It can be fun to lift weights if you do it safely and correctly. You will have fun while you workout, and the benefits to proper weight training are numerous. Your first step is to learn what it takes to exercise in a manner which works for you, so read on for a few tips and tricks to get you started.
Make sure to eat plenty of vegetables. Many diets designed to help you build muscle focus too much on carbohydrates and proteins without including the necessary vegetables. There are a number of vitamins and nutrients in vegetables that simply can’t be found in high-protein or carbohydrate-rich foods. An added plus is that vegetables are also high in fiber. Fiber allows the body to use protein effectively.
Giving into your carnivorous side can help you build muscle. Consume 1 gram of meat that is full of protein for each pound that you weigh. This will help you store more protein, and the more protein you have, the more your muscles will grow.
Include the “big three” exercises in your exercise regimen. These body-building exercises include dead-lifts, bench presses and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Include variations of them in your regular workout routines.
Try to look bigger than you really are. That will happen if you focus efforts on the upper back, shoulders and upper chest and train those body parts specifically. This creates the illusion of a smaller waist and a larger frame overall.
See if you can work opposing groups of muscles within the same workout, using the chest muscles in conjunction with back muscles or hamstrings together with the quad muscles. 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. Therefore, you will have a better workout because you are reducing how long you are in the gym.
Squats, dead lifts and bench presses are the three essential muscle development exercises. Focusing on these three types of exercises helps build muscle mass fast. You can add more exercises to your workout regimen, but those three exercises should make up the core of it.
15 Grams
Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. A useful measure is taking 15 grams about thirty minutes prior to training, and then another 15 grams after training. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).
A healthy body is the best feeling in the world, and building lean muscle is the perfect way to help reach that goal. When put together with cardiovascular routines, weight training can get you the results you want in less time than just cardio workouts. Put them together, work out a lot, and you’ll see the changes to your body.