Having a strong and aesthetically pleasing body is the desire of countless people all over the world. Seeing the rippling, toned bodies of fit athletes and models can make a muscular body seem like an unattainable goal. However, anyone can improve their fitness, well-being, and overall health by starting an intensive resistance training routine and making good nutritional decisions.
Method 1 of 3: Building Muscles with Resistance Training
Step 1. Start a structured bodybuilding program
First, when deciding to improve your fitness, you should start strength training. The regimen should be broad, working all the major muscle groups in the body, and you should train consistently, taking days off just to rest. If you want to build muscle, you must make weight training a part of your lifestyle.
It is very important to properly understand the techniques and mechanics of the body before picking up heavier weights. Failure to use proper loads could result in injury
Step 2. Work out several times a week
In the beginning, try to work out three times a week. It can be difficult to do weight training with inexperienced muscles and joints, and an acclimatization period is often necessary to prepare the body to support the load. As you gain experience and your body gets used to the wear and tear, you can incorporate one or two more workouts each week, but remember to set aside a few days off to give your muscles time to recover.
To increase the efficiency of your time at the gym, consider doing a "split" workout, in which two or more muscle groups (back and biceps, legs and abs, etc.) are exercised consecutively in the same routine
Step 3. Concentrate on lifting heavy weights for high reps
There is controversy as to the best amount of sets and reps to accomplish certain goals, but most research converges on a very simple rule: if you want to build muscle, you'll have to lift something heavy repeatedly. No need to think too hard: start with a basic 3x10 structure (three sets of 10 reps of a given exercise) until progress starts to decline, then increase the weight used or the number of reps to get better results.
- Once you've gained a little more bodybuilding experience, you can start experimenting with different weights and rep ranges to find what works best for your body type: a few reps (one to three) with a lot of weight is the most preferred. used to gain explosive strength, while high reps (15 to 30) are ideal for building muscle and increasing endurance.
- When implementing a set-and-rep structure such as 3x10 or 5x5, you should choose a weight that does not allow you to exceed this value.
Step 4. Incorporate movements that use your body weight
Complete weight training sessions with body-weight movements such as push-ups, barbells, sit-ups, and weightless squats and lunges. They make you stabilize and control your body movements, being very effective in muscle development and useful for athletic training. On your journey, don't forget the basic steps.
- These exercises are a safe haven for many people who don't have access to gym equipment or who have injuries that make it difficult to lift heavy weights; you only need a few feet of space in your own home and the willingness to persist.
- Try to end your workout with "finishers" (exercises of moderate intensity performed for long periods and designed to deplete your energy at the end of the session) consisting of movements that use your body weight. Push ups, burpees, squats, and climbs are all excellent for this purpose.
Step 5. Feel the connection between the mind and the muscles
When lifting weights, you should be aware of how your muscles feel when they are forced during the movement. This is what scientists and trainers call the "mind-muscle connection." The basic principle is that the more you focus on training a muscle during a particular exercise, the more you will be able to extract and the better the results will be. This connection can help you more cost-effectively out of your efforts by increasing training efficiency without the need to weigh you down.
- When doing a bicep curl, for example, focus on the muscle contraction, thinking about how all parts of the movement feel and actively contracting the fibers at each step.
- Understanding the basics of kinesiology and the mechanical functioning of the human body are essential parts of bodybuilding.
Method 2 of 3: Modifying Your Diet to Improve Fitness
Step 1. Get plenty of protein
Every tissue in your body is made up of protein cells, which are broken down and depleted when you go through the wear and tear of exercise. Replenish lost protein and give your body enough to build muscle by consuming lean meats, eggs, nuts or dairy products at every meal. Protein is the foundation of any bodybuilder diet.
- Some great inexpensive, high-protein options are skinless grilled chicken breast, eggs cooked in olive oil instead of butter, almonds, and skim milk.
- Athletes and others who want to build muscle mass require much more daily protein than sedentary people. A good general rule of thumb is to consume at least one gram of protein daily for every kilogram of body weight (if you weigh 80 kg, that's 80 g of protein a day).
