Strength training and regular cardio will help you build muscle and burn fat so that the curves of the muscles in your body will be more clearly visible. To get a muscular body, exercise is done as much as 5-7 days per week. Therefore, don't waste any more time and start now.
Step
Part 1 of 5: Setting Goals
Step 1. Determine the weakest part of your body
To get a muscular body, you are required to train the muscles of all parts of the body so that all your muscles are formed evenly.
If you don't know which part of your body is weak, go to the gym and take a fitness test there. You will be given aerobic and strength tests. From the results of the two tests, you can know which body parts need to be trained
Step 2. Set aerobic and strength training goals
Goal setting makes it easier to track your training progress and muscle development.
- For example, a cardio workout goal is to run 3.2 km in 15 minutes. Do interval training in the form of moderate-power sprints 3-4 times a week to reach your target.
- Your strength training goal is, for example, 10 push-ups daily for 2 months.
- Usually the target for men is different from women. Men generally build more muscle mass, while women tend to build lean muscle mass. This difference affects the type of weight training performed.
- Include a weight loss goal. You can lose weight while building muscle. Lifting weights will speed up your metabolism, so you need to do cardio to burn fat.
Step 3. Write down your goals
Divide one big goal into 4-5 smaller goals to make it easier to track your training progress.
Step 4. Create an exercise schedule
Schedule weight training 3-4 times a week and include rest days between workouts. Cardio exercise at least 3 times per week for 30 minutes, and bodyweight training (exercise without special equipment) 3-4 times per week. End your workout schedule with a daily stretch to cool off.
Make sure you give your body time to rest. If you feel too tired from too much exercise, rest for a day. Weightlifting and cardio should be rotated weekly. When you rest, damaged muscles are rebuilt with new, stronger muscles
Part 2 of 5: Bodyweight Workout
Step 1. Learn the basics of bodyweight exercises that work several muscle groups at once
Bodyweight exercises consist of squats, lunges, planks, side planks, calf raises, push-ups and pull-ups.
- Take a barre, core burn, boot camp or TRX class to learn how to train properly. Once you are proficient, the exercises can be done at home.
- Stop bodyweight training if the exercise is weighing on your lower back. Ask your personal trainer for advice on replacing bodyweight training with something else.
Step 2. Bodyweight exercises are performed 2-4 times per week
Combine with cardio or lifting weights.
Step 3. Do a series of bodyweight exercises and include 30 seconds of rest
Short rest periods will increase body burning.
Step 4. Do 2-3 sets of 10-15 reps
Activate various muscles by doing repetitions slowly. Pause at the peak or bottom of dynamic movements.
Step 5. Increase the difficulty of the exercise using a barbell
Increase the difficulty level every 2-3 weeks consistently.
Part 3 of 5: Weightlifting
Step 1. Start with the weights
If this is your first time lifting weights, learn how to use the equipment properly first.
Set a weight that will allow you to do 2 sets of 10 reps. For those of you who want to build lean muscle mass, choose weights for 3 sets of 15 repetitions
Step 2. Work your long and short muscle fibers
After completing a full set of reps, do another set of half movements and increase the speed. This method will work both fast-twitch muscles and long muscle fibers.
Step 3. Work out muscle groups on different days
For example, work your arms and shoulders on Monday, your legs and abs on Tuesday, and your chest and back on Wednesday. Don't train the same muscle group two days in a row.
Step 4. Work your muscle groups until they feel tired
The muscle group should have reached the point of exhaustion by the time you finish lifting weights. Thus, the muscle will be formed faster.
Step 5. Increase the weight of the barbell every 3 weeks
The load should be increased by 2.2-4.5 kg.
Step 6. Perform weight lifting exercises without tools
If you already know how to do weight lifting correctly, do the exercise only with a barbell. Make sure your body doesn't wobble. Lifting weights without equipment will build muscle faster.
Part 4 of 5: Cardio Workout
Step 1. Do 20-30 minutes of cardio 2-3 times per week
Muscle will look more clearly if it is not covered in fat. Cardio exercise will burn fat in the body more effectively.
Step 2. Do interval training
Start with 1-2 minutes of sprints, followed by 4-5 minutes of moderate-intensity exercise. Interval training will increase metabolic efficiency and burn more fat.
Interval training is enough to do 20-30 minutes because at the same intensity, the benefits will not be different
Step 3. Try different sports or cardio machines
Try activities like running, swimming, cycling, brisk walking, and rowing to work your muscles and prevent overtraining.
Step 4. Cool down and stretch after your workout
Part 5 of 5: Maintaining a Diet
Step 1. Increase protein in your diet
Protein is the main building block of muscle and should be consumed immediately after exercise.
Lean protein that is good for building muscle is found in lean yogurt, fish, chicken, turkey, lean pork, lean beef, and milk
Step 2. Limit your consumption of refined carbohydrates
Refined carbs won't fill you up for long because as muscle builds, your metabolism increases.
Consumption of complex carbohydrates contained in wheat, whole wheat bread, brown rice and lentils
Step 3. Eat vegetables and fruits
You need vitamins and minerals to maintain health. Ask your trainer for directions if you need nutritional supplements. However, try to prioritize vegetables and fruits.
Step 4. Have a protein-rich snack after your workout
Snacks that are rich in protein, for example, yogurt smoothies, nuts or chicken wraps. These snacks will fill you up when your metabolism is working.
