Building muscle is an important part of getting fit, but not everyone experiences it the same way. While it may come naturally for some, others may struggle with it. We understand that. And, so, we have drafted a brief guide that you can refer to on how to build muscle in the best way possible for yourself.
You decided to get fit. You ditched the junk food, and started eating healthier. You went to the gym regularly, and worked at it religiously. You were consistent with all your cardiovascular exercises, and now you’ve shed all those unwanted extra kilos off your body.
Yes, you lost weight. But does that mean you got fitter? Is becoming fit and healthy equivalent to just losing weight? It doesn’t feel right, does it? We all know that a cardiovascular workout is important to keep your heart healthy. But what about the other muscles of your body? It is equally important to keep those muscles happy as well. So, it is a good bet to incorporate strength training into your exercise regime.
Here’s why you should build muscle
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Weight lifting strengthens your muscles and helps delay muscle loss in the ageing process
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When your muscles are healthy and flexible, your body can perform better
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Healthy muscles go a long way in keeping your joints and bones healthy
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Strength training and weight lifting can improve chances of recovery and reduce risk to illnesses
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They can also reduce the risk of osteoporosis and help in arthritis pain management
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Strength training helps tone the muscles and makes you look leaner
Now that you know the benefits of it, here’s how to build muscle
Protein-rich diets aid muscle development
When trying to build muscle, it is important to eat well. As you begin your day, make sure your diet is protein-heavy. Eat an omelette or boiled eggs for breakfast, a protein-rich smoothie for a snack, some cottage cheese for lunch, or a chickpea salad for dinner. Start your day right to reap the most benefits out of your training.
Other than having a protein-rich diet, it is important to not starve yourselves for long hours. This often results in you compensating for it by stuffing yourself with one big meal. Instead, in addition to your usual breakfast-lunch-dinner routine, have some healthy mid-meal snacks such as a fistful of peanuts or mixed dried fruits. Avoid working out on an empty stomach. Instead, incorporate protein supplements, such as a protein shake, pre or post-workout.
Take it slow when building muscle
If you choose to lift weights for strength training, focus on the technique at the beginning. Then gradually, increase the weights you are using. Otherwise, you may risk sustaining an injury if you do not have the correct form and technique in place. If you join a gym, seek guidance from a personal trainer or the gym instructor. Don’t hesitate to ask for help if you don’t understand the complicated machinery. Watch tutorial videos and browse through the articles available for free on the internet. And once you get the hang of it, aim to lift heavy.
Body weight? Free weights? Or, machines?
It is possible to build muscle mass using any of the three methods; none of them is better than the other. It is a simple matter of choice. If you do not have access to the gym and don’t own free weights, you can use bodyweight exercises. You can also follow a strict diet to build muscle mass. However, the muscle gain in this case will be slower. It will take a lot of effort and determination. Supplementing your diet with a protein shake will enhance the effect. If you can, it is advisable to invest in some free weights, resistance bands and kettlebells to make the most out of it.
If you can, join the gym. Gym instructors and personal trainers have a ton of information. And, the gym gives you access to professional machinery which can be used for best results. Using machines is especially useful if you are overweight and cannot perform the body-weight exercises by yourself.
Target muscle groups to build individually
You can get the best out of your strength training by alternating between working the muscle groups. For example, if you worked on your back, shoulders, and biceps on one day, work on your legs, triceps, and chest the next day. This method isolates your muscle groups. Isolation of muscle groups further helps in building muscle mass. But, as you progress, lift heavier and advance to doing compound exercises.
Compound exercises work for multiple muscle groups at the same time. They bring symmetry to muscle gain. It helps build overall strength. Other than in the gym, we never separate muscle groups in isolation to perform any task. In that respect, compound exercises help in building strength for the real world, and not just for lifting in the gym.
Remember, not every body responds to exercise in the same way. So, it is important to customize your approach to building muscle
While it is important to keep sight of the bigger picture and your envisioned result, it is also important to listen to your body. Pushing your limits is important, but what’s more important is to understand that the soreness of the muscles is okay, but a consistent pain in the joints is not.
Building muscle mass can be tougher than losing weight. Some people may even struggle with discovering how to build muscle in a way that gives them maximum results. It is important to not give up when the going gets tough.
Chalk out a training program with the help of your trainer, and keep track of your progress. It will help you feel motivated even on the days when you’d rather not move a single muscle. Only patience and persistence will help you reach your goals.
