Do you know how to build your muscles? If you’re like most people, you don’t really have a good idea of what you need to do to build your muscles up. You may see equipment and know a little bit about weight lifting, but how do you really supercharge your efforts? Here are some effective ways to build the muscle in your body.
Don’t try to focus on both cardio and strength at the same time. This is not to say you should not perform cardiovascular exercises when you are attempting to build muscle. In fact, cardio is an important part of physical fitness. However, you should not heavily train cardio, such as preparing for a marathon, if you are trying to focus on building muscle. The two types of exercises can conflict, minimizing effectiveness on both fronts.
Have protein before starting a workout. Whether you have a sandwich with about 4 ounces of lunch meat, a protein bar or a shake, it’s important to remember that protein synthesis is what is important for building muscle. Have your protein about half an hour to an hour before starting a workout for best results.
You should completely exert yourself when performing weight lifting exercises in order to maximize your muscle gain results. Do this by forcing yourself to keep doing one more repetition until you absolutely cannot. This sends a clear signal to your body that you need more muscle. Remember to get help from a spotter so that you do not suddenly drop the weight when you are finished.
Patience is the key. You are not going to develop rock hard muscle mass overnight. You are going to have to work long and hard to get the results that you hope for. Do not allow yourself to become discouraged if you are not seeing the results you hoped for. Keep your goals reasonable and safe.
Consuming a sufficient amount of protein is a key factor in building muscle. In general, for every pound that you weigh, you should aim to consume about one gram of protein. For example, if you weigh 140 pounds, you should try to have 140 grams of protein in your diet. Meat, dairy and fish are excellent sources of protein.
You should try to make use of chains and bands in your weight workouts. These things add a type of resistance that is referred to as LVRT. This gives you a greater amount of tension because your range of motion is increasing in a single movement, which can lead to more muscle growth.
Don’t fall into the trap that muscles building is all you need to maintain a healthy body. If you are suffering from any type of obesity muscle work is great, but it needs to be combined with a healthy diet as well as regular cardio exercise in order to guarantee results.
Keep protein going into your body both before and after a workout for maximum muscle building effects. About half an hour to an hour before working out, make sure to consume a good 20 grams of protein. This can easily be accommodated with a couple of glasses of milk or protein shake. Do the same an hour after your work out also, and you will enhance your muscle-building efforts!
Be patient when you are building muscle. Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.
Make sure you are eating enough. Even if you are trying to lose weight while you build muscle, it is important that you are consuming sufficient calories. When your body is deprived of its fuel, it will be difficult to build muscle. An ideal diet for muscle gain is high in protein and low in fat and refined (processed) carbohydrates.
Measure body fat, not body weight. Do not get discouraged if you are attempting to build muscle and you do not see a change in your weight. You can lose fat while you gain muscle, resulting in a weight that does not change. A better indicator is measuring your body fat. If your weight is holding steady (or even increasing) while your fat levels are dropping – you are gaining muscle.
Don’t workout for more than an hour. Once a workout goes beyond the hour mark, the body will produce excess cortisol, which is the human stress hormone. Cortisol may block testosterone and thwart your muscle-building efforts. Making sure that workouts are less than an hour helps you to get the best results.
Do not cut out all fat in your diet as this is a building block for healthy joints. These fats aid in joint lubrication and can increase your body’s testosterone level, as well. Avoid eating saturated fats and sugar that are counterproductive to muscle gain. The key is to steer clear of saturated fats, because they are not good for your heart.
To build a muscular physique, keep stress in check. Men who are stressed may experience lower testosterone levels, and this hormone encourages muscle growth. In addition, stress increases cortisol levels, and this hormone actually inhibits muscle growth. Teach yourself some relaxation exercises and find other outlets for your stress, and you may reach your muscle-gaining goals even faster.
Avoid eliminating fats from your diet if you are trying to make your muscles bigger. Good fats, like Omega-3 fatty acids, are essential to proper muscle growth. If you restrict fats from your diet, you will definitely slow the muscle building process. Studies have proven that testosterone and fat are related, which means that it is good to have some good fats.
Building the muscles in your body is a healthy way to give your body more strength. If you know some solid ways to start muscle building, that strength will come. Just apply the tips in this article, and you will begin to see the kinds of results you want for your body.