Many people want to improve their muscle strength and integrity. There are those who just want to be as big as Dwayne Johnson. Still, there are others who wish to achieve optimum muscle strength and be bulkier at the same time.
This article will walk you through the basic steps on how to build muscle mass and integrity. You will be able to explore various workouts, patterns, and steps to keep your muscles in good shape and its integrity in check all the time.
When someone says muscle-building, they automatically associate the term with body building. At some point the two terms are similar. Like for instance, body-building and muscle-building can leave you looking like a huge paving slab sculpted into human form, covered in slick skin. They differ in the sense that body-building can be done and achieved successfully even if a person does not have any intention of getting stronger.
If you observe on body-building competitions, many participants can’t even seem to open a soda can on their own backstage, but they’re usually the size of a house. Other body builders, for the sake of vanity would turn to steroids. These are immune-suppressing drugs that can cause the body to pack up on bulk, but leaves one with poor muscle integrity.
Muscle-building and strengthening on the other hand can only be achieved successfully if you have your eyes primed on two goals: building muscle mass and how to become a stronger version of yourself.
Let’s say for instance, you have been hitting the gym for several weeks now and then suddenly, your clothes feel a little too snug. You also regularly receive comments on your appearance like ‘whoa, you look huge mate’. Now, once you get these things in order, then you know in your heart that your intensive training and consistent wolfing down of food is finally starting to pay off.
You should feel happy about all these developments, right? But did you ever ask, is the initial goal to become the size of a boulder really worth the long shot? Or should you aim to not just look like a boulder, but be stronger too? It’s your call.
Now, let’s take a look at some of the cardinal steps on how to build muscle that you need to undertake. Try every single one of them regularly and religiously, and you’ll be left with a stronger body, and better, bulkier muscle mass too.
Your diet and muscle-building
With an effective weight-lifting program which targets various groups of muscles in different days plus two days’ rest, you will surely get the improved and increased muscle mass that you want. But it’s not always all about exercise. You need to keep a close watch on your diet as well.
A healthy diet is composed of lean proteins, complex carbs, and healthy fats. The following points will take a closer look on the specific aspects of your diet, especially when you’re following a muscle building program.
Pump up your caloric intake
In order to jump-start your muscle-building fitness routine, you should think about your caloric intake first. This refers to the number of calories that you consume with every meal. Bear in mind that there is a recommended number of calories for each weight or muscle mass specification.
Consult your trainer or a registered dietitian first before you start packing up on calories. This way you’ll be able to determine which types of foods are good for you and deter from the ones that’s got nothing but empty calories. If at present you are consuming 2,000 calories per day for instance, you will need to increase this consumption into 2,500 calories and above.
For whatever number of calories you need to consume, always ensure that you are eating clean. Eating too much is a different story too. Your dietitian will be able to get you through this ordeal safely.
Pack up on protein for muscle growth
How to build muscle programs and diets for whatever type of body you want to achieve also have specifications when it comes to your protein intake. For starters, the body uses carbohydrates in the form of calories, proteins, and fats as fuel for everyday activities.
Now, since you have scheduled rigorous training for your muscle-building goals, you need to pack up on protein. This nutrient is essential for adding bulk and integrity to your muscle mass. You need to aim for about 1-1.8 grams of protein for every kilogram of your body weight. Do your numbers first, so you can control your food intake.
Drink lots of water
Protein and calories are not the only things that your body needs to make your how to build muscle program successful. It will also require enough water to help build muscle strength and mass at the best rate possible. You need to drink more than the recommended 8 glasses a day because your body will not just need water for muscle-building. It also needs water to replenish itself once you sweat the good stuff while working out.
Eat clean, eat regularly
You may have been raised to believe that eating three big meals every day and two small snacks is the way to go. If you are following a how to build muscle regimen, you need to change this mantra.
Rather than eating three square meals every day, re-evaluate your meal plan and break them up into five to six smaller portions. Small, frequent meals will keep your hunger pangs away, at the same time they will not leave you feeling stuffed and sluggish.
Snack on healthy fats
Why? Did you think fats are only associated with bad cholesterol and obesity? Of course not! For whatever reason that you follow a specific how to build muscle program, you are required to eat healthy fats. It’s not as bad as you think, actually. Fats make food taste more palatable. It is beneficial for the body as long as it is taken in moderation and you are taking the right kind of fat.
You don’t need to restrict yourself from eating the sinfully good stuff such as a big bag of potato chips, a stick of butter, or bacon strips. But since they are saturated fats, try to restrict your intake of these food products to 20g a week or less. Your how to build muscle program will require you to eat more unsaturated fat since the body needs it more than the saturated kind.
