Building muscle is a wonderful way to help reduce the onset of aging related issues like osteoporosis and dementia and also enhance your physical appearance and efficiency. Not only that, but muscles also stabilize your bones and joints and lower your risk of injury in everyday life. Most people, however, are unsure how to go about growing muscle most effectively.
You may maximize your workout to gain strength and muscle by carefully picking the right timing, a combination of techniques, and appropriate post-workout refreshments. Here are essential pointers you should be aware of.
Lift weights first before doing cardio exercises.
According to studies, strength training should come first if you want to shed weight or gain muscle mass. Experts say that more intense exercises reduce the effectiveness of strength training. What this means is that you need to lift weights first before running or any other cardio workout. It’s also safer. You want to be fresh when you are lifting potentially heavy weights.
If you think about it, it makes sense. Aside from the more scientific reason, if you do cardio first, you will already be tired by the time you engage in weight training, not allowing you to give 100% to your session.
Make sure you eat well.
Some believe that eating small meals every three hours keeps your energy up. They believe this practice provides your body with enough food to create muscle.
Another reminder is to ensure you’re getting enough protein, ideally around 1.5 grams of protein per kg of body weight. A 75kg male, for example, should consume around 115 grams of protein each day.
If you want to gain muscle, strive to eat in a slight calorie surplus. For the average person, about 250 to 500 calories more than usual, but don’t go overboard. If you consume to many additional calories during or after the workout, your body may store them as body fat. Meal planners like EatWell can assist with calculating your caloric intake based on your activity level and amount of weight gain you wish to achieve.
Drink enough water.
Staying adequately hydrated is one of the most underrated elements of maintaining a healthy lifestyle. The last thing you want is a cramp or tiredness during your workout, so drink plenty of water before, during, and after training. Your muscles will use water to repair themselves, which will speed up the healing process.
Combine various kinds of exercises.
While it’s crucial to isolate specific muscles, you should also alternate compound movements, which engage multiple muscle groups and joints at once. Compound exercises are great for beginners and toning certain body areas. They’ll also help you burn fat and improve your mobility. Squats, deadlifts, and pull-ups are examples of compound exercises. These work on multiple muscle groups at the same time. To focus on specific muscle groups, isolation exercises will help you strengthen and grow them. Isolation exercise’s focus on one or two muscle groups however only have movement via a single joint. Moves like bicep curls, tricep extensions, leg extensions are all isolation exercises.
Make sure you warm-up and cool down the right way.
Warming up before intense workouts signal your brain and body to prepare themselves. Indeed, you do not want to go to battle unprepared. Meanwhile, cool-down reduces your heart rate and relaxes your muscles after the workout.
As part of a yoga or Pilate’s regimen, which may complement a structured resistance training regimen, stretching avoids muscular strain and helps blood reach the joints and muscles more freely. (Remove this. Not true It can also help decrease cholesterol. )
Eat quality food after each exercise.
Following a training session, your body will require sufficient protein and amino acids to help in muscle building and healing. This is crucial for muscular growth since muscle damage might occur if you don’t recover properly.
It would be good to have a high-protein snack within 60 minutes of finishing your workout. This will aid in the absorption of nutrients by the muscles when they are required. Try yogurt, cottage cheese, chocolate milk, almonds, or a protein smoothie as a post-workout snack. If you are going to use a protein supplement, make sure the supplement is of high quality. Many brands sold in discount centers are full of fillers and flavours to make them more appealing to the palate. Brands such as True Protein offer a large range of high-quality products.
Increase the weights you use slowly and strategically.
Each week, increase the weight you’re lifting on each exercise by around 2-5%. If you benched 60kg this week, for example, you should try 65kg the following week. This progressive rise will give you the optimum muscle-building benefits without putting your body under too much stress. However, only increase your weights if you can safely complete the set / rep scheme that has been prescibed.
Do not compare yourself with others as this will result in rushing things. When it comes to weightlifting, slow is fast. If you get too excited and add too many weights, this can lead to injuries. When you are injured, you will not be able to work out for days or even weeks and months. This means you need to go back to the beginning.
So it would be good to exercise patience and celebrate small wins.
Allocate the appropriate amount of time for exercise.
According to research, working out a muscle group twice a week is the most effective strategy to gain muscle faster. If you simply practice a muscle group once a week, you will notice some improvements. However, if you want to push yourself, try doing it twice.
You also don’t have to go to the gym for two hours every time. Weight lifting and strength training for 20 to 30 minutes can help you notice improvements and gain muscle mass. If you work out at the gym for an hour, try diversifying your routine to prevent overworking a particular muscle group.
Work out in front of the mirror.
If you believe your form needs correcting and you don’t have a personal trainer, you could train in front of a mirror. You can adjust your posture and ensure that your muscles are fully extended when you do this. Correct form equates to maximum outcomes.
(Remove this) This may probably seem awkward at first, particularly if you’re self-conscious at the gym. However, this is typical and something that many experienced weight lifters do to maintain perfect form.
Hire a personal trainer.
A competent personal trainer will be able to guide you every step of the way to be able to achieve your goals. Movewell Health and Fitness offers personal training services in Bentleigh East, so do check out their services.