Having well defined and toned muscles not only enhances your overall look but it is also a sign of good health.
In todays post we are going to look at how you build muscle including things like diet, making sure you have consumed enough calories and of course the exercises you need to do.
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Before we discuss steps on how to build muscles, you first need to understand the physiology of building muscles.
Muscle growth occurs when trauma within the muscle fiber is created by lifting weights. Once damage occurs in the muscles, cells that are attached to the muscle cells usually move in to repair the damaged area boosting muscles growth on the process. The key to building muscles is by ensuring that there is cellular repair. So do you want to build strong, healthy muscles? If yes then below are tips on how to build muscle in 5 steps.
1. Know your calorie needs
This is a very important factor that most people usually overlook. The first important thing that you need to do before you embark on your muscle building journey is knowing your basal metabolic rate (BMR).
The BMR basically means an approximation of the minimum energy that is needed to keep all your body functions operating at optimum levels. Once you know your BMR, you can determine the number of calories that you need to consume daily to help build your muscles. Remember that you can only build muscle if you consume more calories than what your body is burning. Sometimes, you can eat a lot of food but still fail to hit your daily calorie target. By knowing your calorie needs, you will know what you need to do to hit your daily calorie target.
2. Consume enough calories
Unlike losing weight where you need to limit your calorie intake, the situation is opposite when it comes to gaining muscles. In order to build muscles, you must consume more calories than what your body burns each day. You need to have excess energy in your system in order to increase muscle mass.
Food that you need to include in your diet is very important in this stage. Foods that you consume needs to be rich in high-quality protein. You also need to include carbs and fat in your diet. They will give you the much-needed calories to help you build strong muscles.
3. Perform the right muscles building exercises
You can only build muscles if you perform the right muscle building exercises. Muscle building usually involves lifting of heavy weights. It does not matter if you hit your daily calorie intake daily or if you are consuming the healthiest diet on earth, if you don’t follow a good workout routine, then you will not build muscles.
Most recommended muscle building exercises to perform include deadlifts, squats, dips, chin-ups, bench press, row, and overhead press.
Be consistent when performing your workouts. You also need to perform these exercises correctly in order to get the best results and prevent injuries.
That is why you are advised to seek the services of a professional weight trainer to guide you.
4. Get enough rest
You can only perform your workouts as hard as your body can recover.
The importance of getting enough rest cannot be ignored.
Research has revealed that the mistake that most people who want to build muscles do is spending too much time on the gym and not giving their bodies enough time to real and recover. Remember that you will not build muscles by working out. Instead, the actual growth occurs when you are resting.
Experts recommend that you should limit performing strength workouts to 2-3 times a week and dedicate the remaining days of the week to resting.
Numerous sleep studies have shown that poor quality sleep usually hampers the body ability to build muscles because the body does not get enough time to repair damaged cells. Ensure that you sleep at least 8 hours a night to promote lean muscle growth.
5. Use natural supplements
Natural supplements contain a natural compound that helps to promote muscles growth.
For instance, using a natural supplement such as Creatine will not boost muscles growth directly but will give you the much-needed stamina to perform your workouts.
Quality natural supplements help to boost muscles growth, prevent protein breakdown as well as speed exercise recovery. However, you need to be very careful when buying supplements because not all are genuine. Ensure that you buy weight lift supplements from a reputable dealer. They should also be used as directed by the manufacturer.