If you are weak and frail and have never been able to gain muscle, this is the perfect article for you. Just about everyone wants a lean, fit and muscular physique. Although building a muscular body is not easy, it is not as hard as most people think. The reason that so many people fail to achieve the buff body they want, it that they do not eat and train properly. The tips and advice contained in the following paragraphs will teach you the right way to gain muscle and get big and buff. Read on to learn how to get big!
The importance of a proper muscle building diet cannot be understated. To build big muscles you must consume more calories than you burn and you must eat the right amounts of protein, fats and carbohydrates. To gain weight you must be in a caloric surplus, if you do not eat enough calories each day you will simply not gain any muscle. To get big, you have to eat big. Muscle is made up of protein, so be sure to eat plenty of high protein foods such as steak, milk, eggs, tuna, salmon, turkey, pork and chicken breasts. Unsaturated fats are essential to your health and will help you recover from your workouts. Get your fats from foods like peanut butter and fatty fish. Complex carbohydrates supply your body with energy and will give you the fuel you need to endure intense and rigorous weight lifting session. Pasta, whole grain bread and oatmeal are great carbohydrate sources. Also, do not forget to drink plenty of water every day. Water is essential for your body’s health and well-being.
Workout using free weights and perform basic compound movements. Stick to basic exercises like dead lifts, squats, pullups and presses. Use absolutely perfect form and perform 2 to 3 sets of 8 to 12 repetitions per exercise. Lift weights no more than four days per week to give your body plenty of time to recover. If you lift too often you will only exhaust yourself. When it comes to adding muscle mass, less is more. Work out very hard, but not too often.
Keep a workout journal that allows you to track your progress. By carefully monitoring your diet and training you will be able to see what is and is not working. It is also nice, when you are feeling discouraged, to be able to look back and see all that you have accomplished.
Don’t completely eliminate aerobic exercise. Although during a muscle building phase you want to focus mainly on strength training and lifting weights, aerobic exercise will keep your heart healthy and, as long as it is not performed excessively, will not stop you from gaining muscle.
Find a workout buddy. Having a training partner will make lifting weights more fun. When you are feeling lazy or down, your partner can lift you up and inspire you to train harder.
Gaining muscle mass is not easy, but it can be done. Applying what you’ve learned from this article will help you to achieve the strong, muscular body that you have always dreamed of. Good luck!