Muscle Mass, What Is It And How To Gain It? | TANITA Europe The store will not work correctly in the case when cookies are disabled. JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser. Wishlist My Account en NL FR DE My Cart Japanese Technology World's first in new health insights Available to all Home Muscle Mass What is muscle mass   How to gain muscle mass There is a difference between gaining muscle mass for men and women. Men have a higher muscle production than women; often this is used as an excuse when it comes to growing muscle mass. This does not mean that women cannot gain muscle mass. In fact, women can experience big gains in power and muscle mass as well and they should train their muscles the same way as men do. Building muscle happens in the gym, but also in the kitchen Building muscle mass is not only about going to the gym and lifting, you can also build cycling by other types of workouts, such as cycling. Read more about it in blog about which muscles are used in cycling. There is also another an important rule to remember: eating for muscles is just as important as lifting. Combine training with eating well. But how do you make sure you eat enough to build muscle? First, you need to know how many calories you need in rest mode. You do that by calculating your Basal Metabolic Rate. Then you make sure to eat more than this. Keep track of the results. If you are training, but your fat levels are going up, lower your caloric intake. If you stay slim, but do not make any progress in the gym (and thus not gaining muscle mass) make sure you eat more. The most accurate way to measure muscle and body fat levels is using a body composition monitor. What you eat is also important when trying to gain muscle mass. Keep track of the ingredients you are consuming: not only the amount of calories, but also the nutrients in them. In general: eat healthy, varied, eat often and avoid junk food. To build muscles, your body needs protein. Therefore it is important to include lots of proteins in your new diet. Think about products like chicken, turkey, yogurt, beans, nuts and different kinds of fish. However, don't forget you also need carbohydrates and healthy fats. Keep your diet varied and eat enough vegetables in addition to the protein-rich food in order to gain muscle. Other important factors to gain muscles are: Drink more water; Do not only lift, take your rest as well; Make sure you sleep enough every night; Avoid alcohol as much as possible; Try to avoid stress, this can have a negative impact on your fitness journey. Not all muscles are the same and when you are developing muscle tissue you want to make sure it is lean muscle. Read more about it in the blog about how to gain lean muscle. Not everyone can train muscles in the same pace. It depends on several factors, for example how (fast) your body reacts. But it's also in our genetics, it depends on age, experience and the 'muscle memory'. Muscle memory? When your body has experience in building muscle mass, it can build it much easier and faster. MC-580 P For on-site consultations. More... €3,388.00 €2,800.00 Out of stock MC-580 S For on-site consultations. 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