Ways to Build Muscle All Day from Ways to Build Muscle All Day
Ways to Build Muscle All Day
Ways to Build Muscle All Day
Building lean muscle depends on many factors like genetics, nutrition, exercise, and internal metabolism (7 Easy Tricks to Build Muscle Faster).
There isn't one answer for everybody which is why there isn't one size fits all fitness approach that works for everyone.
Depending on what your goal is, you can incorporate several or all of the following tips.
Women who are trying to lose weight and build muscle need to be especially careful about appropriate caloric intake and complete proteins because women tend to begin metabolizing muscle instead of fat if the calorie deficit is too great, according to Rebecca Boedges, a certified fitness instructor.
Eat complete proteins
“Lean muscle building is supported by proper nutrition that includes eating complete proteins,” Boedges says. “Animal products are complete proteins such as red meat, poultry, eggs, and dairy.” Few grains such as quinoa and buckwheat are also a good source. Another way is combining incomplete vegetable proteins like beans with whole grains or nuts/seeds with whole grains, she adds.
Time carbs consumption
“There is some research that may indicate eating carbs after resistance training may help reduce muscle break down but it is still being studied,” Boedges says (What to Eat Before a Workout: Carbs, Fats or Both?). It is generally accepted that to build lean muscle you should consume carbs in the morning, two hours before exercising, and within 30 minutes of finishing your workout. The extra insulin helps the body utilize the amino acids from the protein, so your muscles repair more quickly.
Don’t forget cardio
Don’t swap weight lifting for cardio exercises (Best Cardio Workouts for People Who Hate Running). You have to keep your metabolic pathways open. Don’t lift weights just before your cardio session, which you should keep short but intense. Also, Boedges adds, “people should be doing resistance training to build muscle and cardio to burn calories, increase metabolism, increase cardiovascular health and responsiveness, and improve mood.”
Use your body as resistance
“Engage in pro-health behaviors like a few goofy exercises at your desk,” Boedges says. Your body and muscles can be your resistance. There is no need for fancy weights and bands, etc. “If you do a bicep curl imagining you are curling a 15 lbs. weight and using the resistance of the muscles hugging the bone with the same intensity as lifting a weight, you get the same workout.” Leg lifts/extensions and triceps extensions are other example of what you can do at work (Office Accessories to Help You Get Fit at Work).
Focus on breathing
"When you’re resting between exercises, you should spend a few minutes of mindfulness and breathing,” Boedges says. “Your ability to regulate your nervous system through parasympathetic arousal has far greater health benefits than anything you can squeeze in to a ‘rest’ cycle,” she adds. This way the body engages in cellular repair, growth and cleanup. It reduces the amount of cortisol, adrenaline and other hormones that prevent fat metabolism and muscle growth.
Add 2 reps after you start feeling tired
Listen to your body. “Your muscles tell you when they are fatigued and then add one or two more reps,” Boedges says. “Also, working out in groups encourages us to push through fatigue in ways that working out solo does not.” However, try not to do more than 15 sets per muscle group. Your reps should be between six and 12 per set. Focus on properly doing the exercise at a controlled speed, not on how fast. Use heavier weights if 12 reps are too easy for you.
Eat when you’re hungry
“Once you go avoiding hunger you start mucking with your metabolism,” Boedges says. “When we are very young we eat continuously all day but are slowly taught to eat three meals a day. […] If we all ate when we were actually hungry, took the time to listen to what our body was telling us about what we need to eat, and did this consistently over time, we would be far less overweight as a culture,” she adds.
This should be the first or second thing you do as you get out of bed. Muscles aren’t dry; up to 60 percent of the human adult body is water. When cells lose water, and thus volume, protein production slows down and protein breakdown speeds up, which means less muscle, according to studies. Bonus: German researchers have found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year.
Get more Vitamin D
There is a direct relation between vitamin D and muscle strength, according to a recent study (Surprising Sources of Vitamin D). Vitamin D was significantly associated with arm and leg muscle strength when controlling for age and gender. The reason is that vitamin D helps increase testosterone levels. A separate study found that taking vitamin D supplements during the winter months had beneficial effects on muscular performance in elite ballet dancers.
Move any chance you get
Sitting is slowly killing you in many ways, but it has a more immediate effect on the body’s ability to build muscle. If you don’t stay active throughout the day, your muscles will be too tight, ruining your weightlifting session later. You can easily do squats and a few balance exercises at work; walk up and down several flights of stairs every two hours or so. Don’t be seated for more than 50-60 minutes at a time.
Flexibility - try these exercises - is directly linked to full major range of motion movements such as squats and deadlifts, which are among the most popular workouts to build muscle. Hip range-of-motion and flexibility are the basis for optimal body mechanics. Stretching will also help the muscle recover and rebuild faster. Hold stretches up to a minute because it simply takes muscles a little while to expand. Don’t bounce. You’re risking an injury this way.
Get more sleep
You don’t build muscles when you actually work out; resistance training is just a stimulus. You actually build muscles when you rest. Get at least seven hours of good quality sleep (20 Secrets You Need To Know for Your Best Night’s Sleep).
Drink room temperature water during workouts
Cold water consumption may actually decrease bench press performance, according to a study published in the Journal of the International Society of Sports Nutrition. People drinking room temperature water were able to perform significantly more bench press reps. You should have at least one day of rest before working out the same muscle groups again.