If you’re looking to build muscle, whether it’s to bulk up your body a little or gain some lost strength, you might be wondering where to start. It’s going to require some serious hard work on your part but if done correctly, you can save yourself from any unwanted injuries or disappointment from the effectiveness of your workouts. It’s not just about how you workout, it’s about your lifestyle and your mental well-being too. So, let’s take a look at how you can build muscle the right way.
Head to the gym
One of the most obvious ways to gain muscle is by heading to the gym. They have lots of different types of equipment that will allow you to work individual sets of muscles exactly how you’d like them. If you’re not sure how to use the equipment, or perhaps you don’t know which exercises are best for the results you want to achieve, then it’s a good idea to get some help from a personal trainer, at least to begin with.
While this might be a cost you weren’t thinking of spending, getting the advice from the beginning will help kickstart your progress and avoid any unnecessary injuries from using equipment incorrectly.
You don’t just have to work out on gym equipment to build muscle either. Try attending aqua aerobic or dance classes that will work your body from top to bottom. Or, if you’re looking for an overall workout that will tone your muscles up, try swimming laps and push yourself a little harder each time.
Try working out at home
Going to the gym simply isn’t an option for some people, and that’s absolutely fine. It’s perfectly possible to achieve the results you’re after from the comfort of your own home. That doesn’t mean you have to spend thousands on expensive equipment, either. You can buy things like dumbbells and resistance bands to help you build muscle. Can Resistance Bands Build Muscle? Are They Effective? - we hear you ask? This article outlines how effective resistance bands can be in your exercise regime, especially when it comes to building muscle. The great thing about them is that they are portable and don’t take up lots of space in your home too.
You can also build muscle at home through everyday tasks such as chopping wood for your log fire (take necessary precautions) or even doing DIY in the garden. Anything that makes your muscles work is good for you and will keep you nice and limber.
Make sure you get enough sleep
Not getting enough sleep could hinder your ability to work your muscles as hard as you can. When you’re tired, you can quickly lose motivation and even skip going to the gym or working out altogether.
Not only that, not getting enough sleep stops your body from recovering after a big workout, meaning you could wake the next day sore and even more tired than before. Aim for 7-9 hours of sleep each night to get the rest you need both physically and mentally. You’ll notice that once you start getting enough sleep, you’ll have the energy and motivation to work your muscles even harder next time.
Hydrate properly
Making sure that you’re properly hydrated is really important. When you’re working out, you sweat out a lot of moisture from your body, meaning you’re becoming more and more dehydrated by the second. Working out when you’re dehydrated can lead to you becoming exhausted or even passing out from lack of water.
Make sure that you’re getting the recommended 2 litres of water each day. And, when you’re working out, make sure to replenish any moisture lost both before and after working out.
Reduce your stress levels
Stress can play many factors when it comes to hindering your workouts. Firstly, being stressed drains your energy, and when your body’s fight or flight reaction kicks in, that workout you’ve been planning doesn’t seem as important, meaning you may choose not to go at all.
Secondly, when you’re stressed you release a hormone called cortisol. High cortisone levels can lead to muscle protein breakdown, which will hinder any growth of muscles you’re aiming for.
Next, when you’re stressed, you may find it harder to bounce back from a particularly hard workout. So, even if you’ve put the effort into working out and forced yourself to do it, you may find that the following day you’re in more pain than normal and are out of action for longer too.
Being stressed can also cloud your mentality to continue with a decent workout. When you’re stressed, you’re thinking about what it is that’s causing you stress, not the muscles you want to achieve in the long run.
Finally, stress can also seriously contribute to cravings. If you’ve found that you’re reaching for snacks more often, this may hinder your ability to workout as effectively, or may even stop you from doing it all together.
Control your stress levels by practising mindfulness, taking time for self-care both physically and mentally, and not being afraid to take that break you need to regain clarity. It really will make a difference.
Take a look at your diet
Finally, one of the biggest factors that might hinder your ability to gain muscles is what you’re eating. You can’t expect to have a six-pack if you’re still guzzling down beer every night and eating takeaway pizzas.
It’s time to really change up your diet. Eating healthy fats, eggs, lean meats, fish and plenty of fruit and vegetables is a great place to start. If you’re looking to build a lot of muscle, it might be a good idea to follow a bodybuilders diet. If you’re looking to lose weight and tone up, then you’re better off following a calorie controlled diet that’s packed with lots of nutrients and vitamins to help your body recover from each workout.
No diet will suit everyone, so it’s important to really look at what you want out of your journey. Once you nail all of the above points, you’ll soon start seeing the results you were after.