We all have that longing for a chiseled, muscular and balanced body, no matter who we are!
With the latest mantra of ‘Being fit is healthy’ and many celebrities embracing it, it is no surprise that we all want to be fit to be healthy! Having a muscular body is way better than having no muscles at all!
Muscles in your body act as a power house and give your body a structural definition!
Building muscles is not as easy as it may sound. It requires both physical and mental discipline and a huge amount of determination on your behalf.
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Building muscles and then maintaining them is hard work. There is no easy way to go about it!
So let us see how you, as a beginner, can build and maintain muscles the healthy way!
Strength training is the key to building muscles. There is no other way. It may seem counterintuitive, but to build muscles, you need to break them first.
When we are lifting weights, we are applying stress to the muscles which in turn injures the muscles fibers.
At this point, the repair cells/ satellite cells rush to the injured muscle fibers and start repairing them.
It is this repair process that builds up muscles. However, it does not stop here.
To continually challenge this repair system, it is important to change your routine every now and then.
You can change the weights that you are using or you can change the whole exercise routine.
If you are not comfortable with lifting heavy weights, start with smaller weights and gradually move to heavier ones.
Take a break between sets and remember it is the number of reps in a set that matter.
Adding compound movements to your strength training routine can work wonders as you wont be targeting a single group of muscles, rather multiple muscles will be involved.
Give Yourself a Break
Yes, we all know that it is not easy to build muscles, but it is just as important to give your body a break.
Aim for at least two to three days off from your strength training routine. Let your muscles rest and recover.
Add Cardio to Your Routine
We all know how important strength training is for building muscles. But did you know that incorporating a cardio routine in your workouts can actually accelerate the process?
An important aspect of building muscles is to burn fat, while you are focusing on the muscles. And how do you burn fat?
A full-on cardio workout is the key to burning fat.
The best thing about a cardio workout is that you have a lot to choose from plus you don’t need a gym membership to do it.
If you are an outdoorsy person, then running, jogging or brisk walking is the best way to burn fat. Besides this, keep yourself active throughout the day. Instead of using an elevator, use stairs.
Walk/ bike to your office. No matter what you choose, your aim should be to burn fat to reveal the underlying muscles you have been working on!
Binge on Protein!
Muscles are pure protein, so in order to build muscles, you will have to revamp your entire diet.
First things first, get rid of all the junk food in your pantry. This includes cookies, cakes, sugary cereals and crisps.
Replace them with nuts, oats and high-protein energy bars. Though you have to maintain your caloric intake, make sure you get enough proteins.
Skinless chicken breast, grilled fish, tofu, cheese, lentils, beans and yogurt are all good examples of high-protein foods.
You can include carbohydrates, but make sure you take them in moderate amount and steer clear of any processed carbs.
A daily serving of healthy fats is also necessary to keep you going. Avocado and nuts are perfect to keep your healthy fat intake in check.
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Warming Up Before Your Workout and Your Form!
Now this is one aspect of exercise that we all tend to ignore. When you start your strength training, it is recommended to warm up and do stretches.
As boring as it may sound, it is important for your muscles. Plus, it is better to get your heart rate up gradually than suddenly!
During training, it is important to maintain perfect form otherwise, chances are that you will injure yourself. Steroids at GNC
Leave your ego at the gym door and start slowly and steadily with smaller weights, then move up to heavier weights.
Muscles are the power house of our body and remember body-building is not just about looking toned and fit!