Staying active is vital for your well being and health. As we build muscles, we’re ensuring that our spine stands straight and prevents osteoporosis. The best way to improve muscle mass is to perform the right exercises and eat protein-rich food.
In this short guide, we’ll explain how to develop strong skeletal muscles and become more vital than ever. With six simple tips, you’ll know what to put your focus on before and after training.
How the Muscles Grow
Muscle size changes depending on the pressure you’re putting on them. If you continuously challenge your muscles to lift increased weight or to deal with strong resistance, they’ll get into the state called muscle hypertrophy. It occurs when the fibers of the muscle get injured, and the body tries to repair them.
Of course, to grow your muscles properly, you need to do many different exercises followed packed in a tight routine with little rest. Training with a lot of cardio and weightlifting is the best if you want to achieve visible results in a short amount of time (two to three months).
1. Tire Your Muscles
At first, tiring your muscles doesn’t seem hard. However, if you’re going to do it, make sure you consult with a professional. A tired muscle can’t do exercise anymore due to fatigue, but should you push it too far, you can hurt it.
When you push your muscles to their limits in each exercise, you’ll notice how they’ll start growing to sustain the weight better next time. That’s how they’ll start growing and transforming your body.
2. Choose Proper Exercises
Going to the gym alone and doing whatever you see online is not an effective way to exercise, especially if you’re a beginner.
You can set a routine with a personal trainer that later you know how to follow even without them being present. They’ll explain the technique behind each exercise and give you input on how to become more efficient while working out.
When it comes to weight, the three exercises that give the best results are squats, deadlift, and bench press. Together, they’ll help you build strength, condition and will sculpt your body.
3. Increase Training Volume
The more you train, the faster your muscles will grow. Training once a week won’t give you any visible results in months. However, if you train three to four times a week, your muscles will be stimulated often enough to start growing.
Even if you have a long working week, you can always do some exercise at home. If you want to do most of your workout at home, on https://fintys.com.au/equipment/ you’ll find all the equipment you need. Consistency is the key to maintaining our muscular strength and volume. Ideally, it would be best to have some of the equipment at home to exercise even when you don’t have time to visit a gym.
4. Be Mindful of Your Nutrition
Building your muscles is a process that requires a lot of commitment, especially when it comes to food. Muscles will grow only if you give them the fuel they need. Protein-rich foods are essential in your diet as they’re giving you more strength.
In case you want to reduce your caloric intake, reduce fat and refined carbohydrates, and start drinking protein shakes. The maximum amount of protein you need is less than one gram per pound of body weight per day. If you like protein drinks, you can start with soy, whey, and skimmed milk.
5. Make Enough Time for Rest
Getting enough sleep is crucial in the muscle-growing process. As your body needs time to rest, rebuild and gather strength, ensure you have a comfortable bed and at least eight hours of sleep. If possible, make sure to sleep in a cold room with an open window to have enough air during the night
If you fail to recover, instead of transforming, your body will feel exhausted and become prone to injuries.
6. Set Reasonable Goals
Before you start exercising, try to set a few goals and ways to monitor your progress. Check your progress every week or every two weeks, as it will go very slow in the beginning. Later, the difference will become more obvious, and you’ll feel motivated to continue.
Don’t expect anything in the first two weeks, as your body will adapt to the new diet and new training regimen. Try to make reasonable goals or ask a professional to help you create them.
Stay Healthy and Strong
Physical activity is pivotal for our physical and mental health.
That’s why even if you don’t achieve all your goals, you’re going to build your stamina and practice resilience. And, in the end, you’ll get to a point when you can stand in front of the mirror feeling proud of yourself.