Do you get fed up with each person telling you a different style of building muscle?Do you get depressed when you look at yourself in the mirror?Are you dejected with your slow progress in the gym? If that is you, do you want to learn how to build muscle carefully and efficiently in four easy steps?
One of the reasons that you are not gaining the muscles you desire might be because you are not following all the steps in the right way. So set these basics right before you go forward and you will be rewarded with the figure you want.
So without any drugs and fake supplements, just start following the four steps which would really help to build muscles.Throw the drugs and supplements out of the window and start working on the four easy steps to muscle building.
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Promise yourself to weight train three or four times a week. The strength training will induce your muscles to grow. Follow this with a rest and good food which will aid the muscle growth. Do this on a continuous basis. The right thing to do would be to give a three day break between the workouts. You should also exercise your upper body and the lower half twice a week.
Eat five to seven balanced meals a day. The balanced meal includes all the nutrients from carbs to protein and fats. The best way to find out if you are eating enough is to ensure that your intake is 15 to 18 times your present body weight. The carbs you eat should not be more than 45 per cent of all the food you eat, while the proteins should be about 35 per cent and the fat would make up the 20 per cent which is left. It is important that half the meals should be fully balanced meals with solid food, while the other can be fluids and meal replacement shakes.
Stretching for half the time you weight train. Stretching is an important part of your workout. This is a common mistake that many people make. You have to stretch for half the time you lift weights. For instance if you weight train for four hours, you have to stretch for two hours. They go on exercising and don’t stretch enough. What stretching does is that it brings back the tissue to its normal length. If you don’t strength and continue to train, then your muscle will shorten and slow down, making you more prone to injury. If you don’t stretch you are asking for trouble
Only use supplements that have been in the market for more than 3 years. Many supplements in fitness and bodybuilding magazines entice you, with a lot of advertisement hype, to try them. According to an Australian strength coach, do not try any supplement that has been in the market for less than three years. Follow this as a thumb rule to avoid confusion. Try products like high quality multi-vitamins, fish oil capsules, powdered creatine and protein powders. These will provide you the required nourishment for strength, muscle and total body mass.
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