What bothers you the most about your body?
Do you tend to dwell on your appearance?
Do you consider what you see to be unattractive when looking at yourself in the mirror?
It happens to the best of us; but you can’t let it get you down! But simply letting yourself go isn’t the answer either; so don’t take on a “Oh well, screw it!” approach either.
What you need to do is to get positive about this whole thing and then resolve to improve your body as a great first step towards a better self image.
I have, hanging on the wall right above my work desk, a picture of a woman’s toned physique…the physique that I want and will HAVE someday soon!
And you should do the same. Find an image of what you’d like your body to look like and then put it some place where you see it daily and then say to yourself, “I will have this body! I will be healthy! I will be fit!” and then take the necessary steps (baby steps, you don’t have to make it so daunting that you give up because it’s too hard) towards reaching your goal.
The follow tips for gaining lean muscle mass are a step in that direction!
So read on, please…
Workout Tips for Gaining Muscle Mass
Having a strict schedule for your workouts will prevent injuries and help you gain muscle.
People who are new to working out, especially bodybuilding workouts, must limit their workouts to two times a week. More experienced individuals should try to go about three times per week.
Establish a consistent training routine that is adapted to your goals. While some may suggest that you perform the same routines daily, it’s best to allow the muscle group that you’ve worked out to rest since during the resting phase is when muscle growth and regeneration takes place.
As one group is resting, you can work out a different group of muscles and then allow that one to rest, etc. This is one of the most effective ways of adding muscle mass. Add different exercises as you continue to progress, or replace exercises with others.
Keep your focus on exercises such as squatting, dead-lifting and bench pressing. These key exercises form the foundation of any good bodybuilding routine, and rightly so.
They work the main components of your body, building mass and strength. No matter the kind of regimen you set up, keep these three exercises as the cornerstones.
Find a good balance with your bodybuilding plan. Failure to work to develop your muscles will leave them weak and small, but you do not want to overdo your training either.
Don’t risk harming your muscles.. take things at a challenging yet moderate pace and progress will continue to come.
A post-workout stretch is as important as stretching before you get started. Someone under the age of forty should stretch for at least 30 seconds.
If you are a little older, try to keep your stretch for about a minute total. This will help prevent injuries.
Diet Tips for Gaining Muscle Mass
You need to watch your diet, especially on those days that you intend to work out. Consume a large amount of nutritionally dense calories about one hour before starting your exercise regimen.
The idea is to eat enough to fuel your body for the workout, not to overindulge.
Protein is a key component of muscle tissue, so increase your intake to help your muscles regrow. Through a biological process known as protein synthesis, amino acids are arranged into proteins and that protein is stored in your body for future use. During this process, muscles get larger and stronger.
You can find protein in a variety of foods, including meat, poultry, fish, nuts, beans and more.
Many people mistakenly increase their consumption of protein too rapidly in order to build muscle.
This can increase caloric intake which may lead to gaining weight if not exercising enough. Change your protein consumption more gradually by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle.
Don’t cut out carbs when building muscle. Good carbs are vital for energy so that you can last an entire workout, and if you do not get enough, your body converts your stored protein for energy instead.
Consume enough carbs so that your body is able to function, and you find that you will have an easier time completing your workouts.
Alcohol should not be consumed when you’re in bodybuilding mode. Having glasses of wine occasionally is acceptable, but nothing more. Alcohol isn’t that great for you, and isn’t great for building muscle.
Additional Tips for Gaining Muscle Mass
Stay motivated! If you are having problems staying motivated, you may find it helpful to establish short-terms goals for yourself. Once you have met your goals, reward yourself.
You must stay motivated constantly to build muscle, since it takes a while. Set rewards which will reinforce healthy muscle development behavior. As an example, get a massage, which will help increase your blood flow and benefits muscle growth.
You’ve gotten some really great muscle-building tips here and your new look will give you more self-esteem and make you healthier. But it’s not enough to merely read-N-nod, you must ACT on what you’ve read!
Once you do, your only real “problem” will be, how to stave off all those new compliments coming your way!
So take action today! Follow the above tips for gaining lean muscle mass and make changes in your life to better it!
