Physical fitness is an important part of leading a well-rounded, healthy life. While physical fitness does look different for everyone, many people center their exercise goals around losing fat and gaining muscle. As with any fitness journey, gaining muscle definition can be a long process, but these four ways to successfully build muscle will help make the journey smoother.
Work smarter, not harder
When first attempting to gain muscle mass, many people feel inclined to start with heavy weights and strenuous exercises. Building muscle is a marathon, not a sprint, and being too overeager with your exercises can increase the risk of muscle strain and injury. Following proper weightlifting practices will ensure that you don’t attempt exercises outside your skill set, and you don’t put yourself at unnecessary risk of injury in the process. Steadily increasing the amount of weights, rather than immediately attempting the heaviest weights on the rack, will yield better results in the long run. Be sure to pick up some female weight lifting gloves.
Take a break
It may seem counterintuitive, but one of the best ways to successfully build muscle mass is to take periodic breaks in your exercise routine. Your body requires a break between workouts to repair itself and properly build muscle. Planning a rest day or two will provide your body and muscles enough time to recuperate before your next workout. Additionally, try not to work the same muscle groups multiple days in a row. While the sore muscles may motivate you to work even harder, overworking specific muscle groups can increase the risk of exhaustion and injury. If you can’t fathom the thought of a day not spent at the gym, you can still give your muscles a break and intersperse your weight training with lighter, lower-impact exercises.
Adjust your diet
Routine exercise only tackles half the battle when it comes to increasing muscle mass. You want to adjust your diet to include more nutritional choices. Start by cutting out sweets and only eating carbs post-workout. While carbs do provide the necessary energy to fuel your workout, it can be easy to overindulge, so try to limit your carb intake by only eating carbs after working out. Additionally, try to include protein with every meal. This will help you build muscle faster and maintain it for a longer period of time.
Keep it consistent
Consistency is key when it comes to building muscle. Rome wasn’t built in a day, after all, and you likely won’t see tangible results after just a week of working out, either. Establishing a stable exercise schedule, and sticking to it, provides the best way to build muscle mass in a healthy way. Working out at the same time each day will help get your body and mind into a routine, and you may even find yourself looking forward to your workouts.