You need to work out your mind a bit before you start exercising your muscles. Taking in knowledge about the best techniques for building muscle, is key to achieving the desired results. Use the following advice to sculpt and build your body.
If you want to increase muscle mass, you need to eat more food as well. You should increase your diet enough to gain around one pound per week. Try to find ways to increase your caloric intake. After a few weeks, if you do not notice a weight change you may want to start consuming more calories.
Warming up well is imperative when building muscle mass. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. You can prevent hurting yourself by warming up and cooling down. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts.
If you are attempting to build muscle, you need to have a sufficient amount of carbs. Carbohydrates are essential for the energy you need to last through your weight training workouts. If you don’t get enough carbs, your body will start to break down protein for energy. Get enough carbs that your body needs for functioning, and you can have the fuel you need to get through your exercise.
Continually change your exercise routine. As with any workout routine, you can easily become bored after a while, which may keep you from continuing. Use different exercises every couple workouts to ensure that you are targeting all of your muscle groups. By doing this you will remain motivated and help to prevent plateaus in progress too.
Don’t workout for more than an hour. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol has been shown to block testosterone, reducing the results you achieve. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.
When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. An individual who is less than 40 years old should hold their stretch for 30 seconds or more. Anyone over the age of forty should hold stretches for sixty seconds at the minimum. This will help to insure that you do not get injured after doing exercise to build muscle.
Eat lots of protein when you are trying to gain muscle. Protein is one of the primary building blocks of muscle, and eating too little can actually cause you to lose muscle, defeating the purpose of bulking up. You may need up to one gram of protein per pound of body weight each day.
Muscle building is not a question of getting to your local fitness center or created through sheer dedication. In order to achieve the best results, there is a certain method you need to apply. Follow these tips in order to build a program that is efficient and quick.