Did you know that approximately 30% of American adults engage in muscle-strengthening exercises like lifting weights and resistance training? Even more, 6 out of 10 Americans don’t do any muscle-strengthening activities.
Regular muscle-building exercises reduce your risk of diabetes and heart disease and boost confidence. If you want to build muscle but aren’t sure where to begin, the best thing you can do is learn essential muscle-building tips. This way, you’ll know where to focus first.
Keep reading this guide to learn five muscle-building tips to get you moving in the right direction!
1. Eat Muscle-Building Foods
When trying to increase muscle mass, it’s essential to remember that both physical activity and proper nutrition are critical.
If you’re not getting the proper nutrition, you’ll stop making progress. High-protein foods are vital for gaining muscle. You’ll also need to eat enough carbohydrates since they’re the primary energy source for your body.
Since protein helps you gain muscle, you’ll also find that high-protein diets can help you burn fat.
To gain muscle, you’ll need to incorporate muscle-building foods into your diet.
Eggs are a solid choice. They contain healthy fats, high-quality protein, and essential nutrients like B vitamins. Proteins are made up of different amino acids and contain the amino acid leucine, a critical amino acid for weight gain.
In addition, B vitamins are important for various body processes such as energy production.
Chicken breast should be a go-to for anyone looking to build muscle. Chicken breasts are full of protein and contain B vitamins like vitamin B6. These vitamins are more important for your diet if you stay active daily.
Other muscle-building foods to add to your diet include:
- Greek yogurt
- Lean beef
- Cottage cheese
- Turkey breast
- Brown rice
2. Eat Healthy Fats
You’ll also need to concentrate on incorporating healthy fats into your diet. Eating healthy fats will improve your overall health and enhance fat loss. The more fat you lose, the more muscle you’ll build.
Find a balance with your fat intake by eating healthy fats with each meal. Be sure to avoid unhealthy fats like artificial trans fats. Artificial trans fats are polyunsaturated and monounsaturated fats that you’ll find in specific foods, like:
- Nondairy coffee creamer
- Microwave popcorn
- Fried foods
- Commercial baked goods
- Frozen pizza
- Refrigerated dough like biscuits
You’ll also need to cut back on foods high in saturated fat. Saturated fat naturally occurs in foods like dairy products and red meats. High levels of saturated fats are found in fried foods and baked goods.
Instead, focus on healthy fats like avocados, whole eggs, fatty fish, and nuts.
3. Follow a Strength and Resistance Training Program
If you’re looking to eventually build huge muscles, following a strength and resistance training program will get you the results you’re looking for. Studies show that resistance training can help you build muscle and strength quickly.
While a healthy diet plan and routine workouts form a solid foundation, adding strength and resistance training is necessary for building muscle mass. This is because resistance training involves working against weight which forces the body to increase strength.
As you gradually increase weight, your body will adapt and continue to build muscle.
The best way to begin is by working out with weights at least three days per week. Other tips for working out include:
- Get an experienced professional to teach you how to start resistance training properly
- Gradually increase weight and don’t overdo it
- Check with your doctor before beginning a resistance training program
- Don’t do resistance training for consecutive days
- Warm up with light exercise before you start resistance training
4. Use a Fitness App
Starting a new exercise program can be difficult, and you’ll need help creating a schedule to follow each day. This is especially true if you don’t have experience with muscle building or sticking to a specific diet.
Websites and apps provide a cost-effective and convenient way to start a strength training and diet program. They also keep you on track and allow you to reflect on your progress.
Fitness apps give you helpful tips and reminders about staying hydrated. You can also find fitness apps that customize exercise schedules based on your body type.
In addition, fitness apps will help you to create and follow a diet plan. Remember, a proper diet plan helps you build strength and muscle. However, you must go beyond simply eating muscle-building foods and eliminating unhealthy fats.
You’ll need to control calories and follow a high-protein, high-carb diet depending on your weight when you start training. Using an app is one of the best ways to track your nutrition and see where you need to make changes.
5. Consider Using Supplements
Many people turn to specific supplements to help them support muscle growth. It’s essential to realize that supplements will only be effective if you pair them with resistance training and a balanced diet.
Creatine is a molecule in your body that naturally produces energy for muscles and other body tissues. If you take creatine as a dietary supplement, it can increase your strength and exercise performance.
It can also increase the water content in the muscle cells, which causes your muscle cells to swell. This signals your body to grow more muscle. You can find creatine powder easily at your local health store or online at places like Amazon.
Many people also take protein supplements to gain muscle. This is because to gain muscle; you need to take in more protein than your body naturally breaks down. While you can get protein by eating a protein-rich diet, it’s often difficult to get enough.
Like creatine supplements, you can find protein supplements like powders at your local health store.
Finally, some people turn to steroids to build muscle. Some steroids contain IGF-1 or insulin-like growth factors. These growth factors promote the natural growth of tissues and bones.
These steroids also contain an ingredient known as nandrolone decanoate, which is a performance enhancer. You can learn more by reading this guide to Deca Durabolin.
If you’re considering taking a steroid, be sure to talk to your doctor to better understand the risks and side effects.
Use These Muscle-Building Tips
Using these muscle-building tips will provide you with a good starting point. Remember, building muscle takes time, and it doesn’t happen overnight.
Consider consulting a professional trainer to help you form an exercise and diet plan. Also, do your research to learn more about getting stronger in a healthy and natural way.
To learn more helpful health and fitness tips, visit the rest of our blog today to read more articles!