Tips On How To Build Muscle

 Wanting to build muscle but not sure where to start? It can be exceptionally overwhelming especially for those starting fresh or even those who may be picking things up again after some time. You may even be wondering if building muscle is even worth that much effort and dedication - the truth is, yes! Gaining muscle takes time, patience and commitment, which can vary person to person. We must remember that each journey is different and while it may seem intimidating, it is very much possible to reach your goals with the right training and diet. In this post, we'll uncover tips on how to pack on muscle and get you back on track! 

1. Protein Intake 

It is essential that the more protein you consume, the more your muscles will grow. The suggested minimum protein intake is 0.8g per kilogram of total body weight per day. However, depending on how much a person exercises they may need more protein. To name a few, here are some of the best high protein foods you can incorporate into your diet: chicken breast, salmon, eggs, tuna, greek yoghurt or Rapid Loss High Protein Meal Replacement Shake. 

2. Lift Weights 

If you're looking for an effective exercise to help develop your muscle growth, don't be afraid of lifting weights! Although cardio is a great form of exercise, there is a lesser contribution to develop your muscles directly. Start slow and aim to lift weights 3-4 times per week to help build your strength. Challenge yourself with heavy weights and don't neglect the lighter weights too! 

3. Eat More Calories 

Don't let the idea of eating enough calories put you off your fitness journey! When gaining muscle, you need to ensure that you allow more calories to help not only fuel your training, but encourage healthy recovery and muscle growth. Experts recommend an extra 5-10%  more than your daily intake, however this figure is solely dependent on each individual's needs and requirements. 

4. Get Enough Sleep

A rested body is a healthy body. We might overlook the idea of maintaining better sleep when looking at our fitness journey - muscle building or not. However, what many don't realise is that during this time our body is recovering and growing. It is recommended that adults get 7-9 of sleep per night and whilst this may be unrealistic for some, it is important that you do what you can to optimise sleep quality. This might include sticking to a routine each night, setting a sleep schedule and creating an environmental that's restful and relaxing. 

5. Have Rest Days 

While training regularly is the key to a successful result, it is important that we have rest days in between to allow time for our bodies to recover properly. Excessive training everyday can lead to exhaustion and fatigue, and can often do more harm than good to your body. This can negatively impact your central nervous system, decrease your performance, allow poor endurance, burnout and even injury. Without adequate rest, it makes it more difficult for muscles to adapt which can stall progress and prevent any level of improvement that you've worked hard for. Remember, having rest days doesn't make you lazy - it's all a part of a healthy routine!