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How To Build Muscle Naturally

Safe & Steady Gains

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Gaining muscle naturally can be tough and the things you need to know what to do and what not to do can be a minefield. Here are some quick tips to help you on your way and establish a great base of knowledge to help you on your way to achieving the physique of your dreams and a healthier and happier lifestyle.

A GREAT PHYSIQUE STARTS IN THE KITCHEN

Eating healthy and having adequate high quality protein in your diet is a top priority. The key word in that phrase is high quality. Protein is the primary building block of muscle tissue. If you don’t have adequate protein you won’t be able to build. Quality protein like lean meat, fish, whey and eggs are important sources for quality protein. Protein fills you up and leaves you satisfied longer, so you’ll be cutting fat the potential for fat at the same time.

SUSTAINED ENERGY IS NEEDED TO WORK OUT LONGER

Carbs provide the energy. You need glycogen reserves to build muscle tissue. However, you want to include healthy carbs that have other benefits besides just calories. Whole grains provide carbs, while also including nutrients and fibre. Healthy fat is also important. It helps to drive the body’s functions, while providing a feeling of fullness and improving your recovery after a workout. You’ll get health fat in food like salmon, avocado, flaxseed and nuts.

MAXIMISE YOUR WORKOUTS WITH COMPOUND LIFTS

Compound strength training workouts, like dumbbell lunges and barbell squats, work several parts of the body at once, making these types of workouts more efficient at building muscle tissue. While compound muscles build overall strength, to sculpt the body, you need isolation exercises. If you’re trying to burn fat while building muscles, consider creating HIIT (high intensity interval training) routines that use weights.

EVEN IF CUTTING, DON’T OVERDO CARDIO

When you have long endurance workouts like distance running, the body does burn calories, but it comes from both lean muscle mass and fat tissue. Strength training and lifting weights burns calories, while also building muscle tissue.

GET ENOUGH SLEEP

Your body heals when you sleep. When you workout you cause microscopic tears in the muscle that heal, leaving the muscle bigger. Lack of sleep can affect your weight and cause stress.

PLATEAUING CAN HAPPEN

Changing your workout frequently can help avoid it. You’ll burn more calories and ensure you’re working all muscle groups on all planes when you vary your workout.

TIME CERTAIN FOODS YOU EAT

Carbs provide energy, so eat most of them earlier in the day. If you eat them at bedtime, the calories go toward fat storage.

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