially if you want to build muscle and stay lean.

A study showed even a 14-day span of 5.5 hours of sleep versus 8.5 hours of sleep decreased the amount of fat loss by 55 percent and increased the loss of fat-free or muscle mass by 60 percent.

And this all happened in just two weeks!

A lack of sleep favor the loss of muscle mass, decreases your recoverablity, and increases fat mass. Make sure you get 7-9 hours of sleep if you're serious about building muscle.

"This is the lowest hanging fruit and easiest way for most lifters to get bigger, stronger, leaner, and healthier".

Cat, Kitten, Cute, Sleeping, Asleep

Make Every Workout Count:

Do exercises that work more than one muscle group.

Strength training is imperative to building muscle tissue, but varying it can help build all muscle groups.

Kettle bells, weights and body weight exercises should all be part of your workout program with a variety of workouts.

You also need to give your muscles a chance to rest, so training each muscle group "Three times a week is enough".

You can alternate between groups to get in more gym time.

Many of the routines in the bodybuilding world advocate training 6 or 7 days a week.

If you are training properly.

The muscles need time to recover and grow and over training them does not aid them.

"Believe it or not if you train 4-5 days a week you will have far better quality sessions and gain more muscle compared to 6-7 days a week".

Lift heavy weights:

Lifting heavy weights stimulates damage in your muscle fibers, forcing your body to respond to muscle growth.

This means that as you get stronger you will regularly have to lift increasingly heavier weights, so your body builds more muscle to handle the load.

So lift heavy weight then gradually increase to achieve your goal.

Change your training program every 3-6 weeks:

After a few weeks doing the same exercises with the same reps and sets, our bodies will have adapted to the challenge.

If you don't change things up every 3-6 weeks, your progress will plateau, and you'll probably lose motivation too.

We need to continually surprise our bodies and our minds with new challenges because this is the best way to lose fat but keep muscle.

A new program every month keeps things fresh and exciting as well. So you’re more likely to feel motivated to continue training for the long term for muscle gain.

Pin by Gerald Moorman on MEN in 2020 | Ripped abs, Best ab workout ...

Drink Enough Water:

Your muscles need good hydration to perform optimally.

The best thing you can do is leave the bottle of bourbon on the shelf and carry a bottle of water around with you all day.

You don’t have to get fanatical and slurp down 2 gallons of water a day.

Just make sure to drink it before, during, and after your workouts.And sip it throughout the day.

Staying hydrated will keep your muscles plump and in good working condition.

It will also keep your joints lubricated so that you can lift with more proficiency.

River, Water, Woman, Girl, Drink, Nature

Have a post-workout feed:

When you get finished with a tough workout, your muscles are like sponges.

They want nutrients and they want them fast.

Here’s where a good quality shake comes into play. Or, more specifically, a smoothie.

You want to have a good blend of carbs and protein.

The carbs will replenish the used-up glycogen from your workout and the protein will kick start the muscle building process.

   If you train regularly it's important to keep energy levels high to fuel your body for better performance i sometimes eat up to six smaller meals a day to make sure i have enough energy to perform each session at top level hydration is vital to drinking water is so important.

                                                          BY CRISTIANO RONALDO [CR7]

Cristiano Ronaldo's Football Diet & Workout Plan | Man of Many

Have you ever tried building muscles naturally?

Were you successful?

Let us know in the comments below!

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