The decision to build muscle is a choice that you have to make and dedicate yourself to, much like the choice to stay healthy. The question is how do you set forth on this journey. The following checklist is just an example of some ways to build muscle. Take a few moments to go through these and find ideas to help you reach your goals.
It is important to warm up your muscles with stretching exercises to avoid injuries. Stronger muscles will be more stressed and prone to injury. Taking the time to warm up can prevent such injuries. Warm up with five or ten minutes of light exercise, then work into your heavier lifting with 3 to 4 warm-up sets.
Giving into your carnivorous side can help you build muscle. By eating at least one gram of protein for each pound in your target weight you can hit the goal quickest. Your body will store more protein this way, which will help you to gain more muscle mass.
Remember the main three exercises and include them in your routine. These bulk-building exercises include squats, bench presses and dead lifts. These exercises simultaneously increase both muscle mass and strength. Try to include some variation of these exercises in workouts on a regular basis.
If you are having problems staying motivated, you may find it helpful to establish short-terms goals for yourself. Once you have met your goals, reward yourself. While truly building and maintaining muscle mass is a long-term achievement, motivation is key to staying on course. You might also choose rewards that will further your muscle-building efforts. For instance, you can get an hour-long massage. Massages help you recover in between workouts, and they also improve blood circulation.
Protein is one of the building blocks of muscle growth. Protein shakes and powdered supplements are some of the most popular ways of boosting your protein intake. These shakes work very well immediately after you workout and right before you hit the sack. Take one each day if you desire weight loss and muscle strengthening. If you are trying to achieve increased muscle mass, you should drink up to three every day.
Provide your body with plenty of the right fuel on exercise days. To ensure your body has enough calories and protein to build muscle, have a snack an hour before your workout begins. This doesn’t mean you should overeat on workout days; you should, however, eat more on days that you work out than on days that you don’t.
Create the illusion that your body is larger than it really is. You can achieve this by focusing your training efforts on your chest, shoulders and upper back. This makes your upper body look bigger in proportion to your waist, which gives the illusion that you have a larger body.
To build muscles, eat a healthy diet that includes a good amount of proteins. Eat proteins before your strength training as well as after. As a good rule of thumb, eat 15 grams of protein about 30 minutes prior to exercising, then another 15 grams when you are finished. 15 grams of protein is equal to about two cups of milk.
A good bodybuilding program will increase your strength. Your ability to gradually increase the weights you are lifting is a good indication of the success of your routine. In the beginning, you should increase your lifting capability about 5 percent every two sessions. If you aren’t progressing at this rate, think about what you’re doing wrong. If your performance at the gym is faltering with every session, then you may not be giving your muscles enough time to recover.
Weight training is going to require time and effort. If you are able to incorporate those two things, everything else will come together for you. Take the advice provided here for muscle building, and you will begin to achieve your goals and look the way you want to.