1. Build Muscles for Better Health
Implementing strength training into your workout routine will do a number of things for you. You'll build muscle, gain strength and lose body fat quicker. Building muscle leads to overall better health. Your bones strengthen, you sleep better at night, injury is less likely to occur and your risk for depression and anxiety dramatically lower when you build muscle. Plus, when you look good, you feel good. Your self confidence will show in the way you carry your muscular body.
2. Eat for Success
Eat to fuel your muscle building needs. In general, eat 5 to 6 small meals a day that are high in protein and low in fat and carbohydrates. Lean meats, whole grains and fresh fruits and veggies will give you the nutrients you need. It's important to time your meals properly, so that you're eating something before and after your workout. You want to fuel up adequately before your workout, and eat something right after to help build lean muscle mass. High protein is crucial to building muscle. Eat at least one gram of protein for each pound of your body weight. Don't forget to drink lots of water--at least 64 ounces a day.
3. Supplement Your Efforts
There are supplements to help you build muscle. Glutamine is a naturally occurring amino acid in your muscles and is essential for strength and recovery. Creatine is another popular supplement that gives you bursts of energy and speed. It's helpful for strength training and muscle recovery. Sports drinks and protein bars both contain these supplements. Protein bars are chock full of protein you need to build and repair muscle, so have a few on hand to supplement your muscle building diet.
4. Work It Out
Your workout should be specific to trying to build bigger and stronger muscles. Certain exercises and weightlifting moves work best for bulking up. Learn to do a few of these properly and then watch the muscle start to build up. A few examples of muscle building exercises include squats, dead lifts, military presses and bench presses. Proper form is crucial in weightlifting. Have someone experienced show you how to do these correctly before adding a ton of weight and attempting it on your own.
5. Just Say No
Performance enhancing drugs, such as steroids, are popular yet dangerous drugs in the bodybuilding world. While it's true that steroid use can enhance your performance, the side effects that come with it should have you thinking twice. Some men find they're going bald, growing breasts and developing a higher pitched voice. Women sometimes develop a deep voice and start to grow facial hair. Both men and women can develop severe acne. Now imagine yourself walking down the street as bald as you can be, face covered in acne and your voice sounding like that of the opposite sex. It's simply not worth it. Work hard and let your muscles build naturally.
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