If you are a fitness enthusiast, bodybuilder or an athlete, you need to increase your muscle mass to improve not just your strength, but also your physique. You will need to have both a workout program as well as a diet program to ensure your body gets everything it needs to grow muscles. It is important to note that muscle building is not an easy process. It takes a lot of time, hard work and motivation. If you stay motivated long enough, you may get the reward of having a well-toned, lean and muscular body. The following are some muscle building tips to help you in the journey you have embarked on:
i) Exercise Hard
The most important component in any muscle building program is exercise. Weight training helps to grow muscles by forcing the body to adapt to the new physical demands. During your workouts, be sure to exercise every single muscle group in the body from your feet and thighs to your shoulder and neck muscles among others. There are different types of exercises that you can perform at the gym to work all the different muscle groups in the body. Ideally, you should lift weights at least three times a week. Each day should be dedicated to a certain muscle group.
ii) Have a Proper Diet
Your muscles can only increase in size and strength if the body gets enough nutrients to increase the number of cells inside each muscle fiber. For this reason, you should increase your protein intake as well as your consumption of healthy fats. Be sure to also drink a lot of water because water is a key component of life. Ideally, your meals should be packed with a lot of proteins, either plant or animal proteins. They should also contain a lot of carbohydrates as these foods will provide the energy needed by the body. After all, you will need a lot of energy to lift weights at the gym for several hours. In addition to that, you should also add plenty of greens to your meals. Fruits and veges contain trace elements and essential nutrients that your body needs.
iii) Increase Your Cardio Workouts
Cardiovascular exercises are meant to work the cardiac muscles. A strong muscular body needs a strong heart to ensure it can perform optimally. The best cardiovascular exercises are jogging, swimming and cycling. If you do not have hours and hours to perform these exercises, you may want to consider HIIT or high intensity interval training. These exercises consist of two parts; the high intensity part, where you run, cycle or swim as fast as you can for 30 seconds, and the low intensity part, where you jog, swim or cycle slowly to relax the body before you start the second cycle.
iv) Drink Plenty of Water
Water is not just a key component in cell physiology, it also helps to cool the body and remove toxins among other things. The body loses water in a number of ways, so your water consumption will help to replenish the lost water.