Lifting weights, if done properly, is a fun way to increase your health and fitness levels. You will find satisfaction in your workout, the benefits and the results of building muscle. Before you do anything else, you need to learn which exercises best fit your needs, and the following tips will help you do that.
Keep in mind the three most important exercises, and always include them into your workout program. These particular exercises are dead lifts, bench presses and squats. These exercises simultaneously increase both muscle mass and strength. Do some variation of the “big three” exercises regularly.
Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. Motivation plays a key role in any long-term commitment. Try making some of the rewards things that will help you to build more muscle. Massages, for example, promote better circulation, which makes it easier to recover from your workouts.
While using creatine supplements is beneficial, exercise caution during use, especially if using for longer durations. If you have a preexisting kidney condition you should avoid such supplements. Creatine can also bring on cardiac arrhythmias, muscle cramps and muscle compartment syndrome. Young people should not take these supplements. These supplements should only be taken in the correct manner.
Eat very well on the days that you plan to work on your muscle development. You need to eat your calories about 60 minutes before you start your routine. This doesn’t mean you should overeat on workout days, but eat more than you normally do on the days you don’t go to the gym.
Don’t workout for more than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Extra cortisol may block testosterone and your efforts at muscle development can be wasted. Shorter workouts will help you to get greater results in a smaller timeline.
If your goal is to build muscle, you must increase your protein consumption. Protein is the basic building block for muscle cells. If you’re not getting enough protein in your diet, you can lose muscle mass instead of gaining it. For each pound of your total body weight, you should aim to consume 1000 milligrams of protein.
Many people overestimate how much protein they need in their diet at the beginning of their weight training efforts. This can cause excess calories to accumulate. If those calories aren’t burned while working out, fat gain may result. Increase your protein intake slowly, adding a couple hundred calories at a time every few days. Your body will be able to keep up with the increase this way, using the extra protein to grow muscle.
You can cheat a little bit when lifting. If you use more of your body to get a few extra reps into your workout then you are increasing the output of your workout. However, you do not want to cheat too much. Always make sure your rep speed remains the same. Maintain your form throughout as well.
One problem that can plague a person trying to maximize their muscle-building results is individual muscle groups that grow more slowly than others. Fill sets are an effective means of targeting those difficult muscle groups. This is a brief set (25-30 reps) of exercises targeting the group in question, performed two or three days after the group was last worked hard.
One of the beat ways to feel better is by exercising, and one of the best ways to feel strong and confident is by building muscle mass. If you combine both a fitness exercise program with a strength training program, you will see greater result than with just a cardio workout alone. Combine these two routines, exercise regularly, and before long, you will see positive results.