¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados

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Ganar masa muscular puede ser una tarea difícil y requiere mucho esfuerzo, pero si nos dedicamos a ello, podemos lograr nuestros objetivos. En este artículo, descubrirás cómo ganar masa muscular y las claves que te harán mejorar tu forma de una manera sencilla. Si sigue nuestros consejos, podrá practicar ejercicios de forma progresiva y obtener resultados más rápidos.

1. Consume más proteína

Lo primero de lo que hablaremos es de qué están hechos los músculos. Si queremos que crezcan, debemos ofrecerles el sustrato adecuado para desarrollar. Aproximadamente tres cuartos del peso de un músculo consiste en agua . El peso seco, sin agua, está formado virtualmente por proteínas .

Por esta razón, para ganar masa muscular es importante que, además de nos mantengamos bien hidratados, pongamos una cantidad continua y suficiente de proteína en el cuerpo a través de la dieta. Podemos obtenerlos ya sea en alimentos de origen vegetal, como legumbres, frutos secos, derivados de la soja, entre otros, o a través de la carne y el pescado.

2. Cuando piensas en cómo ganar masa muscular, ¿sólo piensas en las proteínas?

La proteína no hace milagros. Demos un ejemplo lógico. Si usted consume más energía de la que su cuerpo necesita, se almacena para utilizarla en otro momento. Eso es lo que te hace engordar. Las proteínas y el aumento de la masa muscular desafortunadamente tienen una relación inversa. Si usted consume más proteína de la que su cuerpo es capaz de absorber, no formará más músculos, sino que será eliminada por la orina.

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Nuestro cuerpo renueva gradualmente las proteínas que forman los músculos. Sin embargo, para apoyar el ejercicio continuo y el desgaste, el músculo crece. Por lo tanto, la base de la ganancia muscular es la alianza entre el ejercicio y la ingesta de proteínas.

3. Regularidad

Por esta razón, es importante que no nos rindamos. Cualquier cambio en nuestro cuerpo requiere un tiempo de adaptación por parte del organismo. Nuestro cuerpo no es tonto y se protege contra cualquier cambio en el medio ambiente, pero con el tiempo se puede adaptar.

Esto no significa que sólo porque usted haya hecho ejercicio un día, usted ganará masa muscular. Pero la necesidad constante de lidiar con este ejercicio, hace que nuestro cuerpo se dé cuenta de que no es algo puntual, sino que es la nueva situación y que debe adaptarse para sobrevivir.

Si sólo ejercitamos una parte de nosotros mismos, esa región se hipertrofia. Esto demuestra que la relación entre la ganancia de masa muscular y el ejercicio es completamente necesaria. Así que no se deje engañar por suplementos que prometen muchos beneficios con un esfuerzo mínimo.

4. Cuidado con la grasa

Las fuentes de alimentos que contienen más proteínas y de mejor calidad son la carne y el pescado. Lamentablemente, algunos de estos productos contienen una cantidad excesiva de grasa . Por lo tanto, no se recomienda consumir en exceso.

Es importante elegir productos con una alta cantidad de proteínas, pero con una cantidad mínima de grasa. Por esta razón, productos como el tocino, debido a la alta proporción de grasa en relación con el contenido de proteínas, no son recomendables si queremos alcanzar nuestro objetivo de definición muscular.

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5. Tome los suplementos apropiados sólo si los necesita

Muchas personas piensan que no hay manera de ganar masa muscular sin suplementos. Pero el hecho de que consuma suplementos no significa que ganaremos más masa.

No importa cuánto consumamos los diferentes tipos, esto no significa que desarrollaremos más músculos. Es importante saber qué suplementos tienen realmente pruebas científicas de su funcionalidad y cuándo están contraindicados.

Si nos damos cuenta de que nuestra dieta o nuestros gustos al consumir alimentos no incluyen el consumo de proteínas necesarias para cumplir con los requisitos de nuestro cuerpo en el proceso de construcción de masa muscular, está bien tomar suplementos. Es en este caso que puede ser necesario consumir proteínas de una fuente distinta a los alimentos naturales.

En la actualidad, el mercado cuenta con una gran variedad de productos para deportistas cuya base son las proteínas. Pero debemos tener en cuenta que las proteínas producen mucha saciedad. Por lo tanto, su consumo incontrolado puede limitar el consumo de otros alimentos, que también son necesarios, como las frutas y verduras que nos aportan muchos nutrientes.

6. Pida ayuda a los profesionales para hacer los ejercicios correctamente

A veces, cuando queremos alcanzar una nueva meta, queremos empezar con mucha intensidad, buscando resultados rápidos. El problema de empezar demasiado intensamente con un ejercicio es que puede causar lesiones. Hacer mucho ejercicio, poner en riesgo nuestra integridad física y llevar una vida más sedentaria que antes hasta que nos recuperemos sólo retrasará nuestros objetivos.

7. Motivación, constancia y paciencia

Aunque pueda parecer muy complicado lograr nuestros objetivos, lo más importante es mantener la motivación. Esto es lo que nos lleva a hacer ejercicio o a elegir una opción de estilo de vida saludable. Si estás perdiendo la motivación, no te rindas! Ahora ya sabes cómo ganar masa muscular y con el tiempo llegarás allí.

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