When people think of getting in shape, they often think of cardiovascular workouts. But they should think about muscle growth.
More than half of Americans meet guidelines for aerobic activity. But less than one-quarter meet guidelines for aerobic and muscle-building activity.
One reason for this disparity is that many people build muscle growth difficult. It doesn’t have to be.
If you follow some basic muscle-building tips, you can have the best muscles in very little time. Here are nine tips you can follow today.
1. Adopt a Good Regimen
You should aim to train your muscles at least three times per week. Each session should last at least an hour, and you should train multiple parts of your body.
Leave time for you to stretch and warm up. A basic exercise like jumping jacks provides blood so your muscles can remain limber.
2. Train With Good Volume and Intensity
“Volume” refers to the number of repetitions you perform. “Intensity” is how much weight you lift at any one time.
You want to perform with high volume at medium intensity. Perform a dozen repetitions with a weight you think is heavy.
3. Involve All of Your Joints
Try to find exercises that involve as many of your joints as possible. The dumbbell squat works your knees, hips, and shoulders. If you can’t perform that move, exercise each joint individually.
4. Eat for Stronger Muscles
Eat full meals on the day you exercise. Increase your protein consumption, including non-meat sources like nuts.
Try to avoid processed carbohydrates. Select whole grains with plenty of fruits and vegetables. Have a snack if you’re hungry while working out.
5. Drink Plenty of Water
You should drink water before, during, and after your exercise. Have a bottle near you at all times. If you want to avoid dehydration, drink some electrolyte-infused water.
6. Get Some Sleep
Sleep repairs your muscles and gives your heart a chance to rest. Get at least eight hours of sleep every night.
If you are feeling tired after a workout, take a nap. Find a dark room and lie down for thirty minutes.
7. Mix Cardio and Muscle Building
You cannot get bigger muscles through cardiovascular exercise. But performing cardio in addition to muscle building is a great way to stay healthy.
Lift some weights, then go out for a jog. You can mix in some interval training as well.
8. Consider Some Supplements
Creatine is a substance that comes from amino acids. It can build muscles, including in the heart. Consider mixing some creatine powder into a drink.
Selective Androgen Receptor Modulators activate androgen receptors, which are proteins that control muscle growth. The FDA regulates them closely, so look for more information before purchasing them.
9. Be Patient
You may not notice any changes in your muscle mass for some time. That is normal. Your muscles are growing stronger, and they will become big with time.
Follow through on your training regimen. If things are not working, talk to your doctor about what you can do.
Nine Muscle Building Tips You Can Practice
Muscle building tips are not hard to follow. Adopt a good workout regimen, performing high-volume workouts three times a week. Involve all of your joints through exercises like squats.
Eat full meals and drink plenty of water. Get several hours of sleep and rest.
For overall fitness, you can mix cardiovascular and muscle exercises. You can integrate supplements like creatine into your diet. Be patient and follow your doctor’s advice.
Build your brain so you can build your perfect body. Follow our coverage for more health and fitness guides.
