Becoming stronger does not happen over night. This is a goal you have to completely dedicate yourself to. Read on to find some tips and techniques which will help you to build muscle safely and effectively. Incorporate the expert tips into your fitness program and you can see solid results.
You have to make sure that you always warm up if you are trying to build your muscle mass. The stronger your muscles become, the more stress you place on them and the more important it is to warm up to avoid strains and tears. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Warm up by completing a cardio exercise, such as running on a treadmill, for 10 minutes before you begin weight training, and then start off with some light reps to get into the groove.
Eating meat will help you build your muscles. For every pound that you weigh, you need to consume approximately 1 gram of meat. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.
Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. Achieving long term goals requires that you provide yourself with motivation along the way. Rewards that help you achieve your goal are especially effective. One good idea of a healthy reward is getting a massage.
Creatine is a very popular supplement with muscle builders, but you need to use it with caution, especially if you are taking it for an extended time period. If you have any kidney conditions, do NOT use creatine! Other negative reactions could include muscle compartment syndrome, cramps and arrhythmia. Adolescents face a higher risk of these complications. If you do use the supplement, make sure you follow the recommended dosage and schedule.
After working out it is important to stretch well if you want the muscles to repair and build themselves well. For those who are under 40 years old, they need to hold stretches for at least 30 seconds. If you are a little older, try to keep your stretch for about a minute total. This can ensure your safety while building muscle.
If you want more muscle mass on your frame, get enough protein. Protein is the basic building block for muscle cells. If you’re not getting enough protein in your diet, you can lose muscle mass instead of gaining it. It is possible to ingest about 1 gram of protein for each pound you weigh.
Try including plyometric exercise into your routine. These exercises allow you to develop your fast-twitch muscle fibers, which help to stimulate muscle growth. Plyometrics incorporate acceleration into your workout. For example, during plyometric push-ups, you would pull your hands off the floor and lift your body as high as possible.
Now you should understand plenty about building up muscles. It’s hoped that you now know how to build muscle safely and correctly. Stay motivated, and stick to your plan. Soon, you’ll be reaching your goals at every turn!