How to build muscle:
1. Increase strength: more strength equals more muscle. A combination of weight lifting and calisthenics will allow for strength to increase over time.
2. Incorporate free weights in addition to machines.
3. Do compound exercises that work more that one muscle at one time. For example instead of leg extensions, try squats and dead lifts.
4. Recover. Work your way up to working out 5-6 times per week. Get plenty of rest. While exercising focus on intensity instead of time. Also, make sure you get plenty of sleep. Growth hormone is released while at rest. Aim for 8 hours per night. Stay hydrated not only while exercising but throughout the day.
5. Eat whole foods. Your diet should consist of lean protein (chicken, fish, egg whites), complex carbs (oatmeal, brown rice, sweet potatoes), fresh fruits and vegetables, fats (nuts, olive oil, fish oil)
6. Eat more frequently. Aim for six meals a day. Try to cosume all carbs before 3 pm. Post workout consume protein and carbs to help repair muscle.
7. Log your workouts and your daily food consumption. Keeping a journal helps you stay focused and allows you to monitor progress.
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I like your ideas Mickalina, proper rest and nutrition are very important in the recovery process once your muscles are broken down. One thing i've heard is that low intensity exercises the following day of a strength training routine such as light free weights and resistance bands can be more beneficial to the recovery process rather than just taking a day off. Regardless, bodybuilders probably rarely take days off, it seems it would be a ridiculous lifestyle in terms of dieting and having to diminish your body's fat reserves to achieve maximal definition. Really good post, it definitely gets people thinking about training.
ReplyDeleteNice tips Mick. There are very useful, especially to first timers. I need to work on more weight training, I need to talk to you about that.
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