When you’re armed with knowledge of the latest scientific studies and years of experience, building muscle is easier, but it still takes hard work. Before you lift a barbell or do your first squat, you must decide your goal and why you want to build muscles. Do you want to get stronger, or is bulk and size your goal? Is weight loss part of your plan? Do you need to gain weight or only tone your body? Every goal requires a different approach and different nutrition and workout plans.
Make your diet match your goal.
Whether you want to lose weight and build muscles, build big muscles, or get stronger, you need the basics. Good nutrition is part of the basics. It includes quality macronutrients, protein, carbohydrates, and fat. Quality protein, like salmon or other fatty fish, also provides healthy fat to aid in the absorption of vitamins A, D, K, and E, the creation of hormones, and the formation of cell membranes. The amount of protein necessary will depend on factors like your weight loss goals, body weight, activity level, and age. Eat clean and choose whole foods.
Maximize your training time.
Vary your workout using bodyweight, weights, and other strength-building exercises like battle ropes. Do compound exercises that work several muscle groups at once. Start slowly, especially if you’ve been inactive for a while. Do bodyweight exercises first and build to weighted ones. Always focus on form when starting anything new. If you’re working with weights, find your one repetition maximum, the most weight you can lift without affecting your form. A personal trainer can help you do this.
Give your body a chance to rest.
More is not always better. If you’re doing intense strength-building, give the muscles you worked 48 to 72 hours for recovery. Exercising to build muscle tissue causes microscopic tears in the muscle. During the recovery period, your muscles heal and get bigger and stronger. If you overwork the muscles, they don’t have time to heal. You may lose muscle tissue.
- Eat a snack containing protein and carbs 30 minutes before working out and as soon as possible after. If you’re eating a full meal, eat 1-3 hours before exercising, depending on the size and digestibility of the food and the intensity of your training.
- Get adequate sleep. Your body repairs the tissues when you sleep. It’s when the magic takes place. Lack of sleep can interfere with muscle building. It diminishes leptin–the satiety hormone—and increases ghrelin–the hunger hormone, so you eat more.
- Include circuit training. Circuit training builds both muscle and endurance. This high-energy workout maximizes the benefits of your workout time. Include flexibility, balance, and endurance exercises in your strength training program.
- Always check with your healthcare professional before starting any fitness program or dietary change. We can help you develop a fitness program and learn the nutrition to reach your goal.
For more information, contact us today at Rising Fitness Gym