What are you self-conscious about? Do you focus on this when you look at yourself? It’s time to change your mindset and begin to work on the issues you have, and a great place to start is with your body. In order to firm up and build yourself some muscles, check out the tips below.
One common mistake is to be more concerned with the speed of your workout than the techniques you use. Performing your workouts slower takes more control and sheer strength, and will increase the effectiveness of your workout. Go slowly and make sure you use correct form.
If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. Ideally, you should build a pound of muscle per week. Try finding ways to boost your calories, and if after a couple weeks, there isn’t a change to your weight, try consuming more calories.
Become informed to ensure that you’re performing the most effective exercises for increasing muscle. Not all techniques accomplish the same thing. For example, some exercises help with toning your muscles while others may help build specific muscles. If your goal is to build muscle, then you need to know which exercises can help you reach that goal faster.
Making goals for the short-term, and giving yourself rewards when you reach those goals, is a great way to motivate yourself. While truly building and maintaining muscle mass is a long-term achievement, motivation is key to staying on course. Rewards that help you achieve your goal are especially effective. For instance, you could get a massage. A massage improves your blood flow, and it assists you in recovering faster.
Eat meat to help build up your muscles. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. This will allow your body to store some of that protein, and stored protein can result in increased muscle mass.
Do not attempt to build larger muscles while training for a marathon or doing other extreme cardio workouts. Cardio is important, but it can make muscle building efforts futile. To increase muscle mass, focus on strength-training and reduce the amount of cardio you perform.
Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. Including rewards which actually benefit your muscle building routine is an even greater motivation! Investing in a new piece of fitness equipment will prevent your workout from becoming boring and help you achieve your goal.
Do not work out for more than an hour. Once passing the 60 minute mark, the body starts making more cortisol, which is the stress hormone. Cortisol may block testosterone and thwart your muscle-building efforts. Making sure workouts don’t go over one hour is the perfect way to optimize your fitness plan.
When trying to gain muscle mass by using over-the-counter supplements like creatine, watch the amount you take and for how long you take it. Avoid these all together when you face issues with your kidneys. There are other potential side effects, such as heart arrhythmia, muscle compartment syndrome and cramping. Adolescents using this supplement are at the highest risk. Be sure you keep your creatine intake at or below suggested safety levels.
Once your workout is complete, you need to stretch thoroughly, so that your muscles repair themselves and continue to grow. If you are under 40 years old, maintain the stretch for at least 30 seconds. People who are over the age of 40 should hold stretches for a minimum of 60 seconds. This can ensure your safety while building muscle.
Consuming a sufficient amount of protein is a significant factor in building muscle. Many muscle builders rely on supplements and shakes to get all the protein they need. These shakes work very well immediately after you workout and right before you hit the sack. If you’re looking to lose weight, restrict yourself to one shake per day. If your goal is bulk, then consider drinking a protein shake with every meal.
Try creating an illusion that you are bigger than you actually are. That will happen if you focus efforts on the upper back, shoulders and upper chest and train those body parts specifically. That way, your waist will seem smaller than it is, which can make you seem larger.
Since you will be burning more calories than normal, it is important that you eat well on days you lift. Consume protein and other calories the hour before exercising. While this doesn’t give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days.
After using what you’ve read here and changing your body for the better, your new question will be “What DO I like about myself?” You will love the look of your body and your increased health and self esteem. Seize the day, and make the most of it! No time is a better time to get started than right now.
If you want to get toned, then use lower weights and more reps and sets. For best results, do 15 or more reps per set, with a rest break of no more than 60 seconds per set. When you do this your lactic acids keep flowing and help stimulate muscle growth. Repeat this during your regular number of sets for optimum results in your muscle building routine.