Those who are new to bodybuilding and are just starting to know how annoying it is to wait for your muscles to build. But it is worth the wait, however, there are a few problems. Sometimes muscles don’t build because we are doing something wrong.
You may not be eating the right food or eating something that is slowing down the process of building those muscles. The exercise you are doing could be wrong or maybe you are doing them too much or too little. This happens if you don’t have a trainer.
But now we will guide you on how to build muscle faster without taking steroids.
The Food You Should Eat:
There are certain things you should avoid while you are building muscle. We will tell what you can eat instead.
Foods to Avoid:
- Deep fried foods are not good for your muscles. We know you love fries and all the other deep-fried stuff, but they can promote inflammation in your body. Your body will focus more on the inflammation and not building muscles.
- Alcohol can hinder the ability to gain muscle mass and take fat to all the wrong places. Avoid alcohol altogether and if you can’t at least limit the consumption to twice a week.
- Sugar is not for you either, they’re just empty calories. They don’t offer nutrients. So, avoid donuts, cakes, and carbonated drinks.
Foods You Should Eat:
- Eggs are high in protein and essential vitamins so they should be in your diet.
- Eat that salmon because it is rich in protein. Tuna is also good. Fish is basically great for you as they are full of nutrients
- Meat should be included in your diet. Steak, ground beef and chicken breast are really good for builders.
- Greek yogurt, cottage cheese, low-fat milk, and cheese.
- Popcorn, oatmeal, and cereal
- Potato and leafy green vegetables.
- All fruits are good
- Peanuts, walnut, almonds, hazelnut, and cashews
- Chickpeas, tofu, kidney beans, and lentils.
- Olive oil and avocado oil
Now that you know what kind of food you should eat, let’s jump to other important things.
Hire a Trainer:
It is not impossible to do it without a trainer, but when it comes to bodybuilding it is best that you hire a trainer. A trainer will guide you on how to do the exercise and when to do the exercises. He will know what is important.
Most of all, you don’t want to go to a hospital for neck pain treatment because you did the wrong exercise. If you end up due to an injury you will have to start all over again after the gap. Hiring a trainer will reduce your chances of injury.
Exercises:
Exercises are complicated and once you hire a trainer, he will guide you keeping your weight and body type in mind. But there are certain exercises that can help build muscles. Below are the few basic exercises you can do at home to build muscle mass.
But remember, we cannot recommend heavy weight lifting without knowing your body type so you must hire a trainer for that.
- Push-ups. Push-ups are great they utilize almost all of your muscles. Don’t neglect push-ups just because they are easy for you. Add variations like doing a plank in between will use your muscles more.
- Running: running is again a workout that involves your whole body and it takes up a lot of energy. Go for a morning run. Cardio is really important so don’t ignore running.
- Squats: squats will build your leg muscles. You can also add variations in your squats to make it more challenging.
- Crunches: crunches are important for building your chest muscles. You can start by doing crunches with a weight. After that, you can skip the weight to make it challenging and more effective.
Once you start going to the gym, you will be doing different exercises. Your trainer will tell you what machines you should use and how much weight you should lift. Again, don’t rely on the internet for weight lifting. Go to a trainer.
Things to Keep in Mind while Building muscles:
There are few do’s and don’ts of building muscles.
You may be Eating Too Much or Not Eating Enough:
Food is essential for muscle building and eating too much is not good for you. Make sure you know how many calories you should eat in a day. Check food labels for calories. Counting calories is really important. Refer to our food guide in order to know what to eat.
Not eating enough is also a mistake. A balanced diet is really important to go back above and see what you can eat and create a balanced diet. Don’t eat too much protein in one day. Everything should be kept the required limit. You can download any fitness app that tells you how many proteins and fats you can eat in a day.
Pre and Post Workout:
Pre and post workout fueling is very important. You should eat an hour or two before exercising, but you should never exercise with an empty stomach, as you do weight lifting, your body uses a lot of energy and if you haven’t eaten for hours that means you don’t have much energy, to begin with. This means your workout won’t be as effective and you will get tired early.
You should also eat after a workout to regain your strength a protein shake is really good after a heavy workout. Don’t fill yourself to the core, eat just enough to regain your strength.
Not Doing Cardio:
Cardio is really important we have mentioned that before. Only weight lifting won’t help the cardio will really help in burning the calories. Running, jogging and walking are great for cardio.
Bodybuilding is all about knowing what’s right for your body type. If you are overweight and you want to build muscles, you have to lose weight as well as build muscle. If someone is skinny, they have to gain the mass and then build muscle. Which is why you need professional help. In the end, it is all about determination and motivation.
