Want to increase your body’s muscle mass? Each year, millions of people sign up for a gym membership with the goal of losing fat and adding muscle tissue. However, statistics show that only 18% of these men and women use their gym membership on a regular basis. Whether you sign up for a gym membership or decide to work out at home, you can build bigger muscles and improve your health in the process by following these tips.
Focus on Resistance Training Exercises
Building bigger muscles begins with resistance training. As the name suggests, these exercises involve some type of resistance — either free weights, machine weights or the weight of your own body — against your muscles. The added resistance forces your muscles to work harder, which results in greater stress to your muscle tissue. But this is good because your body will respond to the stressed muscle tissue by repairing and building it stronger than before, thereby increasing your gains.
Examples of resistance training exercises include:
- Dumbbell bicep curls
- Barbell squats
- Dumbbell lunges
- Dumbbell military shoulder press
- Dumbbell calf raises
- Tricep dips
Allow Your Body to Rest and Recover From Resistance Training Exercises
After performing resistance training exercises, you’ll need to allow your body to rest and recover. A common mistake that people make when attempting to build muscle is visiting the gym to work out every day. Although this sounds harmless, working out seven days a week hinders your body’s ability to repair the stressed muscle tissue. You’ll continue to break down your muscle tissue, resulting in soreness at minimum and possibly even physical injury. To achieve bigger gains and reduce your risk of injury, wait at least 48 hours between your resistance training exercise sessions. If you lift weights on Tuesday, for example, wait until Thursday to lift again.
Use Proper Form When Working Out
Proper form is essential to achieving positive, noticeable results from your workout sessions. Some beginners have a tendency to use the wrong form when lifting weights and performing other resistance training exercises. In doing so, however, they are only cheating themselves out of gains. Granted, you be able to perform more reps or sets using the wrong form, but it won’t offer the same muscle-building benefits as fewer reps or sets with the right form. If you need help with your form, search for videos of your desired workout on YouTube. Alternatively, if you work out at a gym, ask someone for assistance. Once you’ve perfected your form, you’ll have an easier time building muscle mass.
Stay Hydrated With Water
Hydration, or lack thereof, can affect your gains from working out. As explained by Bodybuilding.com, our bodies use water to transport nutrient- and oxygen-rich blood to muscle tissue. Unfortunately, it’s estimated that as many as three in four Americans don’t consume enough water. If you fall under this category, you may have trouble increasing your body’s muscle mass. Chronic dehydration can lead to a wide range of other medical problems as well, including joint stiffness, dry skin, fatigue and headache. To promote bigger gains and protect yourself from these problems, stay hydrated by drinking lots of water throughout the day. You don’t have to necessarily follow the eight 8-ounce glasses of water per day rule, but you should remain conscious of your body’s hydration.
Increase Your Daily Protein Intake
No nutrient is more important in the synthesis of new muscle tissue than protein. Referred to as the “building blocks of tissue,” our bodies use protein to build and repair muscles. Without protein, you simply won’t build bigger muscles. Protein is available in a variety of foods and beverages, some of which include meat, nuts, legumes, cheese, milk, eggs and oat.
Take the Right Supplements
In addition to increasing your daily protein intake, consider taking workout supplements to fuel your gains. Many bodybuilders take fish oil supplements, for example, to reduce inflammation and improve circulation. While readily found in fish, fish oil supplements often contain higher concentrations of fish oil. And some people find it easier to take a supplement rather than eat fish every day.
There are also protein supplements that contain high concentrations of muscle-boosting protein. Whey protein power, for instance, is a power-based protein that’s derived from dairy. A single scoop of whey protein can pack up to 30 grams of protein. To put that number into perspective, a single tilapia filet contains just 23 grams of protein. Casein is another type of protein powder to consider. It contains similar protein levels as whey, though it’s absorbed by the body more slowly than its counterpart. This is why many bodybuilders and athletes take whey protein power immediately before working out and then casein powder before going to sleep at night.
To learn more about Atlanta Chiro and Wellness’s integrative medicine and health services, contact us today.Share