Strong, shaped muscles can make you look healthy and sexy. While muscle mass is easy to gain if you are fit enough, someone who is still weak should be careful when trying to build their muscles. This article shows you how to build muscle mass safely and effectively through a combination of diet and exercise.
Step
Method 1 of 2: Exercise
Step 1. Set up an exercise routine before you start exercising
An exercise routine will keep you focused and allow you to properly monitor your progress. If you can afford it, consult a personal trainer at the fitness center for a safe and efficient program. If you don't have a gym membership, search the internet for fitness tests and get tested to measure your fitness level so you can develop an appropriate workout routine. You can work out in the fitness center or at home. Don't forget, you're adjusting exercises that require extra equipment if you're doing the exercises at home.
Step 2. Start with a set of dumbbells if you want to build muscle mass and build muscle mass, or use resistance bands if you want to build lean, toned muscles
If you're still weak, it's best to start with a weight of 1.5-4 kg so you can lift it for 8-12 reps and 2-3 sets. If you're using a resistance band, start with light or medium resistance.
Step 3. For beginners, it's best to lift weights 2-3 times a week, and never lift weights on consecutive days because the body needs rest to recover and develop
Step 4. Depending on your needs, do exercises such as dumbbell curls, overhead extensions, bench presses, shoulder presses, squats and lunges
You can do all of the following exercises with dumbbells or a resistance band. Aim for 8-12 reps and 2-3 sets for each exercise.
You must know the correct attitude of the various exercises before performing them. The right attitude ensures a safe and maximally beneficial exercise. Watch videos on the internet to see demonstrations
Step 5. Continue the routine for two weeks
After two weeks, you can use heavier weights or increase the resistance band resistance. After two weeks, you will need to change your exercise routine to still make progress. You can change your workout routine by changing the order of your workouts, adding weight, and trying new exercises.
Step 6. Do cardio 3 times a week
Do cardio when you're not lifting weights. Cardio sessions should last 30-60 minutes. Good cardio exercises include running, jumping rope, swimming, and cycling. Change your cardio activity every two weeks.
Method 2 of 2: Balancing Nutrition
Step 1. Maintain a healthy and balanced diet
Without the right diet, your efforts at the gym will be in vain.
Step 2. Make sure to get enough protein intake
See how much protein you need to eat each day online (by weight and activity level). Rich sources of protein include:
- Peanuts and peanut butter
- Quinoa
- Beans and other legumes
- Soy milk
- Cheese
- Egg whites (avoid egg yolks as they contain about 4 times the daily requirement of cholesterol)
- Low-fat meats, poultry products, and fish.
- Tofu and tempeh.
- Protein supplements based on whey, hemp, or pea protein.
- Sprouts (a great source of protein for vegans).
- Spirulina
Step 3. Make sure the diet consists mostly of natural foods and doesn't have a lot of processed foods
Eat lots of vegetables, fruits, low-fat protein, and whole grains. Choose foods that are nutrient dense and low in fat and rich in fiber.
- Reduce your intake of soda, sugar, and alcohol.
- Stay away from tea and coffee as much as possible as they both tend to dehydrate the muscles thereby reducing their volume.
Tips
- Do not give up. Keep trying until you reach your goal.
- Push the body beyond its limits! Don't stop when you're tired. Keep practicing and rest as much as you can when you're done.
- Don't be lazy! The only way to increase body strength is to lift weights as often as possible. In addition, try to do activities that train the muscles in your daily life.
- Enough rest. Your body needs plenty of rest so make sure to get 7 hours of sleep a night.
- Be patient and don't rush. Over time, you will begin to gain strength.
- Make sure you set aside 1 day of rest a week.
- Focus on the core muscles as they help build upper and lower body strength. Try doing yoga once a week to strengthen your core muscles.
- Organic food is best because you get all the nutrients from the food. Also, exercise with good slow movements at the beginning of the 2-second rep and the end of the 4-second rep. Change your workout every month so that your body doesn't get too used to a particular exercise and your shape doesn't change. Then, pause between each meal. Eat 5-7 times every two hours a day.
- Try a vegan diet because animal foods also contain a lot of fat and cholesterol. Plant foods do not contain cholesterol.
- Try measuring your muscles before and after your workout so you feel like you've accomplished something.
- Take 1-2 days of rest after a long, strenuous workout. If your muscles are sore, you're making progress.
- Don't push yourself too hard. Don't let your body get injured because of overtraining!
- If you want to try a vegan diet, be sure to take a multivitamin too, as plants don't contain as many nutrients as meat.
Warning
- Do not use steroids to build muscle because it will only hurt your body.
- If you go to the gym, be sure to exercise to your limits. Don't compete with people who lift heavier weights. Everyone is different, and you'll see progress if you stick to a consistent diet and exercise.
- Consult a doctor before starting an exercise program
