Heredity plays a major role in determining many of your physical features, including the size and shape of your muscles. Adopting a healthy lifestyle that includes good nutrition and resistance exercises can help you build strong, toned muscles. Talk to your doctor before beginning any diet and exercise program, especially ones that involve strenuous exercises.
Step 1
Eat a diet of nutritious foods. The American Dietetic Association suggests men increase their amount of calories by about 200 calories each day to increase muscle mass. Eat five or six small meals each day rather than eating only two or three large meals. Consume at least 15 to 20 percent of your daily calories from protein. High protein foods include cottage cheese, peanut butter, eggs, chicken and turkey. Consume about half of your calories in the form of carbohydrates by including grains, apples, cooked oats and brown rice. Include healthy fats to contribute about 20 to 35 percent of your daily intake of calories. Healthy fats include avocados, salmon and walnuts.
Step 2
Include resistance exercises in your regular workout routine. Begin with basic resistance exercises that use the weight of your body to build muscles. Start with a few sit-ups, sit-ups, crunches, squats and lunges, performing as many as you comfortably can while maintaining good form and breathing evenly. Wait a day or two between resistance exercises to allow sufficient time for your muscles to recover. Complete a minimum of 2 or 3 training sessions each week. Perform your resistance exercises for at least 20 to 30 minutes during each session.
Step 3
Add free weights as you build strength and endurance. Select weight bars that allow you to adjust the amount of resistance by adding or removing weighted discs. MayoClinic.com recommends you perform single sets of about 12 to 15 repetitions using enough weight to tire your muscles by the final repetition. In addition to building your upper body through presses and curls, holding free weights while performing lunges and squats can help you build and define the muscles in your lower body.
Step 4
Focus on individual muscles or muscle groups by using weight machines. The design and function of these pieces of exercise equipment allow you to isolate certain areas on your body, helping you to define specific muscles. Start gradually and increase the amount of weight you lift as your muscles adjust to your routine. Increase your muscle mass by continuing to challenge your muscles to perform the final repetition of each exercise.
Tips and Warnings
- Consult a fitness trainer if you are unfamiliar with proper lifting techniques. Warm up and stretch for 5 to 10 minutes before beginning each lifting session.
- Stop lifting immediately if you experience sudden or severe pain. Incorrect lifting or using excessive amounts of weight may result in injury.
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