How to Build Muscle
It’s easy to build muscle the natural way. But you have to know how and also be willing to put in the time and effort; there is no magic pill to help you. But if you follow these 10 tips will be well on your way to having a great body —.
1. Get Stronger. Strength Training the stronger you become, the more muscles you’ll have.
2. Lift Weights. Lifting Weights is your best tool to get stronger & build muscle. We’re not talking about lightweights but weights that give you a challenge
Weight lifting is:
- Efficient. Works more muscles teaches you to balance & control the bar.
- Safe. As long as you use correct form and techniques.
- Versatile. You don’t need fancy equipment, A lot of exercises your can do with just one barbell and a set of dumbbells. Making it great for home gyms.
If you are just Starting, it’s a good idea to start with an empty barbell this will teach you the correct form needed to avoid injuries. Step by step add weight until you feel comfortable or uncomfortable in other words not too much and not too little
3. Train Your Legs. Don’t spend all your time concentrating on building your abs, chest and biceps. Your whole body needs training, especially your legs. For hitting the legs squats are good
4. Eat. Don’t forget to eat a clean balanced diet. Food speeds up recovery process and you also need food to build muscle.
Strength training weight lifting burns calories. Meaning to keep your bodyweight up you’ll need to eat. Never starve yourself
5. Eat Healthy. Limit the consumption of junk food. And always Eat healthy meals
- Vitamins & Minerals: All kind of veggies & fruits.
- Whole Grain Carbs: Brown rice, bread, pasta, oatmeal, yams, beans.
- Healthy Fats: Fish oil, saturated fat, flax seeds, olive oil.
- Fibre: Green veggies, flax seeds, and whole grains.
You can use supplements, but the bulk of your nutrition must come from whole foods.
6. Drink Water. Strength training causes water loss. Don’t drink just when you feel thirsty as by the time you feel thirsty your body is already dehydrated. There is no formula to say you must drink this amount of water a day, They say around 8glasses a day but this doesn’t take into account factors such as exercising climate etc
7. Get Protein. Protein is the bodies’ building blocks for building muscle, it is also needed for recovery.
8. Rest. Muscles grow after your workout, not during. So make sure that you give your body plenty of times so that your muscles can recover and grow., Keeping at least one apart from working out the same muscle group , 8hrs of sleep a night should be right
9. Plan Ahead. In this busy life that we live day to day things such as careers, business, family, friends, hobbies, etc can interfere with your strength training and bodybuilding. So plan around these day to day duties, Train in the morning or directly after work, cook your meals ahead of time
10. Consistency. As was said at the start, there is no magic pill to help or make you build muscle. It takes time and dedication to build muscle.
The only thing that will prevent you achieving success is you.
It’s easy to build muscle the natural way. But you have to know how and also be willing to put in the time and effort; there is no magic pill to help you. But if you follow these 10 tips will be well on your way to having a great body —.
1. Get Stronger. Strength Training the stronger you become, the more muscles you’ll have.
2. Lift Weights. Lifting Weights is your best tool to get stronger & build muscle. We’re not talking about lightweights but weights that give you a challenge
Weight lifting is:
- Efficient. Works more muscles teaches you to balance & control the bar.
- Safe. As long as you use correct form and techniques.
- Versatile. You don’t need fancy equipment, A lot of exercises your can do with just one barbell and a set of dumbbells. Making it great for home gyms.
If you are just Starting, it’s a good idea to start with an empty barbell this will teach you the correct form needed to avoid injuries. Step by step add weight until you feel comfortable or uncomfortable in other words not too much and not too little
3. Train Your Legs. Don’t spend all your time concentrating on building your abs, chest and biceps. Your whole body needs training, especially your legs. For hitting the legs squats are good
4. Eat. Don’t forget to eat a clean balanced diet. Food speeds up recovery process and you also need food to build muscle.
Strength training weight lifting burns calories. Meaning to keep your bodyweight up you’ll need to eat. Never starve yourself
5. Eat Healthy. Limit the consumption of junk food. And always Eat healthy meals
- Vitamins & Minerals: All kind of veggies & fruits.
- Whole Grain Carbs: Brown rice, bread, pasta, oatmeal, yams, beans.
- Healthy Fats: Fish oil, saturated fat, flax seeds, olive oil.
- Fibre: Green veggies, flax seeds, and whole grains.
You can use supplements, but the bulk of your nutrition must come from whole foods.
6. Drink Water. Strength training causes water loss. Don’t drink just when you feel thirsty as by the time you feel thirsty your body is already dehydrated. There is no formula to say you must drink this amount of water a day, They say around 8glasses a day but this doesn’t take into account factors such as exercising climate etc
7. Get Protein. Protein is the bodies’ building blocks for building muscle, it is also needed for recovery.
8. Rest. Muscles grow after your workout, not during. So make sure that you give your body plenty of times so that your muscles can recover and grow., Keeping at least one apart from working out the same muscle group , 8hrs of sleep a night should be right
9. Plan Ahead. In this busy life that we live day to day things such as careers, business, family, friends, hobbies, etc can interfere with your strength training and bodybuilding. So plan around these day to day duties, Train in the morning or directly after work, cook your meals ahead of time
10. Consistency. As was said at the start, there is no magic pill to help or make you build muscle. It takes time and dedication to build muscle.
The only thing that will prevent you achieving success is you.
