The Most Effective Ways to Build More Muscle
Muscle-building is an understandable goal, since muscle tissue does so much for our health and appearance.
Muscle is firmer and better-looking than flab, it makes us stronger, and it helps you lose more calories even when resting.
But there are right ways and wrong ways to build muscle mass. If you'd like to get buff, follow these tips from experienced weight-lifters who have already achieved that goal.
Tip #1: Be Realistic
Muscles come more easily for some than for others. The biggest mistake you can make is to compare yourself to a professional bodybuilder. It took lots of time and patience for them to develop so much muscle.
Don't get discouraged with your results. Remember, you want to be your personal best. These tips will help you do that.
Tip #2: Eat the Right Foods
You have to give your body the right fuel if you want it to produce lean muscle mass. That means nourishing it with plenty of protein and complex carbs, without wasting calories on junk food. This is an open nutrition secret for building great abs and muscles.
Eat whole foods as often as possible. Whole grains, fruits and vegetables, lean protein, and low-fat dairy products are excellent muscle-builders. Also, eat whole eggs instead of just the whites.
Tip #3: Eat at the Right Times
It's not enough to just eat the right foods. Building muscle is hard work, so your body will require a constant stream of fuel to get the job done.
Eat small, nourishing meals every 2 to 3 hours throughout the day. Grab a high protein snack just before your workout, and eat some carbs after you're done. This will provide energy for your workout and help your muscles recover afterward.
Tip #4: Train for Total Body Strength
When you train, don't focus on one muscle group while you neglect others. It's tempting to do exercises involving our stronger muscle groups, but the weaker ones are the ones that benefit the most from training.
Find or develop a routine that strengthens your upper body, arms, back, abs, core, glutes, and legs. Combine weight-lifting with calisthenics for an ultimate strengthening workout. Remember: the more muscle you have, the stronger you will be.
Tip # 5: Rest and Recover
When we train, we create tiny tears in our muscle tissue. Our muscles heal themselves when we rest, knitting themselves into something stronger than before. That's why adequate rest is essential for muscle building.
Don't train every day, especially at first. Do an upper body workout, and then take a day off, doing only stretches and cardio. Then do your lower body workout, and take another day off. Give yourself at least one day a week to do nothing but rest and recover.
Try to get 8 to 10 hours of sleep on the nights when you've worked out. Between the sleep and the nutrition, your body will have everything it needs to rebuild itself into a stronger, more muscular physique.
Tip #6: Protein, Protein, Protein
Protein is a vital part of a muscle-building diet. A good rule is to consume 1 gram of protein for every pound of body weight. Therefore, a 200 pound man would need 200 grams of protein daily to build muscle.
Your protein needs can be met with lean cuts of meat, canned tuna, eggs, and dairy products. If you need more calories, skip the fat-free dairy and choose whole milk products.
Vegetarians can also meet their protein needs by consuming milk, whey, eggs, cheese, nuts, and soy products.
Now you know what it takes to build more muscle. It's not as hard as it sounds, but it does require a commitment to nutrition, exercise, and adequate rest.