If you are looking upto a robust body and want to work on your looks, here are some constructive tips that will surely be of great help to you. Being a beginner, do not expect drastic improvements over night. Muscle mass grows slowly over time and thus, it’s imperative to have patience throughout your bodybuilding period. Stick to your diet and workouts and results will positively show.
1. Stick to Free Weights
Gyms are highly modernized these days and are fully equipped with fancy and shiny machines; however, they’ll not solve your purpose of building a solid foundation of muscle mass. Dumbbells and barbells are the best choices that can be made when it comes to building muscle and particularly for a beginner.
2. Do Compound Movements
While you might get excited to try all the exercises you see on websites or fitness magazines, you should string along the basic movements first. Basic and essential exercises like the squat, the barbell bench press, the dead lift, and the military shoulder press should always be present in your routine.
3. Have a Program and Stick to it
You cannot just go in the gym and choose to do an exercise according to your mood. You must follow a strict routine and pursue it closely. Inquire a personal trainer or an experienced bodybuilder to present you with a training program that includes the right exercises you need to practice, the number of sets and the number of reputations per set. When you get into the gym you require knowing precisely what you will do in that training session.
4. Don’t Train Every Day
A good routine for you as a fresher would be the one having 3 or 4 workouts per week. You don’t need to train more often than that as a beginner. Other days of the week can be utilized to rest and recover.
5. Train Each Muscle Group Every Week
While straining your muscles by working too hard in the gym won’t help you get massive, too few drills are not productive either. You need to labor each muscle group at least once every week.
6. Learn the Correct Form of Each Exercise
While you may be convinced to lift heavy weights under the influence of others, you need to start with lower weights and get the hang of each exercise first.
7. Gradually Increase the Weights
After you get expertise in doing each exercise in the right way, you need to start increasing the weights from time to time. Keep record of how much you lift on each exercise and increase little weight every 2 weeks. This will boost your strength and will initiate muscle gains.
8. Be Cautious
When you finally arrive to the point of using big weights, make use of a safety belt for providing protection to your lower back. You may not have back problems right now, but you don’t want to have them in the future either.
9. Eat a Lot of Protein
Protein comprises of an essential part of your diet when it comes to building muscle. You can obtain protein in really good amounts from milk, dairy products, chicken, eggs, fish, some nuts and vegetables. The daily vital quantity of protein is recommended to be atleast 1 gram per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.
10. Be in a Caloric Surplus
In order to build muscle you need to eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are. If you have a sedentary job you will need fewer calories and if you are very active you will need more.
11. Eat More Often
Do not skip meals and avoid being hungry. Extend your number of meals from just 3 to 4-5 meals per day and eat every 3-4 hours.
12. Avoid Junk Food
It’s true that you want to get bigger by gaining some weight, but you want that weight to be muscle mass and not fat. Snack on quality food like lean proteins, complex carbs and healthy fats and say no to fatty foods, junk food, and lots of sweets. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout.
13. Consume Fruits and Vegetables
Besides macronutrients (proteins, carbs and fats) your body also needs micronutrients (vitamins and minerals). So make sure you consume lots of fruits and vegetables each day.
14. Rest and Recover
The fun fact is that your muscles grow when you sleep and not when you work out. So make sure you get enough sleep (about 8-9 hours) each night.
15. Act like an Athlete
Try to have a healthy lifestyle and avoid as much as possible smoking, alcohol and other unhealthy vices. To improve muscle strength and athletic performance buy best creatine supplement online from premiumrxdrugs.com at affordable rates.
16. Take supplements
Supplements will never substitute proper nutrition, but they can surely help you thump your fitness goals quicker. You can buy body building supplements to complement your diet and assist cover nutrient gaps, ensuring that your body has what it needs for hitting the highest performance. Buy best body building supplement online from premiumrxdrugs.com for your workout regime. Before making any changes to your current diet and supplement plan, make sure to consult with your physician.