Muscle gives us strength and enables us to be more active. Losing weight is tough but building muscle is more challenging. There are a lot of ways like keto diet and intermittent fasting with which you can lose weight almost in a flesh. But to gain muscle you must go by the book and work hard. Only diet or only exercise alone will never work in building strong muscles. You need to find a training program and combine it with a healthy diet and some extra supplements.
Building muscles requires you to be strict and patient in putting a lot of stress on your body. The more you push yourself, the stronger your muscles become. Depending on your fitness level and the training you are doing you can build 4 to 8 pounds or more in a month. Make sure you do your research, follow your instructor, and stay within your limits to not injure yourself.
Resistance training, strength training, weight lifting all these are extremely crucial in building and maintaining healthy muscles. As you lift heavier weight, your muscles grow bigger and your body becomes stronger day by day. Besides the weight lifting, you need to continue doing compound exercises like squats, push-ups, lunges, side bridge, plank deadlift, and row. These will balance the overall muscle growth of the whole body. You can also do some isolation exercises like curls and flies to target the chest muscle and the front of your shoulder.
Here are some important tips that will accelerate your muscle-building process:
- Set a target body weight
- Eat more and more protein
- Take a minimum of 5 meals a day
- Find your fitness level
- Lift every other day
- Work your biggest muscles first
- Have Testosterone boosters
- Focus on calorie surpluses
- Eat multiple protein meals
- Lift heavier weights
- Track your progress
- Focus on compound exercises
- Proper nutrition before and after exercise
- Have milk before bed
- Drink protein powder shake before workout
- Try Creatine supplement
- Get more sleep
- Beta-Hydroxy beta-methylbutyric acid (HMB) supplement
Studies show that for both male and female adequate amount of protein consumption not only help building muscle, but also promote fat loss ensuing a healthy and attractive physique. Keeping your protein intake constant, you can be a little flexible about your other diet and exercise routine. Every person’s body, and how it reacts, is different than others. So some diet that works for others might not work for you. Finding the right combination of exercise and diet plan and sticking to it is the main key of muscle gaining. If you are an athlete or a gym rat, significantly increasing the muscle size and mass through food alone can be challenging for a short term period. Besides working hard in the gym, eating more than usual, drinking enough, and getting adequate sleep, you need to find a supplement that will work as a support system to your routine. According to a study, people who take supplements like testosterone boosters with resistance training and heavy lifting, get bigger and stronger muscle quickly compared to people who only do training and high-intensity lifting. Not only that, these supplements also provide necessary nutrients and prevents muscle loss. Strictly following all these strategies and sticking to it you will see bigger muscle within no time.