When starting to work out or rejoining the gym after a long hiatus, you need to sit down with a trainer to discuss your goals and a workout plan. If you want to build muscle, the first step is to spend some time figuring out your goals and what you want to achieve.
Tailor the Plan to Your Fitness Goals
The workout plan should be tailored towards your goals, making it specific and easy to understand. It’s better if the workout plan is based on the exercises you do in the gym. For example, swimming would be a good place for you if you’re a swimmer because it’s easy on joints and builds endurance.
If you’re an athlete who wants to lose weight, running would be a better choice as it burns calories without putting too much stress on your body. Building muscle should be your priority if you’re starting.
The easiest way to build muscle is to start with compound exercises and move on to isolation exercises once you’re stronger. For example, when you first begin lifting weights, use the bench press and barbell curls as they’ll give you the most bang for your buck. Once you’ve mastered those two movements, move on to more challenging exercises like the squat and pull-ups. Once you can do those two movements easily, start training for size using dumbbells instead of a bar alone.
Start Slow If You Want To Build Muscle Fast
It would be best if you took it slow. Building muscle requires slow but progressive exercises because your muscles could get injured or overworked, leading to muscle loss in the long run. Muscle building workout plans should be started with the most basic exercises. This will allow your muscles to adapt to the increased demand and help you avoid overtraining.
A rest day is as important as your workout day. If you don’t rest your muscles, they’ll never grow, and you could end up with a muscle disease, which could lead to a lot of pain and discomfort.
Eat Enough Calories
Diet is just as important as exercise for building muscle. Make sure that you’re eating enough protein to build muscle. Protein helps build muscle by helping maintain nitrogen balance and making it easier for your body to repair itself after working out. This, in turn, produces more lean muscle mass. A high-protein diet will also help with weight loss because it’ll help keep your metabolism high.
You should eat at least 1 gram of protein per pound of body weight per day and between 1 and 1.5 grams of carbs per pound of body weight. If you’re not getting enough calories, you may lose muscle while gaining fat, leading to a plateau in your progress. Eating enough fat is crucial as it helps you recover and build muscle. You can pick dietary supplements from Legion Athletics.
In summary, to build muscle mass quickly and effectively, you’ll need a good diet and consistent training sessions so your body can rebuild itself after each session. Eating enough protein and fat to keep your metabolism high is the best way to get leaner without losing muscle tissue.