Muscle building is not as easy as it sounds, especially if you are a beginner, but it is not an unattainable goal. Once you put your mind to it, you will succeed!
However, it will require a lot of dedication and patience on your behalf.
Let us start off with how you can build muscles the right way and when it is the right time to start a muscle sustenance program!
Building Muscles the Right Way!
With multiple super-hero movies being churned out every year, it is no surprise that you would want to have the same physique as Thor or Super-man!
Remember, your super-heroes did not achieve this physique over-night so be patient with yourself and give your body some time to adapt.
Achieving a muscular build is not just about lifting weights but it is, in fact, a combination of weight lifting, cardio and a high-protein diet.
1. Weight Lifting!
Weight lifting is the cornerstone of building muscles. In order to build muscles, you need to put them under stress and the best way to do it is to lift weights.
When you put your muscles under stress, you injure them and when you injure them, the muscle fibers try to repair that damage.
It is this repair process that actually leads to building of muscles. However, you need to be really cautious if you are lifting weights for the first time.
It is recommended that you hire a trainer, even if it is for a few days, to guide you through the exercises and the recommended weights.
If you like to do things on your own, start slow and steady with lighter weights. Move on to heavier weights once you feel that your body has become accustomed to those weights.
As far as the exercises are concerned, it is always best to go for compound movements that work two or more muscle groups at the same time.
Aim for 2-3 sets of each exercise with 10-15 reps.
2. Your Diet Matters
Muscles are pure protein and it is only logical that in order to build muscles, you’ll need to increase your protein intake.
From snacking on unsalted nuts to devouring fish, eggs, skinless chicken, tofu and lentils, you have unlimited options.
Proteins not only help in building muscles but keep you full for longer, too!
3. Cardio Workouts
With your weight lifting all sorted out, it is time to focus on the cardio aspect of your workout.
Though lifting weights is considered pivotal in building muscles, it is important to lose fat to reveal the underlying muscles that you have been working out and what better way to lose fat than doing a cardio routine!
You don’t need to set aside a day for it.
A good 15-minutes run before you lift weights is good enough to get you the cardio boost you need!
When to A Start Muscle Sustenance Plan?
Switching from a muscle building plan to a muscle sustenance plan is purely a personal choice.
Every one is different and every one has a different body goal. There comes a point, however, that you would want to switch your plan.
- When you have exhausted your muscles to the max, it is time to move to the maintenance plan.
- When you stop seeing any visible difference in your physique with your regular routine, it means that your body has reached its threshold.
Don’t be disheartened. Giving up your rigorous routine does not mean that you will lose all your hard work.
A maintenance plan does not mean that you would have to stop working out or stop eating healthily, rather you will just have to down-scale your routine.
Muscle Sustenance Plan in A Nutshell
As mentioned earlier, your muscle sustenance plan is the same as your muscle building plan except that it is not as vigorous as it used to be.
Here are a few tips to help you with maintaining your muscles.
- Since you are no longer looking to build your muscles, you do not need excess calories in your diet. That said, you do not need to eat 5-6, high-protein meals in a day! You will still be eating healthily but keeping an eye on your calorie intake.
- Weight training is a must, even when you are on a muscle sustenance plan. However, you will not need to work out 3-5 days in a week. A workout regime of three days is good enough for you. You will need to reduce the intensity of your workout by reducing the number of sets and increasing the reps in each set.
- Since your aim is to maintain muscle mass, you should be focusing on your cardio workouts. Cardio is the best way to lose fat and reveal the underlying, sculpted muscles. An additional benefit of a good cardio workout is that it improves your cardiovascular health.
Building Muscles and Maintaining Muscles, Both are Hard Work and Require Dedication and Perseverance on Your Behalf.