There are a few feelings worse than when you do your best to exercise with the goal of building muscle, yet all this effort still doesn’t give you any real gains. In such a situation, getting frustrated, giving up, and being done with the whole ordeal is easy. However, this is not a solution.
When building muscle, it doesn’t take much to make mistakes that could be easily avoided with proper knowledge. They can range from eating a diet that doesn’t include enough protein to not allowing your body to rest properly. Some people also tend to do too much cardio and neglect the importance of lifting heavy weights.
Luckily, if you want to finally implement some serious changes into your routine and start building muscle faster, the tips outlined in this article can help you. Keep reading below to learn more about the right steps that will help you achieve the desired form.
One of the most effective ways of building muscle is through weightlifting exercises. And one of their greatest benefits is that they can increase your metabolism even after your workout session ends because they require more energy than other exercises such as cardio workouts.
Weightlifting exercises are also more effective than other forms of exercise when it comes to building lean muscle while reducing the amount of fat in the body. In general, the more intense your workouts, the better. If you struggle with developing a good workout regime for yourself, you can always consider using services such as Mississauga powerlifting coaching, so you can have someone to guide you.
Eat Enough Protein
The human body uses protein for a lot of different processes. It is essential for muscle building and for general health, so you should make sure you consume more protein than you burn. The amount of protein you require mostly depends on your workout and bodybuilding objectives. In general, it’s said that if you want to increase your muscle mass, you should consume between 1.4 and 2.0 grams of protein per kilogram of body weight a day.
When trying to include more protein-rich foods in your diet, consider focusing on eating lean meats, eggs, fish, whole grains, shrimp, dairy, and soybeans. Still, you shouldn’t forget about getting enough vegetables and fruits. Peas, spinach, kale, and broccoli are the highest-protein vegetables. Bananas, dates, and raisins are also excellent for fast muscle development.
Don’t Overdo Cardio
While cardio is important to lose weight, doing too much of it can actually prevent you from building muscle. When you do too much cardio, your body will use up all its energy stores, and you won’t have enough energy to build muscle after a workout.
This means that if you want to build muscle, you might have to cut down on cardio, especially if you’re used to doing it very frequently.
Take Regular Breaks
No matter how many times you’ve heard it, it’s always good to know that resting is just as important as working out when building muscle. This is because your muscles need time to recover before developing new fibers.
So if you want to build muscle, you should take two to three days off from intense exercise each week. You can still engage in some form of active recovery during this time. Also, try to switch your exercises once in a while.
You need to stay properly hydrated when training, especially as intensely as when you’re trying to build muscles. If you don’t, you will be dehydrated, and your muscles won’t have enough water to function properly. This can lead to muscle strains or injuries. So when exercising, you should drink at least eight glasses of water a day. You can even drink more if you feel like it.
If you have trouble drinking enough water because of its taste, or rather the lack of it, you can consider adding some cut-up fruit such as berries or citruses to your water bottle. You can also switch to sparkling water instead of regular, still water or reach for unsweetened flavored water.
Keep Track of Your Progress
Keeping track of the results of your workout routine is crucial if you want to see actual gains and successfully build muscle. If you don’t keep track of your progress, you won’t know what exercises to repeat or what mistakes you made that could stand in your way.
What’s more, without tracking your efforts, you won’t be able to tell whether you’re doing a good job or not. So if you want to build muscle, you should be aware of your body measurements and take pictures of yourself every now and then. This way, you’ll see how far you’ve come and stay motivated to keep going.
As you can see, building muscle is a long but rewarding process. However, if you want to get the most out of your efforts, you need to make sure you do it right. Don’t make mistakes like not including enough protein and water in your diet, skipping heavy lifting workouts, or not tracking your progress.
Also, know yourself and choose a workout plan that matches your fitness level. Remember that you can always start training with a professional coach who will help you reach your goals faster. And if you want to build muscle fast, don’t give up! Stay consistent, and soon you should start seeing the first results.