Do you envy body builders for their six-pack? Do you want biceps you can show off everywhere you go? Are you looking for ways to gain muscle mass?
This article will take care of everything for you!
Being skinny can be really frustrating. You can’t pull off the looks others can, you can’t walk on the beach flashing your abs, and people don’t stop making fun of you. The solution is simple; make some muscles.
Getting rid of fat by having greater muscle mass will be a blessing for the body. It will guard you against diseases caused by obesity and tone you up.
Whatever your reason for wanting to build muscle strength, here are some ways to get you started:
Strength and Weight Training
The more you use any muscle, the stronger it will become. If you do not have access to a gym, get one! This is the first, most important step.
Once you have done the above task, you must engage your entire body into some compound exercises, so that all your muscles get the activity they must get in order to be stronger. Your exercise routine should consist of push and pull exercises, leg exercises and exercises that get the core burning. You can slowly add more weight to your exercises, for faster and better results. This will also depend on the goals you have set for yourself.
One more tip that can serve you is altering the routine of your exercises. This means that if you work out thrice a week for a total of 6 hours, you can spread this time amongst 5 or 6 days a week. Change this again. Your body should not get used to the same exact routine, because this decreases its effectiveness. The key is to surprise your body every week.
Also, remember: A high-intensity one hour workout is better than a low-intensity two hour workout. Refrain from marathon sessions.
Know Your Calories
Training will do you no good unless you are:
Eating right..and eating enough!
It sounds simple. ‘I need to put on weight. Let me eat all those cookies and cupcakes.’
No, it’s not as simple as it sounds.
Eating all the wrong foods, i.e. junk food and unhealthy food, will pull up your numbers on the scale, but those numbers will be because of a greater proportion of body fat. If you want muscle, you cannot have fat! Munching on pizza and sipping sodas means that you will eventually HAVE to burn the body fat to convert it into muscle.
So, eat healthy. Drink a gallon of milk every day. It will help increase weight in a way that your muscle mass increases, and not your fat. Have protein shakes at least twice a day. Eat butter, cottage cheese, peanut butter, eggs, chicken, boiled potatoes, and brown rice. Include a lot of protein in your diet. Have high-calorie meals every 2 to 3 hours so that your metabolism keeps kicking and keeps making muscle. Eating, and eating healthy should become a habit, because remember, you must create a calorie surplus. This means you have to eat more than you burn.
It is a commonly heard myth that you must take carbs and protein an hour before, and after, your workout, for them to absorb best and do their job. However, this has not been backed up by any scientific evidence. Just know that you have to eat; whenever that may be.
To have a rough idea about the calories you need, multiply your weight in pounds with 20. So, if, for instance, you weigh 120 pounds, you need 2400 calories. Now, since you will burn many of those, you need more than 2400 calories. So add to 2400 the calories that you will burn, and ensure that your diet corresponds to the figure you get.
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Take It Easy
Don’t over do it. Give your body a break once every week. Do not exhaust it to the point that you can’t function anymore. Muscle training will take time. Do not expect to see big changes within just a month. Set realistic goals, because otherwise, you will get tired sooner than you should. Eat and exercise, but don’t make it the center of your life. Human bodies are generally resistant to change, so give your body time to adjust, settle and breathe. Be patient. If you feel you cannot see a change, know that you must increase your calorie intake.
Sleep well. 5 to 6 hours of sleep will not do it; you need at least 8 to 9 hours of sleep for optimal muscle building because most of the muscle building work is done while you are snoring away. Fit in a nap, too, if you can. Your body needs to rest and recover for the next training session.
Studies have shown, the more the muscle mass, the greater your life expectancy is likely to be. Strong skeletal muscles fortify your tendons and bones, and give you more stamina to perform everyday tasks. There really is no downside to making muscles, so incorporate into your routine these fantastic ways to stimulate muscle growth. For some of you it might take longer to see results, because genetics and age can play a major role. However, do not let this bring you down. Put on your workout gear, and get started. What are you waiting for?