Increase Your Muscle Mass in 4 Simple Steps
Have you been exercising in the gym for months and get poor results in your muscle build up? In this article you will learn of four easy steps that would dramatically increase your muscle mass. These steps are not quick-fixes to achieve the body you want. These are long-term programs that you must strictly follow for it to be effective. Although you maybe following one or even three of these techniques, it is highly recommended to follow all the four techniques to achieve maximum results.
Learn how to increase your muscle mass in two of the needed four easy steps without drugs and/or phony supplements. Simply follow the link at the bottom to discover more steps in easily building your muscles.
First Step
Now you have probably heard this a thousand times already and it does not take a fitness expert to tell you that lifting weights can increase your muscle mass. By exercising with weights at least 3-4 times a week you will be able to provoke your muscles to expand and grow bigger. After subjecting your muscles to stress due to lifting weights you should relax and heal them through rest and proper nutrition. It is ideal to do this type of exercise every 3 days or 72 hours which allows for equal amounts of exercise in your upper body and lower body each week.
Second Step
To build your muscles, a balanced diet of proteins, fats and carbohydrates will also be important. Eat at least 6 times a day with more than half of the meal coming from solid food and the rest being liquid. Here is the proper proportion of your meal intake each day.
Carbohydrates = 45%
Proteins = 35%
Fats = 20%
Along with intensive exercise, a balanced diet of the 3 essential nutrients in our body are very important to achieve the body that every one would envy. Remember that exercise and proper nutrition has to go together; one cannot work without the other. Exercise alone or diet alone cannot effectively help you achieve your fitness goals.
Step #3
Stretching is an important procedure that you should follow before and after you lift weights. It is highly recommended that half the time you should spend in lifting weights should be spend in stretching. For example, if you are exercising with weights 6 hours a week then you spend 3 hours stretching. This is necessary so as to prevent yourself from muscle tear. Stretching counter acts the muscle shortening which can take place when lifting weights.
Step #4
If you are taking nutrition or diet supplements check if it has been available in the market for more than 3 years. If the supplement you are taking just came out into the market recently, replace it with the one that has been in the market for a long time. A lot of supplements emerge almost every month, some of them will have claims of amazing muscle build-up and rapid weight loss; most of these claims are exaggerated.
A good indication of a supplement that works is when it stays in the market for long. By following this rule it will help you avoid buying expensive supplements every time they come out and choose the ones that are best for your needs. Some of the supplements that you should take to increase your muscle build are fish oil capsules, protein powder, a good multi-vitamins and powdered creatine. These products will not only help you build your muscle mass but will also improve your over all health, strength and body composition.
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