Many of us that want to get that big bulky look follow the advices of professional bodybuilders and athletes. The problem is that these experts have a different lifestyle than many of us do, they have more time and their bodies are already in great shape, due to many years of hard work. And in order for the regular Joe to start building some muscles, a different approach is needed.
Diet and exercises are the two key factors that will help you build muscle mass. And in order for the regular guy to succeed the diet and training sessions should not be very restrictive and hard. Otherwise there is a high chance that the strain is too big and this will eventually lead to giving up.
Here are some tips that will put beginners on the right track and will help them build some muscle mass:
1. Exercise routines. In order to build muscles, you need to strengthen your muscles so you can lift more. Lifting more not only makes you stronger but it also stimulates muscle growth. And the best way to start building some muscles is doing weight training. If you are a beginner, it may be a good idea to make your own research or consult a fitness trainer in order to learn how to properly perform different weight lifting exercises, what weights to chose, how often to workout etc...These are all very important because failing at planning can lead to no real results or even worst, injuries.
Also, because your plan is to build muscles, your workout routines should not concentrate only on some specific muscles, but on all muscles in your body. So make sure you include crunches, squats and other exercises that target all muscles.
2. Rest
Building muscle mass does not happen overnight and you need to allow your body time to get used to your diet and workout routines. Many people believe that the more often they lift weights, the faster the muscles will grow. This is not true because while working out, you burn fat and inevitably you are also destroying a small part of your muscles. Therefore you need to allow your body to rest in order to repair the muscles damaged during your workouts.
In order to build muscles, 3 days of intense weight lifting sessions per week should be enough, as this will ensure that your body has time to recover. Sleep is also very important and you should strive for at least 7 hours of sleep every night (8 hours is better).
3. Food. A healthy diet is also crucial if you want to gain muscles. Eat foods that are organic, high in protein and fat. Consume as many dark green vegetables as you can as this will not only give your body the necessary vitamins and nutrients but it will also help you body recover.
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