Working out to build natural muscle has many benefits outside of increasing strength and toning the body. It also improves your overall health, reducing your risks of developing serious health conditions. Creating a plan to obtain a more defined body is possible without extreme dieting or using expensive health products.
Strength Training
Step 1
Make an appointment with your doctor for a physical examination to make sure that you are healthy enough to begin working out. Tell your doctor about your plans to begin training to build muscle.
Step 2
Begin a strength-training program. Weightlifting and resistance exercises build muscle mass. They also help to increase your metabolism, which in turn helps to burn fat. Your muscles will be more defined after you lose fat.
Step 3
Join a gym or use the exercise facilities at your job or school to work out.
Step 4
Use the expertise of on-staff trainers to help design a weight machine and/or free-weight regimen. Also consult with trainers on proper form when using free weights.
Step 5
Work out at least two or three times a week.
Step 6
Create a home strength training plan if you prefer to exercise in privacy. Use a bench, barbells and dumbbells for your workout.
Step 7
Make a list of body weight exercise that you can add to your program and for exercising on the road. Exercises such as push-ups, lunges, squats and crunches are good for not only regular strength training, but can substitute for using equipment when you are traveling.
Diet
Step 1
Create a shopping list of healthy foods to help you begin preparing nutritious meals when you start working out.
Step 2
Add foods such as whole grains, vegetables, fruits, fish, lean cuts of meat and beans to the list. Use the federal government's food pyramid guide to help you choose healthy foods.
Step 3
Do not skip meals or overeat. If you overeat because you feel hungrier due to exercising, you will sabotage your plans for building muscles. Skipping meals will make your body store fat and hinder muscle growth. Going hungry also slows your metabolism.
Recuperate
Step 1
Do not work the same muscle groups on consecutive days. This will damage muscles that are still recovering from the strain of your workout.
Step 2
Give muscle groups at least 48 hours to recover before another workout.
Step 3
Get enough sleep. Your body is working to build muscle hours after your workout. It needs time to recuperate and refuel. Sleep deprivation hinders that process.
Tips and Warnings
- Use the American Council on Fitness home gym guide to help you plan your workouts.
References
- Wake Forest University Baptist Medical Center: Types of Exercise
- University of Iowa Hospitals and Clinics: Healthy Weight Gain
- Northwestern University Medill Reports: Trying to lose weight? Just breathe
- University of Georgia, University Health Center: Eating for Exercise
- Iowa State University Extension: Training Diet
- John Berardi: Weight Lifting and Post Exercise Muscle Recovery
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