Muscles are the strong tissues that run underneath the skin that connect to the bones by way of tendons. They are very important to everyone, even if you are not intending to win a bodybuilding competition at the end of the year. They provide the body and skeleton with support and they are also instrumental for balance and posture. To build muscles, follow a specific strategy that involves diet and exercise.
Step 1
Eat the right foods. Amino acids are the building blocks of protein and protein is the building block of muscle. Follow a clean diet that contains a balance of protein, carbs and healthy fats. The protein is used for rebuilding, the carbs are used for energy and the fats help with hormone production and cell formation. Avoid foods that are energy-dense, like fast food, deep-fried foods, processed foods and refined foods. Eat lean meats, low-fat dairy products, fish, fruits, vegetables, whole grains, seeds and nuts.
Step 2
Eat every two to three hours throughout the day. Make these meals balanced with a portion of carbs and protein in every one. This will keep your energy levels high and it will also give your muscles a consistent supply of nutrients. An example of a meal would be a baked chicken breast with brown rice and steamed broccoli.
Step 3
Drink plenty of water. The muscles are composed of over 60 percent water. To keep them hydrated, ensure you get enough daily intake. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters a day.
Step 4
Do compound exercises. To build muscle, you must progressively overload them with weights that are heavier than they are accustomed to. Work out with weights three times a week on alternating days. This will allow you a full day recovery in between sessions. Compound exercises involve more than one joint range of motion and they recruit more muscle fibers than isolation exercises. Perform exercises like bench presses, deadlifts, shoulder presses, back rows, pull-ups, push-ups, lunges and squats.
Step 5
Have a post workout shake. When you get done working out, your muscles are like a sponge. The muscle fibers are broken down and your glycogen stores are depleted. Glycogen is the stored form of carbohydrates that is used for energy when you lift weights. To kick start the recovery process, have a shake made with whey protein and a fast-absorbing carbohydrate like grape juice. Whey protein gets assimilated easily in the stomach which can help it reach muscle cells quickly.
Step 6
Get enough sleep. When you are sleeping, your body is releasing key hormones that allow you to recover and rebuild. If you do not get adequate amounts of sleep, you will not be able to fully recover from hard workouts and you also will not have high energy levels while you are working out. The Centers for Disease Control recommends that adults get seven to nine hours of sleep a night.
Tips and Warnings
- When you start lifting weights, use really light weights and increase as you go along.
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