Basically, fat is needed to properly distribute vitamins D, A, E, and K. They are called fat-soluble vitamins and they help to promote healthy skin and better eyesight. Your body requires up to 50-70g monounsaturated fat, and depending on your program’s caloric consumption recommendation, it may be increased or decreased. The following are some of the rich sources of monounsaturated and polyunsaturated fats (both are healthy by the way).
- Monounsaturated fats is typically found in most vegetable oils such as canola, olive, and sesame oil. You can also get it in avocado and legumes such as cashews, almonds, macadamia, and pistachios.
- Polyunsaturated fats are especially potent in plant seeds such as flaxseed, sunflower, and soybean. It can also be found in other plant-based oils such as safflower, sunflower, cottonseed, and corn oil.
- Do not forget about Omega 3 fatty acids. They are crucial in any specific how to build muscle Omega 3 is essential for your blood and heart health. It plays an important role in the brain development and maintaining better eyesight especially for children.
Cold-water fishes are rich sources of Omega 3. These include tuna, salmon, sardines, and trout. Before you put anything in your grocery cart, read the labels of food products. Anything that is labeled enriched or fortified with Omega 3 is also a good source of this fatty acid.
Take your vitamins religiously
You’re doing a good job of keeping your food intake in check, you eat a balanced diet, and you take your how to build muscle program the way it is – rigorously. There’s one more thing that you need to do and that is taking a multivitamin supplement with your everyday dietary regimen.
How to build muscle programs usually indicate what type of dietary supplement you’ll be taking to accompany your regimen. Look it up. Multivitamin supplements help the body to completely get the nutrients from vitamins and minerals which the body requires. They come in syrup, capsule, tasty chewable tablets, and soft gel capsules. Find out what is best for you, and don’t forget to consult a doctor before popping pills.
How to build muscle with exercise
Now that you have gotten your dietary requirements in order, it’s time to give yourself a good workout. It is not enough that you keep a close eye on your diet, but you also need to make sure that you incorporate exercise and proper training to your lifestyle. How to build muscle programs always revolve around exercise regimens. You need to work hand in hand with your trainer, or else develop your own routine.
Here are the basic exercise guidelines to follow with your how to build muscle program.
Develop an effective workout routine
Start at the very beginning and explore your options. Think of the muscle groups that you wish to build and strengthen, and focus on exercising them on different days. Allow yourself one to two days’ rest in order for your muscles to recover and repair any minute tear, injury, or damage which your exercise routine may have caused.
Don’t forget to warm up
Before starting any exercise routine, it is best that you warm up first. Whether you are planning to do a 30-minute jog or 20 burpees, you need to make sure that your body is warmed up and ready for the workout. Do not treat stretching as part of your warm up. Remember, your muscles are a bit cold before a warm-up and stretching them can cause tearing or injury. Stretching is best for capping your exercise routine for the day.
Work harder, not longer
It is best to keep your routine’s time limit to only 45 minutes a day. It’s no use working out for two hours every day because you’ll only get tired and your muscles will have a lot of lactic acid buildup. Plus, you’ll risk eating more than what your body needs because working out for more than 45 minutes will only leave you starving.
What about those hulk-like guys who treat gyms like coffee shops and stay there all day? Well, they’re misguided with the notion that the longer you work out, the better results you’ll get. Change your routine every 4-6 weeks to prevent plateauing. This phenomenon works when your body’s capability to exert effort in the face of stress is diminished because it has gotten used to the same kind of stress over and over again.
How to build muscle programs usually focus on reinforcing muscle mass and integrity. Cardio is ideal for burning fat, but it can also impede muscle grown because it burns up amino acids and glycogen too. Limit your cardio for half an hour, thrice a week. You’ll end up eating more too because you have lost calories due to cardio.
These are the basic things that you need to remember on how to build muscle effectively. Above all else, get enough rest. Reward your body with the rest it deserves after working out.
You’ve given your best to your exercise routine, you eat cleaner and healthier, so give your body the chance to recover from all of these challenges. It’s best to avoid alcohol and caffeine when you are following a fitness program so you could sleep better. Ensure that you have 7-8 hours of decent sleep every night, with no noise or lighting disruptions.
You will know when you and your workout are falling apart when you experience strength loss, depression, lowered sex drive, and chronic fatigue. All these symptoms are attributed to inadequate rest and sleep. Have fun working out and staying strong!