Getting results from most things in life takes discipline, time and hard work. Bodybuilding is no different. Success will only come if you know what you are doing. This article will help you with getting on the right muscle development path as soon as you’re done reading!
Muscle Mass
To increase your muscle mass, you must increase your intake of nutritious foods. You should aim to consume as many calories as it requires for you to put on one pound every week. Research healthy ways for you to add muscle mass, and if increased caloric intake does not improve your mass, then consider weight training supplements.
Motivate yourself by setting goals that are short-term, and then rewarding yourself once you attain them. Achieving long term goals requires that you provide yourself with motivation along the way. You can even come up with rewards that will help you in your weight training journey. For instance, you may get a massage since they can boost your blood flow and further your recovery on days off.
Make sure that workouts never exceed one hour in length. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. Making sure that workouts are less than an hour helps you to get the best results.
After exercising it is vital to stretch, so that your muscles can build and repair themselves well. Any individual under forty years of age should strive to hold every stretch for thirty seconds at the least. People who are over the age of 40 should hold stretches for a minimum of 60 seconds. This will work to prevent any injuries from happening after you have worked your muscles.
Look “bigger” than you really are. You can do this by focusing your training on your upper chest, your upper back and your shoulders. Your waist will appear smaller, making your overall body look larger.
Protein Intake
It is a common error to drastically raise protein intake immediately upon starting bodybuilding programs. This calorie increase can lead to weight gain if there is not enough exercise. Up your protein intake over time, 100-200 calories every three to four days, to ensure your body can keep up.
Try to train opposing muscles in the same workout, including the chest with your beck or the quads with the hamstrings. This gives one muscle group a break while you work the opposite and also ensures that you don’t train unevenly and create muscle imbalances. This will allow you to bump up your workout intensity and you won’t have to be in the gym as long.
Hydration is a vital component in muscle building. Attempting to exercise when not properly hydrated will result in a greater risk of injury. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.
Make sure you are eating enough calories in a day. There are many calculators available, some even online. They can help you to determine what your intake should be based on your muscle mass goals. Use these calculators to estimate your calorie requirements, but don’t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.
Staying informed is crucial for success, and building muscle is no exception. Take the tips in this article and apply them to your workouts, so that you can be confident that stronger muscles are on the way.