What It Actually Takes to Build the Muscles You Want

Mar 2, 2021 9:38 AM ET

iCrowdNewswire   Mar 2, 2021  4:38 AM ET

Most of us dream of having a fit body or a flat six-pack but not all can put in the work and time to get their desired body. The key to developing a fit body is building muscles and burning fat. Certain exercises and workout regimes help build muscles and burn calories at an extensive rate. However, it takes more than just exercising regularly. While a part of it depends on your genetics, stamina, and body composition, you can do certain things to build the muscles you want.

Let’s take a look at what actually needs to be done to effectively build muscles.

1.  Incorporate Protein in Your Diet

Protein, which is made up of amino acids, acts as the building blocks to develop and strengthen your muscles. Include proteins and healthy carbs in your diet to provide fuel to your muscles. Some protein-rich foods are fish, chicken, turkey, eggs, milk, cottage cheese, and Greek yogurt. Include healthy carbs such as quinoa, bananas, brown rice, buckwheat, sweet potatoes, and blueberries to keep your energy intact. You need energy to work out, which can be fulfilled with carbs and protein in your diet. Calculate your protein intake based on your weight and body composition using online calculators.

2.  Include Strength Training in Your Workout Regime

Lifting weights and performing high-intensity interval training (HIIT) exercises can help build muscles at a faster pace. Take help from a professional trainer when lifting weights and incorporating HIIT exercises as wrong postures and moves can be ineffective and damaging. While joining a gym is the best way to build muscles as it provides all the necessary equipment, you can also invest in a few tools to incorporate strength training at home. For example, dumbbells, kettlebells, resistance bands, etc. are quite effective in building muscles and improving your strength.

3.  Consider Taking Supplements

While supplements are not preferred by most fitness seekers due to their bad reputation, certain types of supplements can actually be quite beneficial if used right. Whey protein powders, creatine, nitric oxide boosters, and branched-chain amino acids (BCCAs) are some of the popular supplements used by bodybuilders and strength trainers. As suggested by the team behind https://www.wilsonsupplements.com/, you should consider getting supplements that help with muscle building and repair torn or bruised muscles. Before you choose a supplement, consider your body type and consult your fitness trainer to help you make an informed decision.

4.  Keep Eating at Regular Intervals

Your body works at a consistent rate to keep building muscles and burning fat. This usually happens when you feed fuel to your body through food. Keep eating at regular intervals throughout the day instead of feeding on three heavy meals. This will also help you control the amount of food you eat in one sitting. Controlling your portions is also of the utmost importance as it monitors the number of calories you intake. Since you need to eat at regular intervals, which is every two to three hours, watching your portion size is necessary as it can also affect your metabolic rate and keep it active.

5.  Stay Active

Just because you are exercising at the gym or incorporating strength training at home, it doesn’t mean that you should stay lethargic through the rest of the day. Tiny steps like climbing the stairs instead of taking the elevator, walking for 30 minutes, parking your car far away to get more physical activity, etc. should be considered to keep yourself active and strengthen your muscles. More importantly, lift items around you as much as possible to keep your muscles active. Here’s another effective tip- perform 20 squats whenever you visit the bathroom throughout the day. This will work the muscles in your hips, thighs, hamstrings, and abdomen.

6.  Take Proper Rest

Your body needs proper time to rest and recover from the strenuous workouts that put pressure on your muscles. Since your muscles keep working even after 48 hours of working out, you must give them proper rest to avoid cramps and damaging your body. Sleep for at least 7 to 8 hours every night as it is needed to keep your body healthy and provide more energy to perform exercises the next day. You should take regular breaks from strength training or perform muscle-building exercises every alternate day. Failing to do so will break your muscles and cause serious health issues in the long run.

Incorporate these changes and tips in your lifestyle to build muscle and reach your fitness goal. Building muscles is not easy; you must be consistent and focus on your diet to strengthen your muscles and burn fat simultaneously. With time, you will not only have stronger muscles but also notice an improvement in your health. You will look and feel better as well.