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So, you want to know how to safely build muscle, right? The truth is that many people are going about building muscle in the wrong fashion. The problem with most of them is that they don’t know what to expect or what to do when they start. You might have been doing the same, which is why you’re not seeing any results from your efforts.
This article will help you learn how to safely build muscle and how to get through the hard times along the way. It’s important to remember that it will take time for your muscles to grow large and strong.
There are a few different things you can do to speed up the process. Let us read further…
How To Safely Build Muscle?
1. Eat Right
In order to build muscles, you need to start burning fat. The quickest way to do this is by eating right. Eat plenty of fruits and vegetables so that you can get your body’s metabolism going. If you’re serious about knowing how to build muscle mass, then you must look into eating properly.
If you’re willing to change your current diet to build muscles, make sure to consume the following foods as regularly as possible:
- Eggs: These can help you build muscles because they are packed with healthy fats, protein, and other important nutrients, such as choline and B vitamins. All of these nutrients are essential for healthy muscle gain and energy production.
- Chicken breast: Everybody loves chicken, but do you know that this food can also help you build muscles? Chicken breast, in particular, is considered a staple for building muscles because it contains high-quality protein.
- Tuna: Tuna can help you build muscles as this food contains omega-3 fatty acids and vitamin A. Omega-3 fatty acids is important because it can prevent the loss of muscle mass among adults, while vitamin A can boost your energy and exercise performance.
- Peanuts: Aside from being a healthy snack, peanuts should also be added to your diet if you want to build muscles as these contain protein, carbs, and fats. When consumed regularly, peanuts can help you meet your body’s calorie and nutrient requirements.
Also Read: Does Yoga Really Build Muscle?
2. Choose The Right Workouts
Eating right and staying active are two of the oldest tricks in the book for you to build muscles. But, with the number of workout routines available today, do you know which one to follow?
If this is your first time to work out, start by picking the ‘big three’ weight training exercises. Doing some squats, deadlifts, and bench press at least three times a week can help you gain muscles as these exercises can effectively build your strength and condition your body so it’ll be ready to take on other high-intensity routines in the future.
Exercising at least three times a week is the minimum volume needed for anyone to create a muscle-building stimulus. You can attempt to do more sessions once you’re confident that your body can handle more. Just make sure that you’re increasing the intensity and duration of your workouts gradually to avoid injuries.
Also, Read: How to Become a Fitness Influencer
3. Take Supplements
The advancements in the healthcare industry have made it easy for anyone to attain their fitness goals, and one way you can take advantage of these innovations is by taking supplements. These products can help you build muscles as these can stimulate muscle growth, and boost performance during resistance training.
With the number of supplements that are sold in the market today, look for ones that contain protein and creatine. Protein is essential in muscle building because this is the building block of muscles, which means that you need to meet your body’s protein requirements to ensure that you can maintain your muscle mass. Creatine, on the other hand, works by helping your muscles produce more energy during high-intensity or heavy lifting exercises.
If you have any existing health condition, it’s best if you consult a healthcare professional before you start using any supplements.
4. Drink More Water
Contrary to popular belief, you don’t have to undergo complex processes or drastically change your lifestyle just to build muscles. Increasing your water intake can already do wonders for your muscle-building efforts.
If you want to build muscles, you need to work out regularly. However, sweating too much can increase your risk to dehydration, and when this happens, your ability to repair damaged muscles due to your workouts will be impaired. This can become the reason why you won’t be able to increase your muscle mass.
Drinking at least eight glasses of water can prevent this situation from happening and ensure that your body stays hydrated. Drinking water can also prevent hunger pangs during the day, making it easier for you to lose weight and gain muscle mass.
5. Maximize Rest
Regardless of how badly you want to gain muscles, you should never skimp on the amount and quality of your sleep. In fact, if you want to build muscles fast, you should make sure that you’re getting at least eight hours of sleep every night.
Getting plenty of sleep should be on top of your to-do list if you want to build muscles because muscle repair, recovery, and building happen during your sleep. All of these processes are essential if you want to fully recover from your workouts, and continue working out without experiencing any pain or discomfort.
According to studies, getting enough sleep can help your muscles grow, while sleep deprivation can become the reason why your muscle mass will decrease. Over time, sleep deprivation can also weaken your immune system and make you more susceptible to illnesses and injuries. You’ll have a hard time working out and increasing your muscle mass if you’re sick or injured.
Learning how to safely build muscle takes hard work and dedication. It’s not something that you can achieve overnight. But, once you’re willing to exert these resources, then you’re on your way to building muscles in no time at all. All you have to do is follow the tips you’ve been given here, and you’ll be able to build muscles in the safest and most effective ways possible.
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