It takes a lot of determination, patience and a strong desire to succeed when you finally decide to tone up your body and start building muscle.
It won’t always be easy, and to be truthful, at times you will want to just pack your gear and never touch the weights again.
Building muscle is not just about lifting weights, the following three tips will help you gain more muscle in less time, and have your muscles defined.
1. To gain muscle, you will have to eat more calories.
2. To build muscle mass, you will have to “overload” your muscles.
3. And be aware that as you bulk up, your body will also gain some fat.
Eating more to build muscle mass
Once you start lifting weights, your body is going to start burning more calories, that’s a given. In order to provide enough fuel to burn, you will need to eat far more calories to firstly maintain your weight, and secondly to provide the fuel and energy for those muscles.
You will have to focus your diet on complex carbohydrates, including whole grains, eating more protein such as lean meats like chicken, and also add some healthy fats to your diet, such as avocados.
How do you overload your muscles?
For anyone trying to build muscle mass, your body needs two things – the right diet to provide enough fuel and calories, and the right type of exercises.
While performing these exercises, you will need to push your muscles to work harder than they are used to, in muscle building terms called “progressive overload.”
You need to push yourself with each workout, as after a short time, your muscles start to get accustomed to your workouts and will need additional work to keep gaining mass.
There are many ways to build muscle, but to build considerable mass, and accomplish “progressive overload”, you will need to use some sort of resistance training, and the most popular of this is working with weights.
To break it down, as your muscles get used to the amount of weight you are lifting, it is simply a matter of adding more weight to provide the resistance your muscles need to keep growing.
How much fat will you gain in the process?
Unfortunately, once you start training and eating all those extra calories, you will gain a small amount of body fat.
On average, this can workout at every 4 pounds of muscle gained, your body will also gain around 1-2 pounds of fat.
You can help minimise this by gaining muscle at a slower rate, but most people want quicker results and there is a way to achieve this.
I’ll show you a way to deal with the body fat as you get into your training routine, this way, you still keep building muscle, but change up your workouts to eliminate the fat.
After hitting the weights for around six months, start adding some cardio into your routine to burn off some of that extra fat that you have gained.
If you keep up the number of sets per day to maintain your mass, you can then jump on a treadmill, or go for a run, as this type of cardio helps burn a few extra calories.
Combine this with reducing your food intake by 500 calories a day, and you will have a muscular physique without the body fat, simply by adjusting your workout and eating routine.
Now you know how to build muscle and keep your body fat under control as well.