Best Ways To Build Muscle

Building muscle is nowadays tried by almost everyone, as doing so will help in burning the calories to a large extent. If you are one of the many who are trying to build muscle, then here are some suggested ways to make muscle-building easy.

Ways to Build Muscle

Ways to Build Muscle

Eat well:

Before you go for any workout, it is better to start off with a well-planned diet. It should have the right nutritional balance and sufficient amounts of protein. This not only helps in building the muscle but also in increasing metabolism.

Get enough protein:

There should be at least 1 to 2 grams of protein consumed each day, which helps build muscle more rapidly. You can also increase the amount of protein that you body can breakdown and use to build muscle (normally only 10-20%) using a supplement like this one.

Increase caloric intake:

The ideal daily calorie intake for active 19- to 30-year-old men should be about 2600-2800. For women in the same category, this figure should be 2,000-2,200. Older people require a little less. If you are trying to gain weight, add 500 to the figure to gain a pound per week.

Do warm-ups:

It is good to do warm-ups 10 to 15 minutes before lifting heavy weights. Afterwards, do a few jumps for several minutes before working out. This not only helps prevent muscle strain but will also help build muscles.

Eat regularly:

Rather than eating 3 large meals every day, it is better to eat 6 smaller meals at regular intervals. Meals which are rich in proteins and carbohydrates should be consumed an hour before doing the workout. Afterwards, you can even have a protein shake.

Work harder but shorter:

The workouts you need to undertake in order to build muscle should be more difficult but done for shorter periods. Performing workouts for long periods will not result in muscle building; rather, you will only feel very tired.

Get rest:

Have regular workouts from day 1 to day 4, targeting various parts of your body. However, from day 5 to day 7, you should have complete rest. Why is rest important? This is because when you are lifting weights for muscle-building, you will undergo muscle tearing which is bound to happen; however, this is tearing in a healthy way. When you eat, nutrients from what you consume help repair these damaged tissues. However, your body and the protein cannot repair those tissues unless you’ve been able to rest for an extended period.

Lower the stress levels:

Try to eliminate your day-to -day stress, whether it is coming from your job or your home. This is because stress will increase the levels of the hormone cortisol, which in turn increases the fat content in the body.

Do standing exercises:

In order to build muscle, it would be best to undergo more exercises that are done standing rather than sitting or lying.

Change the rep ranges:

The rep ranges should be changed after every 3 to 4 weeks in order to build muscle.

Get sunlight:

Get at least 20 minutes of sunlight exposure on your body to activate vitamin D, which is very important in muscle-building.

Go to bed earlier:

Go to bed earlier every night and set a regular bedtime.

If these practices are observed to the letter, chances are you’ll build the muscles you have been yearning for in a very short time.

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