If you are a beginner and looking to develop an athletic body with a normal BMI, strength training is a great way to build proper muscle with a perfect body. However, you cannot get optimum results with your training, if you don’t patch up with other things like having a proper diet, eating in regular intervals, etc.
Body Mass Index (BMI) is a common standard to measure the normal weight of a person. The ideal value for BMI lies between 18.5 to 24.9. (Source: Medical News Today)
Here are 6 valuable muscle-building fundamentals you should follow during your muscle-building regime.
1. Eat Properly
Building muscle is all about disciple and It starts with your diet. If you are doing strength training regularly without taking a proper diet, it will enhance your metabolism rate. Higher metabolism means you are burning more calories so instead of gaining muscle, you will start losing.
Enough calories for a day and adequate protein are important factors for building muscles. Calories will help you to be active during your workout and protein will distribute itself strategically on the same body muscle, you are working on.
There must be a balance between taking enough calories and protein. If you are taking too much protein and fewer calories, you will not have enough energy to work out. On the other hand, if you are taking in too many calories and higher junk food instead of protein, your body will start accumulating fat.
You can eat egg white, chicken, fish, beans, and lean red meat for getting enough calories and protein.
For the energy, take carbohydrates from eating vegetables, grains, and fruits. Don’t forget to drink water because it will help your muscle look fuller.
2. Basic Training with Consistency
Consistency is key when you are planning to build muscle. There is no formula, you sleep one day and come up with a great athletic body. It takes months and years to reach there. Couple your consistency with well-thought training.
You come up with a successful plan for training only if you understand the type of muscle. There are three types of muscle in our body, cardiac, skeletal, and smooth. Cardiac muscles control our heart and skeletal are the muscle attached to bones by tendons. Blood vessels are controlled by smooth muscle.
Your main focus is the development of skeletal muscle. So, 30 to 45 min of training per day and three times a week is enough to see results.
3. Overload Training
Incremental overload is a great way to get better results from your training. It means that you start with a manageable load and keep pushing the limit by adding more. This is also termed progressive overload. When you increase the load over time, it will challenge your existing capacity of the body and push the limit for gaining more strength.
When you move gradually to get more strength, the possibility of injury and burnout is wiped out. You can couple them with other excercises to do supersets for better muscle growth.
4. Good Form
This is one of the most important muscle building essentials when it comes to building muscles. You must use good form, adding more weights to your bar each week for muscle growth. If you are following a poor form, this might lead to injuries. Swinging weight, poor form and ego lifting could be dangerous. So, make sure you learn all the workout angels first.
5. Rest for Muscle Recovery & Growth
Muscles do not grow on trees. Taking a sufficient break during sets is essential for muscle growth. For beginners, lift every other day and make sure not to hit the same muscle in two days row. Your workout should be limited, less than 1 hour per workout. Overdoing is not the right way to gain muscle. Research shows that 3 sets per exercise is more than sufficient for muscle stimulation.
6. Save Your Money
Don’t throw your hard-earned money in online fitness programs. There is no magic muscle building or any magical machine that will grow your muscles instantly. Save money and spend it on clean food.
If you follow these 5 amazing muscle building tips that we’ve discussed in this blog, I am sure your muscle will start growing and you will see a positive difference in your body soon.