How To Build Muscle Naturally
There’s no reason for special supplements or dangerous substances. You can build muscle naturally with a healthy diet and the right type of exercises. While the right type of exercise is important, a great looking muscular body starts in the kitchen. What you eat makes a huge difference. You need adequate protein in your diet and the right amount of calories to get the look that’s lean and muscular. The right types of exercises, such as compound strength building ones, are also important.
Let’s start with diet.
Muscle growth requires protein. It’s the building block for muscles. Just like you need all the materials to build a house, you need all the materials to build muscles. The basics for muscle building include protein to repair and build new muscle tissue. It takes one gram of protein for every pound you weigh if you’re working on building muscle tissue. Healthy fat in your diet is also important. It helps metabolize fat soluble vitamins A, D, E and K, while also aiding in maintaining your testosterone levels. Testosterone is necessary for building muscle mass.
Include strength building in your workout.
You need strength building to build muscles and you need it at least two to three times a week, based on recovery time necessary. Doing it more than three times a week doesn’t give your muscles a rest so they can recover. That actually can stunt your potential growth. If the muscle doesn’t have time to repair, you end up weaker and can actually make you sick.
Make your workout work for you.
One reason boxing is such a good muscle builder is that it’s a collection of compound exercises all rolled into one magnificent sport. Compound sports workout several different muscle groups, tendons and joints at the same time. Besides boxing moves, overhead presses, barbell rows, squats and deadlifts are examples of traditional exercises that are compound ones. If you want to boost how much you lift, use barbells. You can lift more weight with barbells than other types of gym equipment. Avoid those strength building machines and focus on free weights or body weight workouts.
- Focus heavily on form when lifting and building muscles. One misstep or improper movement could cause injury that could keep you on the sidelines for months. Go for balanced growth.
- Expect to see changes in three to six months. If you need to lose weight, it may take longer to see those changes. You could have the best six pack but if it’s hidden by a layer of fat, nobody will know.
- Be consistent. Sticking with a program of healthy eating and the right type of workout can help you reach your goal, but only if you stick with the plan of action created to do that.
- Don’t omit flexibility and endurance training. Working on building muscles without focusing on range of motion, too, is asking for injury. Consider sports like boxing or yoga to help with endurance and flexibility.
For more information, contact us today at Revolution Training CT
Eating healthy should be a top priority, but too often we’re tempted with food that doesn’t fit that description. What is the true villain of a healthy diet? You can’t just blame it on one type of food, there’s plenty of blame to go around, but indications are that sugar, is a top contender for that title. Sugar, whether it comes from beets, sugar cane, corn—as in high fructose corn syrup—or from a man-made alternative containing nothing from plants, seems to be in everything. It’s in that high priced pastry and those candy bars you have tempting you at the checkout counter.
I have clients at Revolution Training in Stamford, CT, that say meal planning and preparation is just too hard and takes too long. Besides working out, eating healthy should be a top priority. It’s hard to eat healthy if you’re trying to fix a meal after a long day at work and way too easy to stop for carryout or grab an unhealthy snack. But if you had a meal waiting for you that you just needed to heat and serve, that would help you stick with the program. Creating meals for a week doesn’t have to take a long time or be hard, you can do meal prep in just an hour.
I see people come into Revolution Training in Stamford, CT, all pumped up and ready to start their new fitness lifestyle. I know that I have to help them stay motivated as a beginner. It’s one of the toughest times during anyone’s fitness renewal and the reason many people quit within weeks of their first workout. What makes it so hard? There are several reasons. If you’re just starting a workout program, let’s address each and ways to handle each.
If you’re trying to lose weight by simply adding exercise, you might not get the results you want. The same is true for building muscle and increasing your endurance. To be your healthiest and lose weight, you need a program that addresses both diet and exercise. Both of these affect how quickly you’ll get fit and whether you’ll shed those pounds. Which one is more important? There’s a debate about that, but most personal trainers will tell you that you can’t out-exercise a bad diet.
If you come to the gym at Stamford, CT, early in the morning, you probably think that a morning workout is best. However, I get a lot of people that love to burn off stress after a long day at work, so they came later. Which is the best time? Whether you workout in the morning or at night, the most important fact is that you do it consistently and schedule it for a time that allows you to do that. If you’re a night owl who barely makes it up for work, getting up even earlier is not an incentive to stick with a workout schedule. The biggest factor is you, your body’s rhythms and schedule.
Just doing bicep curls with weights isn’t enough to slim and tone arms, although they help. You’re better off using compound exercises, ones that work more muscles and joints at one time. One example is an overhead press. Since nobody has all the time in the world, you want to do the exercise routines that get the most benefit for the time you spent doing them.
Calorie counting has been the benchmark for most weight loss programs for ages. But if you think that counting calories is the only way to shed pounds, you have a lot to learn. There are other ways to track your food intake besides just calories. For instance, counting carbs has become popular more recently. There are benefits to both, but also drawbacks.
We track the progress of clients in many ways at Revolution Training in Stamford, CT. BMI—body mass index—is one of those ways. Exactly what is BMI? It’s another way to measure the person’s overall fitness and provides more information on how much they should weigh. It uses the individual’s height and weight to make that determination and provide a numerical value.
I love to see all the successes at Revolution Training in Stamford, CT. We try to make weight loss feel good, without all the feeling of deprivation that comes when people diet. Our philosophy isn’t about eating less, but choosing food wisely, like giving up 1 guilty pleasure in favor of 3 healthy alternatives. That philosophy not only works with food, it works for exercise, too. It’s all about trading bad habits for good habits, not giving up everything you love to eat or do.