How to gain muscles

      

How to gain muscles

Building and maintaining muscle mass is an important component of a well-rounded fitness program. Some people, however, tend to avoid this aspect of fitness because they are afraid that extensive technical knowledge is required or think that they will build too much muscle and develop an overly bulky physique. It is easy to learn how to build muscle naturally through weightlifting, and diet. On the other hand, if your goal is to build muscle mass and add some bulk to your physique, that too is entirely possible. It is simply the type of weightlifting program that you adopt that will determine the strength, size, and endurance of your muscles. You just need to understand the theory behind how and why your muscles grow to be able to develop a training program that will allow you to achieve your ideal body type. Regardless of what your end goal is, by building muscle you will improve your overall health, increase your strength, improve your physical appearance, increase your metabolism, reduce your body fat, increase bone density, and improve your coordination, confidence, and athletic ability.

1.   Diet

·         Increase your caloric consumption. Make you increase the calories that you were consuming before the start of the work plan. For instance, if you are currently consuming 400 calories a day, boost that to about 500 calories or even more.

·        Drink enough water. The body needs a sufficient amount of water to build muscle at an optimal rate. The amount of water taken depends on the bodyweight. Bodyweight in lbs X 0.6 = water intake in ounces.

·        Take your vitamins.  It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy.

·        Eat healthy fats. Fat is good for you, as long as you are eating the right kinds and amounts of fat, i.e. eating unsaturated fats.

2.     Doing exercises

·        Build an effective exercise routine. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger.

·        Work your whole body. You'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce which in turn stimulates muscle growth both while you exercise and for the entire day.

·        Schedule  your workouts. To avoid over-training, set up a schedule that works for you and your goals.

·        Weight training "Exploding" upward while lifting trains your muscles for quick, explosive strength. However, this increases the risk of injury if you do not use the correct technique.

Conclusion

Keep it simple and always go back to the basics. In knowing about these 2 things, it should put your mind at ease and let you focus on training, eating and enjoying the journey.