Step 2. Make use of supplements to complement the diet
Try adding basic supplements to your diet to ensure that your nutritional needs are met. It can be difficult to get enough protein and other nutrients from common foods. And this is where supplementation is important. A shake or protein bar can bring you 30 or 40 g of pure protein without the harsh need to eat a full meal. These supplements are widely available and are a great way to beat hunger; they can even be used to replace meals when you're in a hurry.
- For most people, a good quality whey protein supplement (and creatine, if you really want to gain more size) will suffice to supplement the standard diet.
- Protein supplements are especially important for vegans and vegetarians who want to build muscle mass, as higher protein foods are often left out of these diets. Vegan and vegetarian proteins are derived from natural plant sources and work identically in the body.
- While convenient, protein shakes, energy bars and other supplements should never take the place of fresh, wholesome foods in everyday life. They are nothing more than what they promise to be: supplements.
Step 3. Eat green vegetables
You've always heard that phrase as a child, which is great advice even today. Brightly colored vegetables are rich in antioxidants and other nutrients such as iron, potassium, fiber and vitamins. They should always have a place in your diet.
Generally speaking, green, leafy, or strong or dark colored vegetables contain the highest concentrations of beneficial nutrients. This makes vegetables like broccoli, kale, spinach and sweet potatoes perfect for developing a healthy body
Step 4. Consume only the proper fats and carbohydrates
These macronutrients are high-calorie food types that give the body immediate and long-lasting energy. These affordable and tasty foods are indispensable for active people. Most carbohydrates should come from "clean" sources such as whole grains, fruits and vegetables (not fortified grains, starchy pasta, processed sugar, etc.) and with regard to fats, it is important to stick to mono varieties - and polyunsaturated, which include products such as avocados, almonds, olive oil and dark chocolate.
- Carbohydrates are essential to supply the body's need for strenuous activities, but they can also cause unwanted fat production when ingested in excess. A good amount to aim for is 100 to 150 g of carbs a day if you want to build muscle while controlling the amount of body fat.
- Mono- and polyunsaturated fats contain compounds that target the free radicals present in the body's cells, reversing oxidation damage and keeping you healthy and looking good.
Step 5. Limit your intake of unhealthy foods
This Step is obvious, but everyone needs an occasional reminder, especially with the huge popularity of quick snacks like pizza, dumplings, and macaroni and cheese. Leave these treats for cheating days that deserve a reward or for the first meal after a strenuous workout, whose excess calories will be used to restore lost muscle energy. Developing a strong body takes a lot of self-control and self-effort - it would be a shame to ruin a week's worth of sweating over some bad eating decisions.
- Resist the urge to overdo the food. If you're hungry, make or order a balanced meal containing at least one-third lean protein with a carbohydrate source and a fresh fruit or vegetable. Don't wait until you're hungry to get to the first drive-thru that comes your way.
- It may not be healthy to eat certain foods regularly, even if they seem like good choices. Certain fruits, such as bananas, grapes and apricots, for example, can contain as much sugar as a soda, despite their healthy associations.
Method 3 of 3: Improving Your Lifestyle and Habits
Step 1. Have rest days
You should rest for at least two days from weight training and other physical exercise. Few things are more important in developing strong, healthy muscle mass than rest. By exercising with weights, you are causing small tears in muscles and joints that build up if there is not enough time for recovery. Resting gives these hard-working muscle fibers time to recover and strengthen, making them more resistant to wear and tear and causing the muscle itself to swell.
- Rotate the rest days into your daily training routine. For example, you can workout back and biceps on Monday, legs and torso on Tuesday, rest on Wednesday, exercise chest and triceps on Thursday, jog on Friday, rest on Saturday, and so on.. That way, all major muscle groups will have enough attention and time to rest between training days.
- Muscles without the opportunity to recover accumulate damage taken, increasing the likelihood of injury.
