Top 7 Ways to Build Muscles
By Daniel Harper
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Building muscles is not easy. It requires time and a lot of dedication. However, well-built muscle will give you benefits such as a stronger physique which improves your resistance to injuries, a healthier body which makes you more resistant to diseases, and a better-looking form. Should you decide to build muscles for a stronger, healthier and better-looking you, here are seven ways to build muscles.
1. Strength training. Muscles are naturally built in response to strenuous activities. Strength training such as lifting weights forces your muscles to get bigger so you can exert more force for your next workout.
2. Consume more protein. Protein is the building blocks of muscle tissue. Without protein, it would be near impossible to build the amount of muscle you always wanted. It’s like wanting to build a house without supplying the cement and sand. Aside from consuming your favorite protein shake, add other good sources of protein which includes white-meat poultry, milk, eggs, soy, lean beef and pork tenderloin.
3. Eat less junk. Building muscles requires good nutrition. And good nutrition means cutting down on junk food. Eat more clean foods such as oats, steamed fish, boiled chicken, fruits and vegetables. Should you eat meat, just make sure that it is prepared with less fat as possible. Of course you can still eat your favorite burger or pizza to increase calorie intake but not as part of your daily diet.
4. Lessen cardio. Cardio is good for keeping fat levels low however you should lessen it if your primary focus is building muscles. Besides, you’re not going to burn a lot of fat if you’re eating extra calories to build muscles. Doing less cardio minimizes the fat gain while allowing your body enough rest to grow big. For that, try limiting your cardio workout to 2 times a week for 20 minutes.
5. Go stretching. After a muscle building activity, your muscles sometimes become too tensed and tight that you can hardly move. Having this kind of inflexibility will make you more likely to get injured. Stretching cures the post workout soreness while allowing you to become more flexible. This will also help you recover faster on your next workout.
6. Eat regularly. Like what was said on number 2, food is the raw material that your body needs to build itself. If you don’t eat regularly or go too long without food, your body will be forced to burn your muscle tissue to create the energy it needs. To avoid this, make sure to have 4 to 6 meals a day spread out at a gap of 3 to 5 hours to keep your body at its muscle building state.
7. Work with a fitness trainer. Professional athletes always work with their fitness trainer when working out. So should you. Building your muscles under the supervision of a coach will produce better results while significantly lowering your risk to injuries.
Having well-built muscles doesn’t happen overnight, it requires a lot of discipline and self-control. Like every workout, this is a no pain-no gain situation. So before you hit the gym and start doing the tips mentioned above, make sure that you are well prepared and that you’ll follow-through.
“Perseverance is not a long race; it is many short races one after another.” ~Walter Elliott
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