The information contained in this article will help you to build muscle and create a strong, impressive physique. The diet and exercise tips in the following paragraphs have stood the test of time and will work for you no matter your age or current level of strength and physical fitness.
Muscle building rule number one is that you must increase, not decrease calories. In order to build any noticeable amount of muscle your body must be in a caloric surplus. This, however, does not give you permission to go crazy and eat 10,000 calories of fast food junk every day. Eating too much garbage will only make you fat. To gain muscle you want to eat slightly more calories than you burn. If you are training properly, the excess calories you eat will be turned into muscle, not fat.
Protein is the building block of muscle. To gain quality muscle eat plenty of protein from sources such as whole eggs, chicken breasts, lean cuts of steak, milk and fish.
Carbohydrates fuel your body and provide you with the energy you will need to get through your grueling weight lifting sessions, so get plenty of complex carbs by consuming foods such as oatmeal, whole grain bread and pasta. Eat a meal with carbohydrates about 90 minutes before your workout so by the time you hit the gym you will be energized and ready to go.
Your diet should be low in saturated fat but not completely fat free. Fat is important for your body’s health and well-being, so eat foods that provide unsaturated fat, such as tuna fish, salmon, natural peanut butter and nuts.
During your weight lifting workouts, focus on whole body movements that focus on all the major muscle groups. To get big muscles, avoid performing isolation movements like dumbbell curls and instead get stronger at squats, presses, deadlifts and pullups. Getting stronger on compound lifts is the key to building muscle.
Keep your workouts short and intense. When it comes to lifting and building muscle, less is more. Long, drawn out workouts will only burn you out. Each workout should last no longer than one hour in length. Muscle grows when you are at rest recovering from your workouts, not when you are in the gym. After breaking down your muscle during a workout, you must give your body time to recover and rebuild itself. If you lift too often, your levels of cortisol will rise and you will likely notice a corresponding decrease in both strength and muscle.
Consider making yourself a protein shake and bringing it with you to the gym. Consuming a shake made up of 20 to 30 grams of protein and 30 grabs of simple carbs will speed up your recovery and help your body to build muscle.
The diet and exercise information you’ve read in this article can help you to gain quality muscle mass. By increasing your calories, consuming adequate amounts of proteins, fats and carbs and lifting weights hard in the gym, you can build the type of muscular body that you have always wanted. Good luck!