Both gaining and maintaining muscle mass needs patience. Begin your muscle building journey by planning and setting goals. Follow the tips in this article to gain muscle mass the correct way.
The first thing you should do is develop a plan of when to begin adding weight to your exercise routine. You should also develop a schedule for working out. When you first begin, exercise twice a week for an hour. In two weeks begin increasing the frequency of your workouts and spending more time at the gym. As you begin spending more time at the gym, you may need to take breaks between sets or get something to drink between your work out sessions. You should also stretch when changing what you are working on. For example, if you have been concentrating on your calf muscles and you decide to work on your thighs, take time to stretch prior to switching. It is also very important to alternate different routines each day, this will keep you from working the same muscles two days in a row. When building muscle, it is important to allow one day rest between targeted muscle routines.
Lifting weights is the most efficient way to build muscle mass. Start with light weights and concentrate on your posture. Work with an instructor to make sure your posture is right. You could injure yourself if you do not lift weights correctly. Increase the amount of weight you lift regularly; if you find it difficult to challenge yourself regularly, try spending half an hour swimming before you lift weights. Lifting more weight than you usually do will seem easy after spending some time in the pool.
Adapt your diet so your muscles have enough nourishment to heal and expand. You need to start introducing more proteins and carbohydrates in your diet; however, it is important that you do not overeat. Make slow changes to your diet. Your goal is to eliminate unhealthy foods from your diet. Avoid fast food restaurants, processed foods and fried foods to help produce fast results. Eat red meat, lean meat, beans and nuts to get the proteins you need. Healthy carbohydrates, such as whole wheat, should be added to your diet. Keep your diet balanced by eating plenty of fruits and vegetables. By following this advice you will have the energy you need to work out regularly.
Set goals for yourself every month and establish concrete plans to reach these goals. For instance, if you wish to add a few pounds of muscle, plan on working out longer than before or increasing the amount of weight you lift. Take small steps toward your goals and give yourself enough time to reach them. If you do not meet a goal, give yourself two more weeks and change your strategy, if necessary. If you fail to meet your goals more than once, perhaps your goals are not realistic.
If you reach a plateau and cannot progress, begin taking supplements. You can try one of the many creatine-based products to help you overcome the plateau. It is important take the time to research the available products and select one that will help you reach your goals. Taking a supplement helps your muscles heal and expand more than before. However, to get the results you will need have to work out more intensely than you were previously. A supplement is a good option if increasing the weight you lift or the length or your work outs is not producing the results you want.
Keep these tips in mind to help you establish monthly goals. Remember building a good muscle mass can take of time and efforts. However, with the right dedication along with knowledge, you can reach your goals.