Many people desire to have a chiselled body with a good amount of healthy muscles. People, no matter obese or skinny, have the opportunity to get the body of their dreams if they are willing to put in the effort. Tips for building muscles will always include having a healthy mix of exercise and dieting to help people get their dream body. However, following a single direction or strategy won’t be enough to gain healthy muscles and maintain them in the long run.
People need to have personalised schedules and strategies to help build muscle. A person’s medical history, weight, height, structures, sex, work schedule, etc., must be considered when exercising and eating to gain muscle. While it is always best to seek help from a professional trainer, there are some pro tips for building muscle which everyone can use. If you are new to training and bodybuilding, these tips will be extremely helpful in acting as guidance for muscle building.
1. Follow Strength and Resistance Training
Strength training and resistance training can be great ways to build muscles. Studies have already proved that resistance training immensely helps in building muscles. Tips for building muscles will always focus on the importance of training and exercise for muscle growth. Routine workouts and diet plans won’t be enough for good muscle growth.
As per research, resistance training involves using weights to increase strength and endurance. Most gyms and training institutes recommend using weights to help people in building muscle growth and strength. Another research suggests that working your body against a weight can be beneficial in maximising muscle hypertrophy. Since resistance training involves working against weight, it helps improve muscle strength and mass. This process forces the body to increase its strength. Studies also show that gradually increasing the weights will help the body adapt and work towards muscle-building.
Sometimes, trainers even use the body weight of the trainee to build resistance against it. This method will work best if the trainee starts working out with weights 2-3 days a week. However, one must follow specific guidelines while involved in muscle resistance training:
- Always work out under an experienced professional in a controlled environment. Do not attempt to begin resistance training by yourself.
- Gradually increase weight over long periods. Do not try to overwork yourself too much.
- All bodies are different, so checking out for risk factors with your doctor before beginning resistance training is crucial. Do not continue the training if the doctor does not think it would be safe for the body.
- Do not go for resistance training on consecutive days. The body will be overworked and unsuitable for intense exercise.
- Always warm up with light exercise before starting the resistance training schedule. Don’t jump into it at the beginning itself.
- Make sure all equipment used is in pristine condition. Faulty equipment can cause serious accidents.
2. Create and Follow Diet Plans
A proper diet plan will help people gain muscle and build their strength. That is because your body requires essential nutrients to help build muscle. You can get these nutrients from food. Hence, following a proper diet and exercise is one of the best tips for building muscle.
When building muscle, people need to watch what they eat. A rich carb and protein diet are essential for muscle building. Skinny people need to have a high-protein diet that will help them gain muscle weight. However, only carbs and proteins are not enough to make the perfect plan for building muscle.
Here are some diet tips for building muscles which you need to follow:
Controlling the Calories
A high-calorie diet may be bad for overweight people but suitable for people who want to gain muscle weight. Exercising requires a lot of energy because it facilitates body metabolism. The bulking phase in training requires a high-calorie diet. The cutting phase of the training will require a low-calorie diet since this phase requires people to burn out excess fat from the body to maintain a healthy muscle weight.
Follow A High Protein Diet
Recent studies show that a high protein diet is necessary to build muscle weight and facilitate body regeneration after intensive exercise. The body requires the amino acids in rich protein food for building muscles. Therefore, protein is a priority nutrient, and you must consume 2 g of protein per kilogram of body weight every day. You must include protein-rich food like milk, meat, dairy, and eggs in daily meals to build muscle weight.
High Carb Diet
Studies also show that a high-carb diet is beneficial for building muscle weight. Carbohydrates are a good energy source, which is necessary during resistance training and exercise. Research also shows that carbohydrates help increase body weight consistently compared to fats. Therefore, eating about 3-4 g of healthy carbohydrates per kilogram of body weight is recommended daily. Rich carb diets include rice, whole grains, starchy food, etc. It is also good to avoid short-chain carbohydrates like glucose, which can harm the body.
Increase Meal Counts
In the case of skinny people, the best way to build muscle weight will be to increase the daily meal count. It is difficult to gulp down too much food in one go, especially if you are not used to it. An alternative to adding calories will be to switch to having six meals a day instead of four. This system will allow people to eat more instead of a lot in one sitting.
The HealthifyMe Note
A regulated diet and eating habits are necessary for any positive body development. Whether you wish to lose or gain weight, your eating habits play a vital role. Muscle building is no different. Therefore, besides intense workouts and regular exercises, your diet shall also be in sync with your fitness goals. Also, remember that one diet never fits all. Hence, consult an expert nutritionist when planning your diet to get a customised diet plan for you.
3. Use a Fitness App
Sometimes it becomes difficult to create and follow a schedule for oneself. People who are starting or do not have any experience in building muscles will not know where to begin. Having proper guidance to maintain an exercise schedule and follow-through diet is necessary.
