how to build muscle



Muscle building is all about exercising. For an exercise to generate the expected results it should be made habitual and repetitive. To achieve the anticipated handsome looks, train at least three sessions per week this will provide sufficient volume of exercise to create a muscle-building stimulus. Experienced trainers may do more sessions and amateurs should start with lesser sessions, say 2 sessions per week. You can Utilize the “big three” weight training exercise i.e. squat, the dead lift and the bench press.

Eat right

Looking handsome with muscle  is all about choosing your meals carefully and planning for them earlier, some of the things you can eat are vegetables, fruits, dairy products, high-protein i.e. eggs, skim milk, lean red meat and  seafood, carbohydrates (whole grains, brown rice), a certain amount of healthy unsaturated fats such as avocados, olives and cashew nuts. If you don’t eat often enough, you limit the rate at which your body builds new proteins.

Drink a lot of water and have a stiff drink

Drinking at least six glasses of water helps to increase your muscles and the fat burning metabolism of your body resulting to your skin appearing fresh and supple, thereby improving looks. Research has also shown that those who drink a shake containing amino acids and carbohydrates before working out increase their protein synthesis.

Get plenty of sleep

Having enough sleep increases your energy, keeps you mentally sharp and helps with your appearance and metabolism. Muscle building, recovery and repair occur at rest and during sleep. Ensure you get sufficient recovery. Failure to do so may delay your muscle building efforts and possibly lead to illness and injury.

Know your genetics

Genetics is not something one can control but it helps you set reasonable goals. If you ever could, you would choose your parents wisely. The ability to pack on muscle is at least partly determined by genetics. However, starting from a low base you can always improve your body shape. Being male and young also favors muscle building.

Take a walk

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can reduce excess body fat, boost muscle power, improve on endurance and strengthen all the appropriate muscles and, soon, the way you walk across a room will look much more confident than before without any conscious effort on your part.

Weigh yourself regularly

Most people don’t find time to weigh themselves, whereas weight is the first factor that should be considered in attaining handsome looks, you should not be discouraged if your weight does not change much when you train with weights. You may be losing fat and increasing muscle.

Use supplements

Supplements enhance your stamina and endurance to train harder and longer, which leads to increased muscle growth. They also contain proteins and carbohydrates which act as a direct muscle building products. However, for long-term viability and cost, the fewer supplements you use the better.

Set reasonable goals and be patient

Improving looks with muscles is not a one day kind of affair; it’s a continuous, repetitive and involving process. Hundreds of hours of effort are required. To guarantee yourself the desire goal start slowly, yet don’t expect miracles, and then go improving on your training process. The fitness and health you attain will be assets that will stay with you for as long as you keep training.


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