How can you build muscle naturally?
Fitness and nutrition go hand in hand. If you incorporate exercise and a balanced diet in your daily routine, you will enjoy increased energy levels, a stronger immune system, be in control of your weight, prevent chronic lifestyle diseases, and improve your overall well-being.
Now, attempting to gain muscle mass is why some people go back to the gym. For men, it makes them feel stronger and attractive to women. But building muscle is not a walk in the park. It takes time and effort.
But how do we build muscle effectively?
Gaining muscle requires a combination of diet and exercise. And if one of them is not efficient, the results won't be as expected. Therefore, some folks who are under the impression of doing the right thing don't progress as fast as they would like.
- Craft Your Workout Plan- Consult a fitness trainer if need be.
Incorporate both strength training exercises and aerobics. For example, yoga is great, but you should not count it as part of your strength training exercise. You need to add more challenging exercises to your routine if you want to see results. Here, no pain no gain makes more sense than ever.
Also, target for those exercises that work multiple joints and muscles at once because they help you lift more weight. Make sure to engage all major muscles in the body each week. Some of the exercises that must be in your routine are squats, bench presses, push-ups, lunges, chin-ups, pull-ups, dips, reverse crunches, and planks.
Your workout routine needs to be carefully planned because exercising too much might lead to muscle injury. Take it slowly at the beginning. The goal is to build up your fitness level and let your body rest from time to time to prevent injuries. Keeping track of your progress and it is essential not to let your body get accustomed to a certain routine and not to over-exercise because such a mistake can prevent you from gaining muscles fast.
- Diet
A balanced diet is important too. It can help your body perform better and recover faster after each workout. Optimal nutrient intake before exercise will not only help you maximize your performance but also minimize muscle damage.
A diet for a bodybuilder must include plenty of proteins because they are the ones that build muscle mass. Good fats and good carbohydrates are also important. To gain muscles, you need around 3000 calories a day split into more than three meals to ensure an appropriate level of energy during the entire day. A larger portion of it though should be proteins.
Drinking plenty of water also is a hack to increase muscle faster. Water flushes away toxins and keeps the muscles properly hydrated.
Sleep is also important because it offers your body the recovery time it needs.
- Join a Fitness Community online or locally
Joining a supportive fitness group can help you stay motivated and achieve your goals because you don’t want to be the first one to quit. You’ll also see what is working for others. If you have posted on Facebook about your fitness journey for example, you have so many people watching and you can’t afford to quit and disappoint everyone including yourself. This will force you to work towards your goal.
- Work with a Fitness Coach.
If you have the budget for it, this is the best route to take. You want to work with someone with vast experience. They will help you reach your goal faster because they know what works, what doesn’t and can help personalize your program.
Follow these guidelines and soon you’ll start smiling every time you’re near a mirror.
