You don’t have to be a bodybuilder to want to build muscle. There are many reasons why you should add muscle mass, including boosting your bone density, improving the agility of your joints, increasing your metabolic rate, decreasing the risk of various diseases and making everyday activities easier. So, if you are looking for tips to build muscle, here is what you should do.
1. Genetics do play a role
First of all, it’s important to understand that genetics play a role in your ability to pack on muscle. While you cannot choose your parents, there are certain things that you can still do. Furthermore, young males have an advantage when it comes to building muscle as they have higher amounts of testosterone than any other group.
2. Protein is essential
In order to build and maintain muscle, your body needs protein. To provide your body with all the protein it needs, you should include it in every meal. The sources of protein are plenty so you will not have a hard time deciding on which recipe you should make. From red meat, poultry, and fish to eggs, dairy, and why, you can easily have a different dish every day. Plus, if you’re vegan, you can still find plant-based substitutes.
3. Whole foods are recommended
You want your meals to consist of mostly whole/organic food. Avoid processed foods that usually include high amounts of sugar, sodium, trans-fats and other chemicals. Instead, opt for fresh meats, eggs, oats, rice, quinoa and so on. Additionally, make sure every meal you eat includes fruits and veggies, as they are not only full of essential nutrients and fibres but most of them are also low in calories.
4. Carbs are better after workouts
Carbohydrates are essential for having enough energy but people tend to eat more than is required. While you can also eat carbs as soon as you wake up or an hour and a half before your workout, you should consider limiting them to only after your workouts. Some of the best carbohydrates that help build muscle include sweet potatoes, beetroots, brown rice, and wheat pasta.
5. Healthy fats are beneficial
Not all fats are bad for you. Increase your healthy fats intake to improve fat loss as they digest slowly. Avoid margarine and artificial trans-fats in your meals and include avocados, peanut butter and fatty fish into your diet.
6. Proper form and technique are important
While following a bodybuilding diet is essential for building muscle mass, you also need to know how certain exercises are performed. You need to learn proper form and techniques so it’s recommended to look for an experienced trainer if you are a beginner. In order to be able to do a majority of exercises that will help you build muscle, you need to be stretched enough so don’t overlook warmups either.
7. Intensity of the workouts should be increased over time
It’s crucial to increase either the weight or the number of reps you do as you want to avoid plateauing. Your goal is to tire your muscles and do as many repetitions as you can before you reach exhaustion. As you tire, do your best to still finish your set of reps and don’t allow yourself to be so fatigued that you cannot do any more repetitions.
8. Water helps build mass as well
You need to keep in mind that any training results in sweating, which means that you lose water. Not having enough water in your body impairs muscle recovery. As this is not something you want, make sure you drink enough water to prevent dehydration as well as hunger.
9. Supplements can aid the process
Supplements are often used to enhance the muscle-building process. You can turn to creatine supplements for example. This is a natural compound that doesn’t directly build muscle but it will aid in your performance and thus effectively promote growth.
10. Rest cannot be overlooked
It’s vital that you understand that the real growth happens while you are resting. This means that you cannot overlook the importance of rest. Sleeping for at least eight hours and having rest days after every three days of intense workouts is imperative for building muscle. If you overexert yourself, you will never reach the desired goal.
If you want to build muscle, keep these tips in mind. From genetics through diet and proper form all the way to rest, there is plenty to think about.
Article Submitted By Community Writer