The following advice is not meant for people who are professionally doing fitness but for those who want to get the most out of thieir time in the gym.
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Here are some quick facts about how to build muscle.
You need to workout 3 times per week. This is the recommend number of workout you do per week.
It happens too often that people rush into things they don’t understand. You don’t want to workout more than 3 times per week if you are not already in good shape.
Having a diet is crucial. Eating enough calories and protein is half the work you must do. Don’t make the mistake of not having a diet. You want to lose fat and gain some muscle. Dieting while skinny is not much different, you need to eat more calories and 1g of protein per pound of weight. Get your calories from food that is full of carbs and not fats.
Do you want to improve strength? Do more of heavy lift exercises. If your goal is to lose fat you do cardio, but not when you want to build muscle. Strength exercises will tell your body it needs more muscle which is what you want.
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The best strength exercises are squats which work for your whole body. After the first few workouts you should feel sore if you don’t, that means you are not working out hard enough.
Don’t workout too much on machines. Do more work with weights and other lifting equipment. Machines are not as natural and your body can get injured so try to use other methods. Squats can be done without any kind of machines, the only thing you need is good technique and weights. Try to get to 300lbs with squats, after this you can do a lot of other exercises without any problems and you will already have well build body.
Eat properly. The recommended intake of protein is 1g per 1lbs of your weight. So if weight 180lbs you should eat 180g of protein per day. There is a lot of protein in meat, fish, cottage cheese, milk, almonds and soy. Get some dieting guide and use it to find some protein rich foods.
You should know that building muscle will take exercising your body from tip to toe. You shouldn’t focus only on one part of your body just because fitness magazines say so. You have probably already seen those gross disproportioned guys who look like champs on top but like weaklings on the bottom. It’s funny and unattractive. You don’t want to be one of those guys.
Here is everything explained again.
Exercise intensively and not longer than 1 hour. Make an effort to sleep at least 8 hours per day. Dieting is as important as working out if not even more. Don’t stop until you reach your goals.
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Tags: fitness tips, how to get buffed, how to get strong, muscle gain advice, muscle growth