Recent studies suggest that apps and websites can provide a convenient, cost-effective, and accessible means for many older adults to engage in strength and balance training and reduce fall risk. A fitness app will help people to get proper diet plans and exercise schedules customised for their body type. The trainers and pro coaches also help provide great tips for building muscles. These Fitness apps often notify people when it’s time to exercise and eat. They also remind people to stay hydrated, which is essential while building muscle. Finally, you can track your progress and workout sessions by using these apps.
You can readily find fitness apps on the Google Play Store or Apple store. But, of course, you can download them for free as well. In addition, you can look up app reviews and choose the one that offers the most features.
4. Consult a Trainer
The alternative to following fitness apps would be to get a personal trainer. A personal trainer is the most convenient and effective help to get a diet and exercise plan. A personal trainer will get all your details and customise a plan for you. In addition, trainers have a lot of practical experience, so they can provide noteworthy tips for building muscle.
It is not always necessary to join a gym to get proper guidance. People with adequate equipment can simply get a personal trainer who can offer the right advice. Trainers often come to your place to chart workout plans according to your convenience. A trainer can help the best track your performance and change your workout plans according to your requirements.
When hiring a trainer, you should ensure that you select a professional and licensed trainer with enough experience. Sometimes you will have to juggle instructors and trainers to find the correct one. Here are some things to look out for when selecting a trainer:
- Building muscle can be a very mentally and physically taxing task. Therefore, you need to be compatible with the trainer so that they understand your needs and requirements.
- Select a flexible trainer. A trainer who is too lax with you won’t be able to motivate you enough. On the other hand, aggressive trainers will be unsuitable because their exercise schedules and lifestyle changes may be too much for you.
- Always look up reviews before selecting a trainer. Every trainer is not capable of helping or providing tips for building muscle. Reviews will help you find the perfect trainer with experience in this field.
- An easier way would be to choose a trainer from professional apps like HealthifyMe, who meets all these requirements.
5. Try Isolation Exercises
Isolation exercises seek to train muscles in sections, meaning you will be training one part of the body at a time. As per research, isolation exercises are a great way to build muscles. This process allows people to develop muscles in all body parts consistently.
Isolation exercises are comparatively easy to follow, and you can do them at home. However, you must plan these exercises well. Hence, it is best to get an exercise plan from a trainer or professional is best. Also, ensure the equipment is in good condition and there are people around to help in case of accidents. Here are some great isolation exercises you can try in moderation for building muscles:
- Leg Press
- Leg extension
- Romanian deadlift
- Glute ham raise
- Resistance band leg curl
- Barbell hip thrust
- Dumbbell or barbell walking lunge
- Glute bridge
- Pullup or assisted pullup
- Back extension
- Dumbbell shrug
- Incline barbell bench press
- Incline dumbbell fly
6. Maintain Proper Recovery Time
One thing that most people ignore is recovery time. The most crucial tip for healthily muscle building would be to maintain a proper schedule that includes a suitable amount of recovery time. Research shows that recovery time is vital because it helps the body regenerate after a stressful exercise session. Resistance training and exercising cause immense strain on the body, and proper recovery is required before they are ready to train again.
It is always better to have gaps between daily training sessions so that the body can cope with the stress. Training intensively for hours every day can have serious side effects on the body. An overworked and fatigued body will cause accidents and worse. Continuous exercise will drain out body mass instead of giving healthy muscles.
You must also maintain a good sleep schedule for recovery. Several studies recommend a minimum of 6 hours of sleep every day when people are training to build muscles. You should avoid training on days when you are already exhausted from work. You should make a proper exercise schedule compatible with your work schedule and household chores. Make sure you get enough rest between training and work to help grow healthy muscles.
The HealthifyMe Note
Your dietary habits and exercise schedules are crucial for your fitness goals. However, nothing works effectively if you do not give your body enough time to recover. Even with muscle building, it is essential to give your muscles enough rest to recover. Furthermore, muscle building is a long and consistent process. Hence, ensure that you follow healthy lifestyle habits. Getting enough sleep is one healthy practice you must follow to achieve better results.
Muscle-building is not a child’s play and not easy to achieve in a short time. Hence, it is essential to follow consistent workouts and diets. It is a must for everyone who wants to gain healthy muscle weight. You can seek help from a trainer or a fitness app to help you in this journey. However, it is essential to remember that self-motivation is the best in building the body of your dreams.
Resistance and isolation training are necessary for people who want to be consistent in building muscles. These exercises will help you burn a lot of fat and strengthen your existing muscles. People who have already gained muscles should also continue their workouts at a regulated pace, or they will lose the muscles they have worked hard for.
It is vital to maintain a proper diet, excluding deep-fried and oily food. It helps the body gain muscle instead of unwanted fat and diseases. Last but not least, prioritise recovery times. In the mad rush to gain muscles within days, don’t neglect your body’s health by overworking it. Instead, follow proper recovery guidelines to help gain strength while driving out fatigue and avoiding accidents.