How to Gain Muscle Mass in 4 Easy Steps

How to Gain Muscle Mass: Eat a surplus of calories while lifting heavy weights and doing strength-based exercises. That is the simple answer. The hard answer is that it takes a lot of work, time and dedication. The Asken Diet app can help you hit your muscle mass gains. It is free to download on iOS, Android and FitbitOS app stores.

How to gain weight

The human body requires a surplus of calories in order to grow muscle. This is why eating a healthy diet is important. When combined with strength-based exercises, this will help you to gain muscle mass.

In the Asken Diet app, there are a variety of graphs to help you see your calorie intake and calories burned (from exercise). But for those looking to better understand their body, our app has a "Net Calorie Balance" graph. This graph fluctuates throughout the day as you eat (calorie intake) and/or exercise (calorie output) to show how balanced your calories in/out are. The net balance goal is the target number representing the difference in the amount of calories taken in versus those that are burned. It’s calculated based on a user’s weight goals. Consistently maintaining this net balance goal each day will allow a user to achieve their weight goals. For example, if you want to gain weight, our licensed dietitians will give you a number for your net calorie balance to monitor. If you eat too much in a day, but also exercise a lot in that same day, your net calorie balance might be ok because you have taken in more calories than you burned (thus gaining weight). If you are trying to lose weight, you’d want the opposite.

How to build muscle

Eating proteins (and logging it in Asken Diet), will help with muscle growth as you will be able to track what goes into your body. Our team of dietitians will give you advice after logging meals to help guide you as you build your muscles and increase your body weight in a sustainable, healthy way.

How to gain muscle at home

If you use Fitbit or Strava (or any other app that sends data to the Apple Health app or Android's Google Fit app), you can import that exercise data into the Asken Diet app. So while 2020 was a crazy year and the world has changed a lot since then, hopefully you are finding ways to work out at home and keep your workout routine going.

Muscle building foods

The phrase "garbage in, garbage out" can be applied to a lot of things in life. And your body weight and your workout routine also follow this rule. Eating healthy and keeping track of your macros are a big part of muscle growth. The Asken Diet app has PFC (Protein, Fat, Carbohydrates) data that you can see after you log your meals so you can see how many grams of proteins and other muscle building nutrients you are taking into your body.

LINKS THAT CAN HELP:

Asken Diet: https://www.askendiet.com/get
Men’s Health: https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/
HealthLine: https://www.healthline.com/health/how-long-does-it-take-to-build-muscle
Medical News Today: https://www.medicalnewstoday.com/articles/protein-at-breakfast-builds-muscle-more-than-protein-at-dinner