People tend to think that in building muscle mass, one has to copy the bodybuilder’s routine. These guys are blessed with genes so their muscle mass only needs little honing routines.
Average people like us can build muscles efficiently without overdoing the diet and exercise. There are best practices in building muscle mass fast.
To start, building muscle mass requires strength training. Lifting weights prepares the muscles for more strenuous activities. Do this in progression from lighter weights to heavier ones. Complement weight lifting with crunches, push-ups, and pull-ups. You do not need to buy a set of weight equipment. Just one dumbbell is enough for home gym equipment.
Contrary to what other gym enthusiasts claim, exercise routines do not need to target one muscle group alone. Choose exercises that target as many muscles at the same time. It saves time and increases results. Isolation exercises are recommended only if you are experienced in the gym. It is discouraged for gym starters. The muscles of gym newbie are prone to muscle cramps. Do not proceed to advanced level exercises if you did not take the elementary routines first. Doing so will produce harmful than triumphant results.
Perform squats regularly. A squat targets all muscle groups in one quick movement. Squats should be mastered first before doing bicep curls. Triceps kickbacks after squats are recommended too.
Those serious in building muscle mass perform exercises everyday at least 30 minutes per day. Beginners should have recovery time every after exercise routines. For the first week for example, focus on muscle intensity by doing full body workouts only.
For sure results, consult with your fitness instructor what exercise routines are best for your body structure. Certified fitness experts will advise you of the exercise progression according to your gym experience level.
Complement exercise with proper diet and sleep. Drink water generously especially during workouts. Take a swig every now and then to prevent dehydration. Sleep for at least 8 hours per day. Growth hormones responsible in building muscle mass are produced in great quantities when one is asleep.
Proper diet means consumption of whole foods. Avoid foods from the cartoon. Eat more home-cooked meals than heavily processed ones. Put interest on foods with protein and carbohydrates. Aside from meat, oats, and wheat, eat vegetables, fruits, and non Trans fat edibles. Eat especially food rich in proteins. Proteins help build muscles faster. Proteins exist abundantly in milk, poultry, pork, beef, soy beans, and fish.
Building muscle mass does not mean you have to starve yourself. In fact, you are encouraged to eat more. Eat frequently in enough quantities. Masticate food slowly. You can eat ample amounts every 3 hours as long as you exercise regularly to burn the calories. Eat breakfast and eat after every workout.
Remember to track your progress every week. Check if you are still following the prescribed food intake and exercise routines.
As fitness experts always point out, persistence is the key to success. If you are faithful to your routine, results will show. Building muscle mass should be an enjoyable experience and not a stressful one.