A well planned and followed weight lifting program along with balanced diet is the primary source to build strong, well defined and trained muscles. However, some people believed that effective muscle building involves the usage of supplements. Supplements like protein powders and weight gain formulas can aid the fast development of your muscles, but it is highly recommended and advised by the trainers and the health caretakers to try to keep supplements aside and focus on a well balanced natural diet and weight lifting sessions. Thus the most effectual way to build fine and smooth muscles is progressively increasing resistance training programs.
Now we will discuss multiple steps which are influential for our muscle building.
The first step to achieving a well built muscular body is by lifting weights. Increasing muscles through lifting weights is called hypertrophy. Do not try lifting the heavier ones especially at the start. The moderate ones can produce best results. Use weights between 65 – 85 percent of your one repetition and perform six to twelve repetitions. For healthy development, you require two to three nonconsecutive sessions per week and try to focus on just one body area each time.
If you are involved in weight lifting activities, proteins are a must for your body which must make 200g of your daily meal. Main sources of protein are:
- Soy and Beans
- Dairy Product like milk, cheese, etc.
Increase your intake of carbohydrates and fats which are the primary sources of energy. If these two are not consumed in the right amounts, then your body will start gaining energy from the proteins which cause your muscles deterioration. It is advised to add thirty percent of fats and fifty to sixty percent of carbohydrates to your diet.
Eat high protein and high carbohydrate food items before and after the workout. Carbohydrates provide you a good amount of energy which helps you during your workout, and it restores the energy back following the workout.
Taking plenty of protein as it helps in synthesizing new body muscle tissues and it helps in repair of the muscles that have been broken down during exercise.
It is a very serious and useful advice to go slow in the beginning. No need to rush up in the aim of achieving a healthy muscular body. You can place stress on your muscles by gradually increasing weights. After a successful performance of two additional repetitions beyond your target, you can increase the weights by lifting five to ten percent.
Finally, after a heavy training session, your body needs rest. Your body experience new muscular adaptation. Your muscles react by getting tired and sore. Thus they are in an urgent need of sufficient rest and recovery. When your body is at rest, the size of your muscles increases and become stronger. So remember to take complete rest after the workout. A 9 hours sleep is considered to be the best. Also, there should be a day gap between your weight lifting sessions.