Striving For A Muscular Physique? Follow These Fitness Tips
Living a healthy lifestyle should be a paramount goal that we all should have on our agendas. Staying active, healthy and fit, isn’t just a hobby for the dedicated. It should be an unsaid factor that we should all strive towards in life. Understandably, with work stress, not enough time, and lack of access to fitness facilities, staying on track can be challenging. However, to maintain a healthy lifestyle, know that even the most minor efforts can go a long way in reaching the end goal.
Fitness in itself can mean different things to different people. Some people may want to lose weight, and others may want to build endurance, while some may want to build muscle mass. The latter of which will be our subject for today.
Muscle building itself is a laborious process but has a ton of rewards. Besides looking great, you may see changes in your metabolism, proper body functioning, and general self-esteem. Moreover, the more muscle you have, the less likely you are to suffer from common illnesses as well as a potential heart condition. Therefore the question arises, how does one go about developing a muscular physique? Follow these five tips and find out.
Firstly, you need to know what you are doing. To reach your end goal, you need to know a thing or two about health and nutrition. With the sports and fitness industry being a multibillion-dollar sector, you can find articles and informational videos online teaching you the techniques of building muscle.
However, if you want to take things a step further, consider pursuing a career in health administration. Not only will you learn immensely, but you can make your passion a profession. Assuming you already have an undergraduate degree, consider opting for an online MHA degree to broaden your horizons.
Assuming a higher education in health administration gives you access to the technical knowledge to attain your goals and guide others to reach theirs. The best part? You have the luxury of studying and earning a degree online.
Get your diet in order
When it comes to growing muscles and staying healthy in general, the value of a good diet is priceless. If you have come across fitness pages on social media, you may have read the phrase “abs are made in your kitchen, not the gym”; we couldn’t agree more. You cannot reach your fitness goals without getting your diet in check. Here are some tips you can follow depending on your goals:
- Focus on your macronutrients – Protein, carbs, and fats are of the utmost importance. Consume as much protein as you can. Plus, balance your carbs and fats according to your goals. You can get personalized ratios for yourself online.
- Minerals and vitamins – To help repair muscle wear and tear, you should consume multi-vitamins and minerals to support protein synthesis. Not only do they help with protein absorption, but it’s always a good idea to consume multi-vitamins. They are generally beneficial for your health.
- Portion control – Depending on your goals, you may want to look at either a calorie deficit or surplus.
Hit the weights
If you’re looking to build muscle, the road ahead will be challenging and painful. The human body is a sturdy machine, and changing its physical structure will require massive loads of resistance. In no way are we persuading you to enter the gym in the first week and start lifting competitive-level weight. Instead, focus on progressive overload, strict form, and a lot of dedication.
Lifting heavy is important, but then again, so are increased reps. Find your sweet spot, do what feels right and fire up those muscles. It’s always a good idea to hit the 10-15 rep range. Because the muscle load is the best, and there is less chance of injuring yourself on heavyweights.
Progressively overloading the muscle is what is going to lead to hypertrophy. It is the state where the muscle grows and appears more defined under the skin.
Cardio and muscle growth? A paradox?
Common belief states that if you are looking to gain muscle, avoid cardio because it burns too many calories. These essentially would be the calories that you need to help the muscles grow. However, if you seek a more defined muscular look, cardio is the way to go. It cuts some of the fat out of your body and helps the muscle look toned.
Other than definition, cardio improves your overall blood circulation and helps pump blood into the muscles. Undoubtedly, it’s always good to get a bit of cardio in after you have hit the weights. Doing so is the best way to prevent your muscles from shrinking, and you lose fat in the process.
Don’t ignore mobility
One of the best ways to build muscle is through functional training. You will see tons of calisthenic models out there who have developed their bodies with functional movements and avoided gyms and weights. Not only do these athletes have better endurance than bodybuilders, but they are also less “muscle-bound” than traditional weightlifters.
Stretching, mobility exercises, and functional exercises all help you open up your body and move better.
Stretch, hit some bodyweight exercises, and loosen those tight joints of yours. You will see better muscle development in the long run and reduce the chances of injury. Moreover, your muscles will be ready for further gym-based resistance training.
Building muscles can be an arduous and grueling process. Resistance training requires a fair amount of endurance to pain and persistent efforts. Therefore, stay strong, remain focused, and keep the end goal in mind when you feel like giving up.
Far too many people give up before they even reach their mission. Plan out everything from the beginning and stick to the routine religiously. By learning the ropes of muscle building, following a healthy diet, and being persistent throughout, you can attain your desired goal. Follow what you think works best for you, and enjoy the lifestyle that waits for you ahead.