For someone starting out, it can seem overwhelming to add mass. Not only do you have to remain dedicated to a workout regimen that stresses the muscles, but you must also eat right. Not getting the results you want can be disheartening. The tips laid out in this article will help you achieve the results you want without wasting time.
Motivate yourself by rewarding yourself for each goal you achieve. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. You can even come up with rewards that will help you in your muscle development journey. Investing in a new piece of fitness equipment will prevent your workout from becoming boring and help you achieve your goal.
The body’s protein intake plays a big role in the muscle-building process. A good way to consume protein is through shakes and supplements. Take these before going to bed, as well as after your workouts for best results. If you want to lose weight while you are building muscle, drink one a day. On the contrary, if mass as well as muscle is your goal, you can drink up to three of these per day.
Provide your body with plenty of the right fuel on exercise days. Fuel up for your exercise session by taking in some calories an hour before heading to the gym. This is not a license to overeat on the days that you workout, but just to eat more in comparison to the days that you are not planning to hit the gym for weight training.
When training, try to do as many sets and reps as possible. For example, do 15 lifts and then take a break of one minute. You want lactic acids flowing in your muscles, as this promotes muscle growth. Doing this several times a session can help vastly.
Limit your workouts to no more than 60 minutes. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol has been shown to block testosterone, reducing the results you achieve. For the best results, only spend 60 minutes or less working out.
Be smart about when and how you work out to optimize muscle growth and minimize injury. Beginners should limit themselves to two workouts a week, increasing to three per week once they have gained more experience and conditioning.
A problem that people run into when trying to build muscles is that one group isn’t as quick to grow as others. Doing a “fill set” can help to avoid this problem. A fill set is a short set focusing on your weak groups of muscles you can do a few days after working hard on this same group.
Building muscle is no easy task! Not only do you have to maintain a workout schedule, but your workouts are also intense. You also have to worry about what foods you are eating. Not paying attention to your diet could make your efforts useless. Make sure you apply these tips and you should soon be in better shape.