Building healthy muscle takes the right blend of dietary control and weight training. The benefits from weight training go further than just looking good. Weight training is also believed to improve the way the body processes sugar, which could reduce the risk of developing diabetes, according to the American Council on Exercise. To make this goal a reality, you are going to need discipline.
Step 1
Feed your muscles high-quality nutrients. Skip the mashed potatoes with gravy, batter-dipped chicken, deep-fried clams, chocolate-covered pretzels and ice cream sundaes. Follow a diet low in saturated fat and high in nutrients. Include foods like fruits, vegetables, skinless poultry, lean beef, eggs, whole grains and beans.
Step 2
Choose your beverages wisely. Muscles are highly composed of water. They need this mineral for proper functioning. Drink water as your main beverage to promote not only hydration, but to also flush impurities from your system. The Institute of Medicine recommends that females get around 90 oz. of water a day and males get around 120 oz.
Step 3
Create a schedule for your meal intake. Eat a meal early in the morning and continue to eat meals every two to three hours for the rest of the day. This will keep your energy levels high and muscles constantly supplied with nutrients. Combine quality protein and complex carbs with each meal. A grilled tuna steak with steamed broccoli and quinoa is a meal example.
Step 4
Execute the best exercises for putting on muscle. Dedicate your time in the gym to doing multi-joint, or compound, exercises which work more than one muscle at a time. Use the heaviest weights you can lift to get the fastest results. Include exercises like bench presses, squats, dead-lifts and military presses into your workouts. Aim for eight to 12 reps, and do four or five sets.
Step 5
Allow your muscles time to grow. Take two days off between your workouts and make sure to get enough sleep. The Centers for Disease Control and Prevention recommend seven to nine hours a night. By getting sufficient sleep, your muscles will have time to heal, and your body will have time to recharge.
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