How to Get Muscles
Everyone wants to gain muscle. For some people it seems easy to maintain a muscular physique while the rest of us slave away at the gym.
The average person needs a specific approach to building muscle to make it happen. You want to build muscle — and build it fast — without overworking yourself physically or mentally.
Here’s five tips to building muscle safely and effectively —
1. Make Your Body Stronger — That’s it, pure and simple — more physical strength means adding more muscle. What should you do? Think about starting a strength training regimen. Weight lifting and weight training are the best ways of getting stronger — you can start at any light weight you want and build when you’re comfortable.
2. Do Compound Exercises — You’ll see professional bodybuilder types doing lots of Isolation workouts — and these are good workouts once you have a certain amount of body strength and your muscles are building up. While you’re just starting out, you need to work several muscle groups at the same time.
Don’t do those ridiculous bicep curls that you see the big guys at the gym doing — you should start with pull-ups, chin-ups, and barbell rows. Instead of working a single muscle group in your legs, consider doing more bench presses, overhead presses, and dips. Remember, squats and dead lifts are your friend.
3. Don’t Over-train — Professional muscle athletes workout just about everyday of the week, maybe taking one day off. If you’d seen them at the beginning of their workout career, you’d see that number drop off quite a bit. No one starts out working out 5 days a week — you should add workouts as you get stronger and bigger. Beginning muscle builders need recovery time.
Remember that muscles grow while you rest, not while you work out. Start your muscle building regimen with just three full body workouts per week. Make these visits about intensity, not about length of time. Another note — human growth hormone releases while you sleep, building muscle as it moves around. You need to get eight hours of sleep per night and ideally you should take a nap right after your workout.
4. Eat Better — The best way to lower your body fat is to eat right — when your body fat is reduced, the muscles you’ve built will show better. Eating foods with high amounts of vitamins and minerals helps you recover from your workout. You should eat whole and natural foods almost exclusively.
Proteins. Beef, chicken, pork, fish, whey, eggs, and milk
Carbs. Brown rice, whole grain foods, oats, whole grain pasta, quinoa
Veggies. Green and leafys like spinach, broccoli, tomato, greens, carrots
Fruits. Orange and yellow colored fruits are best — but bananas, oranges, apples, pineapples, and pears will do.
Fats. Yep, your body needs fats. Choose olive oil, fish oil, real butter, nuts, flax seed, etc.
5. Get Protein at Every Meal — Proteins will help you build muscle the fastest, as it is easily converted from its raw form into muscle mass. In fact, you need 1g protein per pound of body-weight daily to build and maintain your muscle structure. Eat complete proteins with every meal.