Health

Top 10 Tips To Build Muscle

Top 10 Tips To Build Muscle

Health is the most important concern of every individual. Everyone wants to stay fit, look good and be confident about their body, be it a man or a woman. Just as having a curvier body is the ultimate goal of a woman, a nice muscular body is the desire of every man. If a man has that killer body and is also lucky enough to be a looker, he is guaranteed to be the talk among the ladies. Here are some tips to get those dream muscles.

10. One should eat enough protein

Muscle is like the other word for ‘protein’. To build nice muscles a good amount of protein in small quantities throughout the day should be consumed. It is generally suggested to have 1 gram of protein for every one pound of body weight; thus, chicken, meat, fish, egg whites, etc. should be in one’s diet chart.

9. One should have a good pre and post workout food

A nice meal having carbohydrates like pasta, rice or anything which takes longer to be changed into glucose should be consumed prior to the workout, as it gives energy to train harder for longer period of time. While a nice protein shake with something sweet like strawberry is an apt post workout meal.

8. One should drink sufficient water

Since water comprises 70% of one’s body, it is most significant to keep the body hydrated, thus, drinking at least 3 liters of water is a must. The more a person drinks water, the less is the chance to get dissatisfied as muscles are certain to grow.

7. One should start with bigger muscles

For a beginner, concentrating on the bigger muscles like legs, chest and back by doing pull-ups, squats, bench presses, prisoner presses etc. would be ideal to grow good muscles faster.

6. One should train till he/she gets totally fatigued

A vigorous session of workout leads to the breakdown of muscle fibers which the body has to fix by creating new muscles and this is due to fatigue.

5. One should use 45-60 minutes of workout at most

The relationship between the anabolic hormones and catabolic hormones should be kept inversely proportional; thus, training should not exceed an hour. Moreover, successful outcomes are achieved in the first 30 minutes actually, due to the highest level of energy and mental enthusiasm.

4. One should change the form of their training program after one or two months

In order to protect the body from suffering any kind of over exercise injuries due to its adaptation to the same impetus, few minor changes in the routine are necessary like rep changes or grip width and so on.

Build Muscle

3. One should have enough recovery capability

The muscles grow when one is in the recovery mode and not in the training mode; hence, it is required to have a nice recovery after intense workouts to fuel the growth. A nice chilled shower, relaxing massage, swimming and even meditation will help massively.

2. One should maintain a record of their workouts

The basic requirement to succeed in anything is to be progressive, thus, by keeping a track record from the time of start till the present will encourage one to add twists and turns in their training and try for more intense ones.

1. One should have proper rest

The most significant factor is to provide the body with that rest i.e. 8 hours a night in order for the muscles to relax and get all prepared to be broken down yet again.

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