In a world where everyone is seemingly obsessed with being as lean as possible, it’s easy to forget that otherwise, gain muscle naturally can also be a valid fitness goal. Having a large and muscular body can be a difficult but very rewarding process. By following healthy and natural strategies and being patient, it is perfectly possible for almost anyone to achieve remarkable long-term results.
Set Yourself A Goal Of Exercising 4 To 5 Times A Week
There is no other way: building muscles require a lot of exercises! If you are not exercising regularly yet, try to include at least 4 exercise sessions in your weekly routine. You can even do more if you want, as long as you take time to rest and recover. Your path to greater muscle begins on your calendar. Spend a lot of time on your goal and you will see the results. There is no “best” exercise.
What works for one person may not work for another. Many health sources recommend exercising for 30 minutes to 1 hour. As long as you stick to your routine, this should be a long time. However, some people prefer longer but less intense exercises. The above exercise routine should be helpful to most people. However, it is not the “only” exercise plan that you can follow. There is a wide variety of free exercise plans available online on a.
All you need is to simply do an internet search to find good ones.
Do Resistance Exercises To Develop Your Muscles
Having large muscles means spending a lot of time doing resistance exercises. For many people, this basically means “lifting weights.” This is a good way to build your muscles, but it’s not really the only way to do resistance exercises. For example, bodyweight exercises (such as push-ups, lunges, etc.) and band exercises are two other ways to build your muscles. Regardless of the exercise routine you follow, a good focus on resistance exercises will result in the development of your muscles.
The traditional understanding of weight lifting is that high-repetition, low-weight exercises tend to increase muscle size, while high-repetition exercises tend to increase muscle tone. And for maximum strength and mass gain, you can.
Get Plenty Of Rest
The time that you don’t spend exercising is as important as the time that you do in terms of building muscles. If you don’t take the time to rest, your body won’t be able to rebuild your muscles as effectively after having “broken” them through exercise. Remember, building your muscles requires patience, so don’t overdo it. Give your muscles at least one day of rest a week.
Plus, you’ll need to make sure you get a full night’s sleep after each workout. Human growth hormones (substances that help build your muscles) are at their highest levels when you sleep, so refusing to get a good rest after exercising is essentially robbing yourself of your muscle gains.
Base your diet on lean protein. Protein is the key to building your muscles. It is what your body uses to build stronger new muscle fibers. For this reason, anyone whose goal is to have more developed muscles should make sure they are getting enough lean protein. Exercise sources generally recommend 40 to 60 grams of protein for most adult meals (more if you are already exceptionally large).
To get the most benefit from muscle building with the smallest calorie pack, try to prioritize lean protein sources. Some examples include:
- Lean cuts of porks and beef
- Tofu, Soy, etc.
- Egg whites
- Low-fat dairy products
Eat Whole Carbohydrates For Energy
Carbohydrates have a bad reputation today, but in reality, they are absolutely vital to a healthy and energetic lifestyle. Whole Carbs provide long-lasting energy that keeps you going throughout your day (including during your workout). Most exercise sources recommend consuming between 40 and 80 grams of carbohydrates per meal. Whole wheat grain carbohydrates are preferable to those that are not. Whole wheat products incorporate all the grain of the wheat, that is, they contain more nutrients and proteins than white bread and the like, which tends to be stronger than sugar. Some examples of healthy carbohydrates include:
- Wheat bread, pasta, cookies, etc.
- Integral rice
- Irish Oats
- Beans and Legumes
- Also, most fruits and vegetables qualify as healthy carbohydrates (especially green leafy vegetables) and are rich in vitamins and minerals.
Enjoy Some Healthy Fats
Contrary to popular belief, “fat” is not an unpleasant word in the exercise world. In fact, consuming a small amount of fat each day is a great way to build a small but healthy store of energy (which can be very helpful during an exercise session). However, it is important to moderate your fat intake. You only need 5 to 10 grams per meal.
Some sources of fat are healthier than others. Avoid processed fats, which you usually find in snacks and tend to be lacking in nutrients. Instead, try to consume one of these healthy fat sources:
- Dairy products
- Most Fish (They are also a good source of protein)
- Consider taking supplements
If you know people who are serious about lifting weights, chances are you’ve seen them drinking a concoction that looks like chocolate milk to further build their muscles. This is usually a protein powder supplement like whey, casein, or creatine. While these products typically contain more protein than the body normally needs, they can be of great help in situations where you need additional protein, such as:
- When you start a new routine
- When you exercise intensely
- When you are in full growth (that is if you are a teenager)
- When you recover from injury
- When you can’t get protein from other sources (i.e. if you’re a vegetarian)
However, keep in mind that it is not recommended to consume more protein than you need for a long period of time, since you can damage your live.