For many people having a toned up body is an ambition that they would eagerly like to achieve. But how do they build sufficient muscle mass to be termed muscular? Muscle building is a multidimensional activity that encompasses diet, routine, and discipline.
The food to be consumed in order to build muscle is specific. Persons intent on building their muscle are keen on the food they take. The major foods that are necessary for muscle building are proteins, carbohydrates, and vitamins. Drinking lots of water too is essential for the utilization of the food ingested. Eating goes hand in hand with taking meals at regular intervals. The importance of taking meals on regular intervals is that the body gets the nutrients it needs; essential for body functions like muscle building.
As much as food is essential for muscle growth, exercise is equally important too. Muscles grow by a principle of use and disuse; the more a more is used, the more it grows and the inverse is true! There are a couple of guidelines to achieving a productive exercise session.
Warm up- before beginning any exercise it is prudent to warm up! A warm is a low-intensity workout whose function is to prime up the muscles that are going to be worked on. It also helps in setting the right frame of mind.
Work shorter and harder- with time being a major constraint nowadays, few get the luxury of exercising for long periods. The good thing is, building muscle does not necessarily require longer durations. To achieve the best results out of a workout, push your limits within a short period- 45 minutes a day is okay.
Work for all the muscle groups- maximal muscle building is realized on working all the muscles. It works by stimulating secretion of hormones which increase the body’s muscle capacity. In addition, the strategy will also encourage a balanced growth of muscle and flexibility. A point worth noting is to remember to do the workouts at a considerably slow pace so as to extend the muscle maximally. To go about building muscles, work on different muscle groups in intervals until the whole body is exercised.
Reduce cardio training- as much as cardio training is important in achieving fitness, it burns up a lot of calories and fats which are needed for muscle building. If cardio training is part of the exercise program, then doing strength training with intervals of cardio will counter the effects. Eating more food rich in fats and calories will also help.
Rest- an essential requirement for effective muscle building. When resting, the body replenishes its energy stores, repairs worn out tissue and builds up new tissues. A rest of at least 7 hours is sufficient.
A common misconception in exercising is the notion that the more the exercise the more the muscle. While this point is true, it has a limit. There are instances where a person ‘over-trains’. The consequence is necrosis (tissue death) due to the inability of the muscles to acquire sufficient oxygen. Some cardinal signs of over-training are; prolonged fatigue, appetite loss, insomnia, prolonged soreness, depression, and strength loss. If during a training session these symptoms appear then it means it is time to stop.
To achieve effective muscle building, it is wise to first know what exercise to do and the precautions to be taken. Whenever uncertain, consult a professional. After taking all the precautions, enthusiasts can now build muscles effectively.