Three Tips for How to Build up Muscle
Perhaps you have recently gotten a good look at yourself in your bathroom mirror and have decided that it is time to get that body of yours back into shape. The most effective way to lose fat is to combine a regimen of aerobic exercise that will burn calories with a strength training program that will burn fat. Not only will you drop pounds in the process, but you will also tone and firm your body to increase the effectiveness of your workouts overall. But do you know how to build up muscle safely and effectively? There are three tips that you can follow to help make the most of your weight training workouts.
Frequency
When it comes to how to build up muscle, many beginners can get a bit overzealous in their approach to weight training. Workouts like this should be done no more often than every other day, with a full 24 hours of rest in between. Lifting weights daily may result in fatigued muscles that can be more prone to pain and injury. The most that you should work on how to build up muscle in a given week is three to four times, unless you decide to work out different muscle groups on consecutive days. This means doing an upper body workout on one day and a lower body workout the next.
Amount
If you are worried about how to build up muscle during the course of your workout, there are some general guidelines to follow. For maximum toning, more repetitions and lower weight amounts will do the trick. But when it comes to how to build up muscle, you will want to focus on fewer reps and higher weight amounts. You should be having difficulty completing your last repetition or two in each set. This will tell you that the amount of weight is proper for effective muscle building. It is also a good idea to check with your doctor before beginning a weight training program with large amounts of weights, to ensure that it is safe for you to do so.
Diet
Diet is an important consideration in how to build up muscle as well. Your menu options should include lots of complex carbohydrates like brown rice and potatoes, and protein foods like eggs and low-fat cheeses. Stay away from foods that are high in fat, and avoid refined foods that pack on the calories but offer little nutritional value. It is also a good idea to switch to a number of smaller meals every day, rather than three larger meals. Some people also like to use supplements in the form of shakes or powders that will add nutrients that are necessary for effective bodybuilding.
