Muscles can be built over a period of time with hard work, discipline, right eating habits and the right workout done on a regular basis. There are many ways to build muscles and all of these collectively help in building your muscles. Just workout without focus on diet, or just diet focus and irregularity in workout is not going to help.
You need to plan well keeping in mind your body structure and strength while formulating different ways to build muscles. Here are some tips and ideas which will help you.
6 Various Ways To Build Muscles
What And When You Eat
Protein is essential for muscle growth and you need to have this in abundance. Protein supplements will also be helpful but it is best to focus on natural products to build your health. You need to have at least 2gram of protein for every pound of your weight. Ensure you have a protein shake everyday to let your body have its regular dose of protein.
Prepare a shake using 2 scoops of protein powder, peanut butter, banana and skim milk. Have your food at regular intervals of time. Instead of having 2 large meals in a day, have 6 smaller meals throughout the day. It will give your body enough time to digest and build muscles.
Drink plenty of water throughout the day. You will be focusing on muscle building and as your muscles grow you will need plenty of water to keep them healthy and help their functioning at their optimal rate. Drink plain water as well as fresh juicy fruits to maintain a fluid balance.
Fats For Muscle Building
Having enough monosaturated fat is a way to build muscles. Have nuts like almonds, peanuts, cashews, pistachios which all help in muscle building. Include polyunsaturated fats also like soya beans, soybean oil, cottonseeds, corn and flax seed oil in your diet for muscle growth. Omega 3 fats are also excellent muscle builders and can be found in tuna, trout, sardines and salmon.
Limited Cardio Training
Cardio is excellent for burning fat but it can restrict the growth of your muscles by steadily burning amino acids and glycogen. Keep little bit of cardio training – you can try out light jogging for 30 minutes in a day or sprint intervals which will help to build muscles.
Whole Body Workout
Focus on whole body instead of specific areas as your routine. Use more muscles for training which will ensure more production of hormones which will help in muscle growth.
All muscle groups should be given equal importance for best results. This will ensure balanced training, super growth of muscles and complete flexibility of your body.
Taking Adequate Rest
You might be restless to build muscles quickly, but you cannot carry out continuously. This will not speed muscle growth but can have adverse effects too, in the form of injury. Your body needs time to build muscles, it needs time to repair and recover.
8 hours of sleep is essential to keep energy levels high. These are some popular ways of building muscles which in a combined way help you to achieve your targeted muscle growth.