Building muscle can not only raise self-confidence, but it can also improve performance in sports and daily tasks. If you have a thin build and you want to pack on some muscle mass, changes need to be made in your current lifestyle. In similar fashion to losing weight, you have to zero in on your diet and start exercising.
Balanced Diet
Every cell in the human body is built on the food you decide to eat. When it comes to building muscle, follow a diet that has high amounts of both protein and complex carbs. Protein is essential for muscle growth and complex carbs keep your energy levels elevated. Eat foods such as lean beef, cottage cheese, chicken and turkey breasts, fruits, vegetables, nuts, low-fat dairy, whole grains and beans. To promote muscle weight gain, increase your daily intake by 250 to 500 calories.
Hydration
The body relies heavily on proper hydration to function properly. Drinking adequate amounts of water can help to flush toxins from the system, carry nutrients to cells and keep muscles hydrated. The Institute of Medicine recommends that men get approximately 3.7 total liters of water a day and women get approximately 2.7 liters. That total means all beverages, so keep most of the intake in the form of water. Drinks such as soda and sweetened teas are high in empty calories, and drinks such as coffee and lattes are high in caffeine, which can dehydrate your body.
Multiple Feedings
People who want to lose weight often eat five or six meals a day to boost metabolism and control hunger. If you want to build muscle, follow this same concept, but for different reasons. By eating a meal every two to three hours, you will keep your energy levels elevated and keep a steady stream of nutrients going to your muscles. Create meals that have a portion of complex carbs and quality protein. A grilled chicken breast on whole wheat bread with lettuce and tomato is a meal example.
Compound Exercises
Compound exercises involve more than one muscle and joint working at the same time. Although isolation exercises such as biceps curls and triceps extensions can be effective, spend most of your time doing compound exercises that recruit a maximal amount of muscle fibers. Bench presses, deadlifts, squats, pull-ups, military presses and dips are examples of these. Lift the heaviest weights you can handle, perform four to five sets and perform eight to 12 repetitions. To make sure you make your reps, have a spotter on hand. Take two days off between workouts.
Recovery Shake
When you are done working out, your muscles have micro-tears and your glycogen is depleted. Glycogen is stored carbs that are used for energy. To replenish your glycogen and feed your muscle cells, consume a shake right after you are done lifting. Make sure it contains protein and fast-absorbing carbs to ensure it gets to your muscle cells in a hurry. Whey protein and dextrose powder mixed in a shaker with water is a good combination of ingredients. Dextrose powder is a fast-absorbing carbohydrate source that can be found at sports supplement stores.
Rest
Sleep is an important aspect of building muscle. If you do not allow your body the proper time to rest, you will have low energy levels when lifting weights, and your muscles will not get adequate recoveries. According to the Centers for Disease Control and Prevention, adults should get seven to nine hours of sleep a night. Go to bed at a decent hour to ensure you follow this guideline.
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