Building muscles offers many benefits --- it can help decrease body fat, improve strength, define muscle tone and increase bone density. Unfortunately, if done incorrectly, muscle building attempts can also lead to painful injuries such as pulls, sprains and fractures. Therefore, it is important to understand both effective and safe ways to increase muscle mass.
Lift Weights
MayoClinic.com suggests using weights to build muscle two or three times per week. Aim for 12 to 15 repetitions per muscle group. Be sure to lift the appropriate amount of weight --- you will know it is accurate if you can lift the weight comfortably about 12 times before fatigue sets in. If you are new at weight training, be sure to start slowly, allowing your tendons and muscles to become accustomed to the exercises. Gradually increase the weight once you can successfully complete 12 repetitions.
Add Cardio
The AskMen website notes that adding cardiovascular exercise to your weight loss routine can help build muscle. Cardio --- such as jogging, aerobics, dancing or swimming --- can help the body store extra calories in the muscle tissue. In addition, cardiovascular exercise can create the ideal body environment for muscle growth by strengthening tissue and improving overall health. Limit the amount of cardio you do, though --- aim for only 30 minutes, three times per week. Too much cardio can burn off the calories needed to build muscle.
Confuse Your Muscles
Alter your exercise and strength training routines every four weeks. Keep the muscles and body guessing by changing the type of exercise you do, the amount of repetitions or the length of time you spend resting in between workouts. This can prevent the body and muscles from easily adapting to your weight loss or strength training routine, which can slow down and eventually stop muscle growth. Confusing the muscles can discourage this from occurring.
Drink Up Before You Exercise
The "Men'sFitness" website recommends drinking a protein shake 60 minutes prior to a workout. These shakes work by increasing muscle anabolism, the process in which the body creates muscle. The amino acids and carbohydrates in these shakes can also stimulate muscle development. Look for a product that contains 2 g of carbohydrates per protein gram. Also consider sipping a shake during your exercise routine and then finishing it up afterward.
Member Comments