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Muscle Building Secrets

Muscle Building Secrets

A lot of hard work and consistency, muscle-building workouts, and a healthy or balanced diet are required to build strong muscles. You can find out some simple tips on muscle building, in this article.
FitnessVigil Staff
Everyone wants to have a well-built muscular body, but only a handful can achieve this. The secret lies in hard work, patience, punctuality, and determination. These are the basic requirements to succeed in every endeavor, and the same goes for muscle building as well. It is also important to adopt a healthy lifestyle, and maintain general health and well-being in order to build muscles quickly.

Tips for Building Muscle

Nutrition
The secret of a well-sculpted body lies in a healthy diet and an appropriate combination of muscle-building exercises. An ideal diet is the one that includes more proteins and less carbohydrates. However, you cannot avoid carbohydrates completely, as they are required to derive energy. But try to consume food that contain more complex carbohydrates instead of simple carbohydrates.

Usually, you should eat a small meal an hour or so before a workout session. Try to eat more calories and several meals in a day. A three meal routine is not very ideal for those trying to grow their muscles. However, fats are not required to be avoided for muscle building, as believed by many. Dietary fats are crucial for the production of the hormone testosterone, which is essential for the growth of muscles. So, you have to consume sufficient amounts of healthy fats in order to build strong muscles.

But be sure to stay away from the unhealthy junk foods cooked in excess vegetable oil. As far as the way of cooking is concerned, cook vegetables and other food items by steaming, instead of frying or baking them. This helps preserve the vitamins and minerals present in the food. Along with a nutritious diet, remember to drink plenty of water. So, replenish the amount of water that is lost during a workout session.

Exercises
Though a proper healthy diet can help make you strong and healthy, it alone cannot give you well-built muscles. You will need the help of a proper workout regime for building strong muscles. While exercising, keep in mind that every muscle of your body has to be involved in the process.

Squats are ideal for building muscles quickly, especially the muscles of the thigh, hips, and the buttock. Apart from squats, your exercise regime should incorporate other exercises like deadlifts, chin ups, bench presses, dips, and military presses.

Along with these, it is important to concentrate on the weight-free workouts as well. In the initial stage, you can perform these exercises 3 to 4 days a week. As you progress, try to do them intensely, and reduce the time involved in performing a particular workout, i.e., try to do more in less time.

Rest
If you do not take enough rest, then all the hard work and time invested in the workout sessions will be of no use. After doing so much of hard work in the gym, your muscles need proper rest to repair and grow. Therefore, you should sleep at least 7 to 8 hours a day.

Many individuals use supplementation, as well as steroids to build muscles quickly. But some of these products not only fail to produce the desired effects, but have been found to be harmful if used for an extensive period of time. So, before taking any kind of supplementation, it is advisable to consult a health care professional.