Once you’ve incorporated working out into your daily routine, you’ll exercise to maintain the muscles you’ve built through hard work. Use the tips below to avoid common causes of muscle disuse that can result in loss of muscle.
To gain muscle and get big and strong you must eat a proper diet. First of all, make sure that you eat more calories than you burn. To gain a noticeable amount of muscle you must be in a caloric surplus. Don’t worry about getting fat; if you are working out properly, the extra calories you consume will be turned into muscle, not flab. Secondly, make sure that you are eating enough protein. When on a muscle building diet, you should strive to consume about one pound of protein for every pound of body weight. So, if you weigh 200 pounds, you should eat 200 grams of protein every day. It is very easy to get protein in your diet. Eggs, beef, turkey, milk, chicken breast and fish are all excellent sources of protein. Although protein is most important, don’t skimp on carbohydrates or fat. Carbs give your body energy and fats help you recover from intense weight lifting workouts.
Bulking up is all about trial and error. If you are doing something and you see that it is not giving you any results, you should probably think about doing something else. Everyone’s body does not work the same way, so there may be some things people suggest and they do not work for you. Continue trying different workout methods until you start to see positive changes.
Make sure you always stretch before you start all of your workouts. You need to stretch because this helps prevent injuries. That’s not all! Stretching optimizes your rested muscles to help them get ready for your next workout. You always need to make sure you do your stretches, and you need to make sure you incorporate a variety of different exercises.
Don’t forget about life outside the gym. While muscle building is a great goal with plenty of benefits, remember that life goes on. Some who try to build muscle seem to forget about other activities; make time for friends and relatives. Even better, invite some of them to the gym with you. A well-rounded life is a happy life, and you will feel better about building muscle if the rest of your life is in place.
Don’t neglect recovery. Training with weights more than four days a week will cause you to burn out and become over-trained. Muscles grow during rest so take plenty of rest days and get eight hours of uninterrupted sleep every night.
There are a variety of circumstances that can lead to muscle disuse and loss of muscle. Use the tips above to maintain the muscles you build.