How to have a more muscular body

Try to exercise 4-5 times per week. There is no other way – you have to be diligent if you want a bigger body! If you don’t already have a regular exercise routine, try to schedule exercise at least four times per week. You can exercise more if you like, as long as it takes time to rest and recover. The path to the goal begins on the calendar; Spend a lot of time on your goals and you will see results.

• There is no such thing as a “best” exercise program, what works for one person may not be good for another. Many health literature recommends 30-60 minutes of exercise per session. As long as you stick with it, this amount of time is quite a lot, but some people prefer to practice more with less intensity. ^[2]
• The workout schedule above is suitable for most people. However, it’s certainly not the only episode. There are tons of free exercise programs available online, all you need to do is use a search engine to find them.

Train with resistance to build muscle. If you want to have big muscles, you have to spend a lot of time training with resistance. For many people, this basically means “lifting weights”. This is a great way to build muscle, but it’s not the only way to train with resistance. For example, bodyweight exercises (such as push-ups, lunges, etc.) and pull-ups are two other ways to build muscle. No matter what program you use, a strong focus on resistance training will help muscle growth.

• The knowledge of lifting weights often assumes that lifting heavier weights with fewer reps increases muscle size, while lifting lighter weights with more reps increases muscle tone. However, recent research seems to suggest that as long as you train to the point of exhaustion, muscle will grow with both training methods. ^[3]

Do cardio in moderation. Cardio exercises such as jogging, cycling, jogging, swimming, running on the machine… are still good for health. They are actually very good for you and offer many mental and physical health benefits. ^[4] However, when your goal is to build muscle, focusing too much on cardio can feel like you’re shooting yourself in the foot. Cardio takes a lot of time and energy and won’t give you the big body you’re after, so it’s a good idea to spend your cardio on resistance training. You should only spend 1-2 days per week doing cardio.

• One way to manage your cardio time is to set aside your “off” days — that is, the days you don’t plan on doing resistance training. That way you won’t waste time building muscle on cardio.

Join the workout community. Are you having trouble following your exercise program? Join the group of people who are also determined to follow the training plan! Joining a group will not only give you someone to talk to about your struggles, joys, and successes, but it will also prevent you from being shaken as your team members hold you accountable for your goals. title out! ^[5]

• If you find someone to practice with in your group of friends or in your family, that’s great! If not then you should take a class at the gym, it’s a great opportunity to meet other people!
• Another way is to contact a group of people to meet up to practice. These groups communicate with each other online to meet and work out at the gym. Just type the keyword phrase “practice appointment group (name of the city you live)”, you will have many useful results.

Rest much. When it comes to building muscle, the time you don’t work out is just as important as the time you train . If you don’t take time to rest, your body can’t effectively rebuild muscles after you’ve damaged them during exercise. Remember this takes patience, so don’t overdo it – take at least one rest day per week.

• In addition, you need to make sure you get enough sleep at night after each workout session. Growth hormone (the chemical that helps build muscle) is at its highest when you’re sleeping, so not getting enough sleep at night after a workout will actually deprive you of muscle growth. ^[6]

Build a lean protein-based diet. Protein is at the heart of the matter when it comes to muscle growth — it’s what the body needs to build stronger new muscle from old. For this reason, anyone who wants to get big needs to make sure to eat enough lean protein. The exercise literature usually recommends about 40-60g of protein for an adult meal (more if you are very large). ^[7]

• For the greatest muscle gains with the lowest calorie intake, prioritize lean protein sources. Some examples are:
  • White chicken
  • Lean pork and beef
  • Bean
  • lentils
  • Tofu, soybeans…
  • Egg-white
  • Low-fat dairy products

Fueled by the carbohydrates of whole wheat flour. Carbohydrates often get a bad name these days, but you really need them to lead an active and healthy life. ^[8] Whole-wheat carbohydrates provide a feeling of fullness and provide more sustained energy throughout the day (including exercise time). Most literature recommends about 40-80g of carbohydrates per meal. ^[9]

• Carbohydrates derived from whole wheat should be preferred over others — whole wheat products retain the whole wheat kernel, so they contain more nutrients and protein than “white” breads. ” and similar foods – are products that are usually high in sugar. Examples of healthy carbohydrates include:
  • Bread, pasta, whole-wheat biscuits, etc..
  • Brown rice
  • Quinoa
  • Sliced oats or traditional oats
  • Beans and vegetables
• In addition, most fruits and vegetables are considered healthy carbohydrates (especially green leafy vegetables) and are packed with vitamins and minerals.

Consume a healthy amount of fat. Contrary to popular belief, “fat” is not a taboo in the gym world. In fact, consuming a small amount of fat each day is a great way to build up your energy stores (which will help a lot during intense workouts). However, it’s important to consume fat in moderation — you only need about 5-10g per meal. ^[10]

• Some sources of fat are healthier than others. Avoid eating processed fats that are often found in junk food, which is low in nutrients. Instead, you should use the following sources of healthy fats:
  • Milk Products
  • Nuts
  • Avocado
  • Most fish (also a good source of protein)
  • Egg

Consider taking supplements. If you know someone who’s been on a serious weightlifting program, you’d be surprised to see them drinking a concoction that looks a bit like chocolate milk to build muscle. It is a powder that provides proteins such as whey, casein or creatine. While these products often contain more protein than the body needs, they are useful in situations where more protein is needed, such as: ^[11]

• When starting a new program
• When you practice very hard
• When you’re in adulthood (i.e. adolescence)
• While recovering from an injury
• When you can’t consume protein from other sources (i.e. when you’re a vegetarian)
• Note that it is not recommended to use more protein than necessary in the long run, as the liver will have to work harder. ^[12]

Do not force the body to work too hard. If you want to have a more muscular body, exercise will take up a lot of time in your life. However, that cannot be the main part of life. Trying too hard will not only make you exhausted, demoralized, and unhappy — if you don’t get enough rest, it will also make it harder for your muscles to grow bigger. Most importantly, overtraining can cause many dangerous health problems, including: ^[13]

• Muscle strain, ligament tear etc..
• Athritis
• Problems in the spine
• It’s rare, but you can have a heart attack, stroke, or aneurysm (if you’ve been at risk for this before).
• Rhabdomyolysis (life-threatening; if you experience severe muscle pain and dark urine, seek medical attention immediately)

Don’t neglect food. At the start of a muscle-training program, a sudden spike in energy levels can make you crave more food, so you’ll want to “eat a lot” and eat whenever you want. Don’t give in to cravings — you can increase your energy intake somewhat, but if you increase it too much, there will be a large amount of excess calories, which your body will convert to fat. After a long time, this can make you look “big” but not in the way you want, so try to control your appetite.

• In general, you’ll feel most satisfied when following a diet with lean protein, whole wheat, fruits, vegetables, and healthy fats (as recommended above). In contrast, processed junk food won’t “fill you up” for long. This means that a healthy natural diet can help you avoid overeating (but you can certainly overeat healthy foods).
• To control your eating, you should use a calorie counting app like the one offered at MyFitnessPal.com. ^[14]