Step 2. Sleep
It's important to get enough rest. The human body performs most of its repairs at the cellular level during sleep. This means that while you rest, small breaks and sprains are repaired, fat is continually metabolized as energy, and new muscle fibers are built. There are many people who find excuses for not getting enough sleep, but don't realize that sleep deprivation goes directly against developing a strong, healthy body.
- Try to get at least six hours of sleep each night, with short naps throughout the day if necessary.
- Turn off all visual or auditory distractions at least an hour before bedtime. Electromagnetic energy from television, tablets or video games can make it increasingly difficult to fall asleep.
Step 3. Decrease alcohol consumption
Everyone loves a good party, but drinking too much alcohol does more harm than good. This is also true when it comes to your health and fitness. Not only is alcohol crammed with non-nutritive calories, it's also capable of flushing calcium out of your bones, making bodybuilding difficult and dangerous. Don't be afraid to have a few beers on special occasions, but remember not to do it daily, being careful about excesses.
- Most beers and liquors are distilled from fruits, vegetables and grains, indicating that they contain all the carbohydrates in sugar with no nutritional value.
- Alcohol consumption is also associated with tissue damage, nerve dysfunction and even organ failure in abnormally high amounts.
Step 4. Minimize stress
An often overlooked aspect of muscle development is the moderation of hormone levels in the body. Natural hormones, such as testosterone, play an important role in driving muscle growth, and they can be negatively influenced by factors such as stress and anxiety. More than anything, stress is an inhibiting reaction - building your desired muscular physique can become an even greater challenge when your body's resources aren't being used efficiently.
- Find constructive ways to reduce stress. Practice positive thinking, take a few minutes to meditate quietly at the end of the day, or take a relaxing bath. Anything you can do to minimize the effect stress has on your life will allow you to reach new levels of fitness in your quest for a healthy body and mind.
- Exercise itself is one of the best ways to relieve stress. Working out regularly will give you the body you want and will also allow your body to relax, process everyday stressors and achieve greater mental clarity.
- Consume high protein foods or a protein supplement immediately before or after an intense workout. They ensure that protein is available to your muscles as energy stores are used up, giving you a boost in building muscle mass.
- There are several basic training routines available for beginners on the internet. Look for a simple program such as 5 x 5" for powerlifting or calisthenic routines of varying difficulty. In general, a good workout plan includes exercises focused on all primary muscle groups, allowing for a balance between strength and endurance training. and consider the consideration time.
- If you can't afford to join a gym, start working out at home with basic weight training exercises. If they are good enough for the military, they will be suitable for the beginner as well. Don't let the lack of equipment stop you from fully exploiting your potential.
- Motivation is important, but discipline is key. It is much more important to get into a constant routine with training and diet than always looking for something that brings motivation. Don't look for the motivation to do it, just make the decision to do what it takes.
- Remember to give each muscle group the necessary focus. It's tempting to want to exercise those with the most aesthetic appeal more often, but this can lead to imbalances and disproportionate growth after a while.
- Drink lots of water before, during and after training to avoid dehydration. If you tend to sweat a lot during exercise, the effects of dehydration will show up even if they aren't immediately noticeable.
- Developing a muscular body takes time. It is often necessary to train diligently for several years to cultivate a body with impressive musculature. Don't be discouraged if your efforts don't seem to pay off from the start. Keep going: The only sure way to not make any progress is to give up.
- Always warm up before starting strenuous exercise to avoid injury and allow yourself to exert yourself as much as possible.
- Don't let your ego stop you from calling a scout to help you with the heaviest weights. It's better to ask for help and not need it than to risk being crushed by pride.
- Just exercise for an hour or two. If you feel like you're not tired after this period, try increasing the intensity of your workouts. Exercising for a prolonged period can bring ailments such as dehydration, ketosis and increase the risk of east. Rhabdomyolysis, the infamous "crossfitters' disease," is an irreversible muscle problem that results from overworking.
- Be courteous and respectful to others at the gym. Clean equipment after you're done using it, put the weights back in when not in use, and wait for your turn to use free weights and machines. All of you are there for the same purpose; there is no reason to be rude.