You can gain muscle mass by designing a good workout routine and adopting a few habits. Read this article to learn more about muscle building and start designing an efficient plan to get in shape.
Establish a good workout routine. You should do exercises that make an entire group of muscles work, such as squats, dips, push ups and pulls up. These exercise will strengthen your core and give you the balance and strength you need to work out more often and for longer periods of time. You can then introduce other exercises if you want to target a specific muscle. You could do bicep curls and weight lifting exercises for instance. Make sure you exercise all your muscles regularly.
You can build muscle mass by repeating exercises a lot and taking breaks in between sets. You can start with short sets and work out for longer periods of time as you get stronger. You should wait a few minutes in between sets to give your muscles time to heal before the next set. Do not overdo it; you can give a muscle group a longer break by targeting another area before coming back to your first set.
Give your muscles time to rest between workouts. If you want to work out everyday, you should have different routines you can alternate. Work on your core strength on the first day, target a few specific muscles the next day and do some cardio training the third day before starting again. You could even have more than one work out in a day; plan a short workout in the morning to target a few muscles and exercise your core or do some cardio exercises for an hour in the evening. Your muscles need at least 24 hours to heal; the healing process is what makes them grow.
Adopt good habits when you work out. You should stretch your entire body for a few minutes before and after you work out. This is the best way to prevent injuries and condition your muscles for the healing process. You also need to develop good form when working out, especially if you are going to lift weight. You should watch videos or join a gym to learn exercises properly and make sure you adopt a good posture. You could injure yourself or damage your joints on the long term if you do not have a good posture.
You need to adapt your diet to your work out routine. Working out is not an excuse to overeat, but you should adopt a healthier diet to help your muscle grow and have enough energy to work out. You need to eat proteins every day and cut down on fats, sodium and unhealthy doses of sugar. Drink plenty of water to stay hydrated instead of pop or juices. There are supplements you can take to gain more muscles; you should take these products only with the approval of your doctor.
Apply these tips to develop a work out routine adapted to your goals. You will start building muscles if you work out, eat well and give your body time to heal.