Gaining muscles can speed up your metabolism which can help a human being burn calories faster. That helps to lose body fat too. Certain muscle loss comes with age, so building the strength of body muscles increases bone density and reduces the risk of injury. The fat cells of the body store energy and the muscle cells in the human body use this energy. Gaining muscles by strength training can increase body’s energy requirements. You can start by lifting light weights, progressively lifting heavier ones as you progress. Specifically, include squats and dead-lifts and compound movements – they target the muscle building triggers in your entire body. Sleep as much as you can. Eat more calories, especially on training days (with plenty of proteins).
1. Maintain A Proper Diet To Reach Your Goal
No matter how rigorously you are exercising, it will just account for half of the muscle building equation. The other half is obviously your diet plan. You must eat the right things to reach your goal, such as eggs, chicken, nuts, yogurt, fish and other items that are high in protein and low in carbs.
2. Drink Protein Powder Along With Sufficient Amount Of Water
Drinking protein shakes after a workout session will help you build muscles faster. Only use protein shakes as a complement to your diet. They repair your muscles and help them grow faster. According to the American College of Sports Medicine recommendations, to increase muscle mass in combination with physical activity, a person needs to consume about 1.8 grams protein per kg of body weight per day. Or we can say a 68 kilogram or 150 pound person, needs 122.4 grams of protein per day. There are many varieties of protein powders in the market. You can select any one of them. But only drinking protein powder will not be sufficient. You have to keep yourself hydrated. Drink at least 3 to 4 litres of water daily. It will help your body to improve the digestive system and maintain the immune system.
3. Don’t Let Stress Ruin Your Goal and Disrupt Your Sleep
Stress can kill muscle gain. Catabolic hormones such as cortisol, which are released during times of stress, can quickly put the brakes on muscle growth. In fact, stress can be the number one progress killer. Arguments at home, long stressful hours at work, missed meals, lack of sleep and general chaos, all contribute to stress and cortisol release. Try to stay stress-free and focused towards your goal. And the most important thing is, rest yourself properly on a regular basis. Have a sufficient amount of sleep. Do not ever compromise on your sleep. Your body needs sleep of 7-8 hrs everyday. The wear and tear of muscles is repaired during sleep so it is very important.
4. Make A Proper Workout Chart
You need to prepare a proper workout chart that should include free hand, cardio and weight training exercises. Because diet cannot give you your desired body shape and muscles alone. Here we are giving below some of the exercises that you should have in your routine.
Squats are actually one of the best exercises. They can help build muscles in your entire body. Squats increase human body’s muscle mass and burn more calories, they help gain more strength in your legs and tone your back. They also increase your blood circulation. As a beginner, you can do three sets of 15 to 20 squats a day. You can increase or decrease the number of sets and reps if you want.
How to do: Stand straight and set your feet at about shoulder width, turn your toes outwards slightly. Look straight and stretch your hands straight in front of you. Keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can, then give a pause, then slowly push yourself back to the straight position. This is one rep.
6. Push Ups
Push-ups work on the chest, shoulder, triceps and core muscles. You can call push-ups a complete muscle building exercise in itself.
How to do: Place your hands on the ground slightly wider than the shoulder part. Bend your elbows to lower yourself towards the ground, then straighten your arms to raise your body again. If you can not do proper push-ups in the beginning, then you can try the same movement with your knees bent slightly or touching the floor. Or start on an incline. Use the original technique against a wall. Place your hands just beyond shoulder-width on the wall.
Lunges are basically for glutes. Lunges are a very effective and good exercise for thighs and glutes. They help increase the strength and size of lower major body groups. The muscles known as Gluteus maximus, Gluteus medius, Transverse abdominus, quadriceps, hamstrings and obliques are developed during lunges.
How to do: Stand in a position with feet hip-width apart. Take a very large step, as large as you can. Bend your knees at 90-degree angle and descend until your rear knee almost touches the floor. Try to keep your weight and balance on your front foot as you lower your hips. Keep the front foot flat and back foot’s heel lifted. Then alternate the leg. Do about 10 to 15 reps for each leg, about three sets.
8. Shoulder Press
Shoulder press exercise helps to strengthen the upper body muscles. While the shoulder press focuses primarily on two portions of the deltoids, or shoulders, it also works a plethora of other muscles. Your trapezius, triceps and rotary cuff muscles all have to work in conjunction with your shoulders for this exercise to be done properly.
This exercise actually focuses on the upper body muscles. It has proven beneficial for building and improving upper body muscles and strength, especially the latissimus dorsi, biceps, and deltoid muscles. It is also quite beneficial in keeping the shoulder healthy.
How to do: Sit straight and keep your elbows pointed straight down. Think of pulling the lever using the strength of the muscles around your armpits, lower upto your chin or just below as per picture above. Grab just outside your shoulders or a little wider. Also, try using the ‘V-grip’ handle.
10. Biceps And Triceps workout
There are actually so many workouts for biceps such as Bicep curl, Incline Dumbbell Hammer Curl, Wide-grip standing barbell curl, Hammer Curl, Pull up, Chin up, Dumbbell Biceps Curl, Regular-Grip Barbell Curl and so on. Any of them will help increase the muscles of the bicep area. If you do them regularly in the correct way, then you will definitely get the desired results. But you should also know that lifting weights every day can hurt your goal of gaining muscles and getting leaner. You have to make a schedule for different body parts on different days.
The best triceps exercises are Barbell bench press, Dip (Weighted If Possible), Cable Triceps Extension, Kickback and Close-Grip Bench Press. Here we have mentioned how to do the basic level of triceps workout i.e. Overhand Dumbell extension.
How to do: Sit down on a bench with back support. Grasp a dumbbell with both hands and hold it overhead at arm’s length. Keep your upper arms close to your head. Lower the weight behind your head until your forearms touch your biceps while you inhale. Then straighten your hands again. This is one rep.
Featured image courtesy: https://www.flickr.com/photos/roonb/
Thanks For Visiting 10Tips!