How To Build Muscle Naturally
Whether it’s dangerous steroids or something more common, like a “special muscle building drink,” you may be wasting money or even harming your body. You don’t have to go to the pharmacy if you build muscle naturally. Building muscle tissue is about consistency, the type of exercises you do and what you eat. By modifying your diet slightly, you can get all the nutrients that are in supplements. Steroids and other chemicals aren’t necessary and are extremely dangerous.
Start with a well-rounded fitness program designed to help you build muscle tissue.
There are reasons people have personalized workout programs is that they have different goals, different levels of fitness different special needs. Not everyone wants to build big muscles, some just want to have more energy and get healthier. You need a specialized fitness program if you want “the bulging muscle bodybuilder look.” One thing that doesn’t change is the need for strength-building exercises. How you do it and how often determines whether you’ll build bigger muscles or just get into shape. For building muscles, you need to do it more than once a week. Focus on form.
Your diet plays a key role in how you build muscles.
There are naturally thin people that seem to eat all they want and never gain weight. While that sounds wonderful to some people, it’s hard when they want to build bulk. Some people simply burn more calories, while other just don’t burn that much. For those who burn more calories, eating smaller meals more frequently that are slightly higher in protein can help. Eggs, salmon, chicken breast and lean beef are a few examples. If you’re trying to lose weight as you build muscle, that requires a slightly different tack. You can’t restrict calories too much if you’re trying to build muscles. Take it slow and reduce them slightly.
Get more from your workout.
To maximize the benefits of your workout, do compound exercises that work several muscle groups. Chin-ups, squats and dumbbell overhead presses are some examples. They work more muscle groups, burn more calories, can make you stronger faster and are more apt to match movements in everyday life, to help prevent injury 24/7. Varying your intensity and making a workout a high intensity interval training session, can also help.
- There are some cases where supplementing protein intake may be necessary. These mostly occur in people with compromised digestion or older individuals.
- Always give your muscles time to heal between workouts. While you need to do it more than once a week, you need at least 48 hours between tough strength training workouts to allow muscles to heal.
- Eat a preworkout and post workout snack that consists of carbs and protein. The carbs in the preworkout snack will fuel your workout and make it better. Eating both carbs and protein after a workout can help recovery.
- Get more sleep. Your body needs it to heal the microtears in muscle tissue. It also helps maintain proper hormonal balance between the hunger-satiety hormones.
For more information, contact us today at Rising Fitness Gym
At Rising Fitness in Houston, Texas, we use a holistic approach that uses science to focus on exercise and nutrition, while providing a sense of community. Switching from white bread to whole wheat is one way to boosting your health and there are also benefits of wheat germ oil. When white flour is processed, the bran and wheat germ are removed, all that is left is the endosperm, which has few nutrients. The bran of the wheat berry provides fiber, while the wheat germ provides all the nutrients. It only makes sense that oil made from the nutrient rich core would be beneficial for your health.
There’s a lot of talk about when your last meal of the day should be. Should it be hours before you go to sleep or can you eat right before you go to sleep. What are the problems of eating right before you sleep? Weight gain and acid reflux are attributed to the problems it causes. While it’s proven that acid reflux can be caused when eating at bedtime, there’s varied opinions about whether it causes weight gain. After all, a calorie is a calorie, no matter when you eat it. However, some people can’t sleep, so consuming some foods to help you sleep better might be the answer.
There’s a lot of scientific language that makes it more difficult to understand simple things. For instance, the term macronutrients can be a bit intimidating. It shouldn’t be. It’s the name of the category that includes three types of food, carbohydrates, proteins and fats. The other category is micronutrients and those include vitamins, minerals and phytonutrients. There’s a lot of debate about whether counting macronutrients to lose weight is better or focusing only on calories. Eating healthy and ensuring you have enough of each micronutrient is what is important, but you can do that while you count calories.
At Rising Fitness in Houston, Texas, clients normally stick with their schedule, particularly on the weekend. Consistency is ultimately important to get maximum benefits, and they know it. They don’t sabotage their hard work by skipping a workout over the weekend, because they know that consistency is necessary for fitness to become part of their healthier lifestyle. Staying active over the weekend and enjoying physically demanding activities, whether it’s fun like family hiking or far less fun, like vigorous cleaning, is also important.
Do you suffer through a long recovery after a particularly intense workout? Eating a combination of carbs and protein after a workout could relieve that. Consuming protein after a workout can help reduce muscle pain and is necessary to repair the microtears in muscle tissue, while being also important for muscle growth. Protein is ultimately important for faster muscle recovery.
Portion size counts. While it’s not important if you’re eating lettuce or most other vegetables, when it comes to food higher in calories, portion size counts. People often wonder why they aren’t getting the success they expect, but upon questioning, I find they make a lot of portion size mistakes. Think about it, you could eat the whole stalk of celery, bag of carrots or head of lettuce and it won’t make much difference to your calorie count. However, there’s a huge difference between eating a few potato chips and a family size bag.
If you workout at Rising Fitness in Houston, Texas, you’ve probably already have heard of hummus and maybe even have a few great variations of it that you love. It’s not just good for you, it’s delicious. It’s made from chickpeas—also called garbanzo beans, olive oil, lemon juice and a paste made from sesame seeds called tahini. It is higher in fiber than other types of dips and high in protein. That means it keeps you feeling full longer and help you lose weight.
If you thought all foods containing carbs were bad, think again. You need carbohydrates in your diet and many of those are good carbs, ones that provide both energy and the nutrition your body requires. Low carb diets don’t cut out all carbs, just carbohydrates that are in highly processed foods, starchy foods, those high in sugar and additives. There are three categories of carbohydrates, fiber, sugar and starches. You need carbohydrates to fuel the body, by being broken down for energy.
Clean eating means eating more whole foods and avoiding processed foods, particularly those high in sugar and refined flour. Some people have tried clean eating and focused on how difficult it was and maybe you were one of those people. It doesn’t have to be, although if you eat in restaurants frequently, it is a little harder. It can be an inexpensive, simple method of losing weight forever. At Rising Fitness, we’ve made it easier with a personalized dietary plan to help you learn how to cook healthier to develop healthy habits. If you’re eating in a restaurant, you’ll learn ways to choose healthier foods.