Everyone one dreams of getting a lean and healthy body packed with muscles. But what many fail to realize is that muscle building does not happen overnight and it takes a lot of hard work, persistence and dedication. Your mentality is more important than dieting or exercising, because you will fail to eat healthy and exercise on a daily bases without the right mindset.
However, if you are ready to embark on this great journey called gaining muscles, here are the best ways you can increase your muscle mass:
1. Exercise. One of the most important thing you can do to build muscles is constant exercise. It is now time to join a gym, or if you cannot afford going to a fitness center or do not have the time to make the trip, there are still ways to exercise from the comfort of your own house.
Now that you are ready to start working out, there is one more thing you need to take in consideration and that is how to properly perform each exercise. If you signed up for a gym membership, a professional trainer can show you how to execute the exercises. As a general rule of thumb, in order to stimulate muscle growth you should lift the weight fast and lower it slowly. This way you are increasing the resistance and your muscles will benefit from the strain.
In order to get the maximum out of your workout, start with sets of 3 using weights that will allow you to do no more the 6-8 repetitions. The trick is to keep changing the frequency and the weights because your muscles will eventually get used to the strain and this can lead to a stop in muscle growth. Also, if you are a beginner you should not start with very heavy weighs and you should first increase your resistance.
If you have decided you are going to workout at home, invest in some dumbbells and some resistance bands. If you cannot afford these, you best option would be pushups, crunches and squats.
2. Diet. Without a healthy diet, you can exercise 24 hours a day and you will still not be able to gain muscles. Your muscles need protein in order to grow and including red lean meats, chicken breast and fish in your diet is essential. Do not forget vegetables and these contain fiber and carbohydrates that have a low glycemic index.
3. Supplements. If you want to build muscles fast, supplements are probably the best way to go. Whey protein is the most popular supplement due to the fact that the proteins are absorbed by the body in a very short period of time, and this will stimulate muscle growth like no other food.
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