If you’re working out, you’re probably hoping to lose fat and gain muscle mass in addition to your ultimate goal. You have to make lifestyle changes to do it. It takes both exercise and a healthy diet to increase your muscle mass. You also need adequate sleep and adequate hydration. Focusing on natural techniques is the best way to do it. It ensures you aren’t consuming harmful additives that can affect your body later.
Start with the right nutrition.
Eat a healthy snack or meal before and after a workout. It should contain a healthy source of protein and healthy carbs. If it’s close to workout time, stick with the healthy snack, but if it’s a couple of hours before your workout, you should eat a healthy meal. Include food like salmon, dairy, lean beef, or poultry. Chicken breasts are a good choice. Before you workout, avoid fat. It takes longer to digest and can cause issues. A healthy snack before working out can improve your workout and start the process of recovery. After working out it replaces the glycogen and boosts recovery.
Maximize the benefits of your workout.
Our personal trainers can help you with the most beneficial muscle-building exercises. HIIT—high intensity interval training is one technique. HIIT isn’t a particular exercise but a way of doing any exercise. You alternate between peak intensity and recovery. To build muscles, you have to stress them. Lifting weights is one way. You’re working against the force of gravity. Resistance bands also provide that resistance, but on various planes. They aren’t as beneficial for building bulk, however.
You need a recovery period.
Don’t exercise the same muscle groups every day. When you do strength training, you make micro-tears in your muscles. It takes 48 to 72 hours for those tears to heal. If don’t give them a rest and allow recovery, it can tear down muscle tissue and diminish it. You also require adequate sleep. Your body heals when you sleep.
- Using heavy weights and fewer repetitions will build strength. Lighter weights and more repetitions build bulk. If you do bodyweight exercises, as you get fitter, they become easier to do. Either carry weights or increase repetitions.
- Compound exercises can provide more benefits. They work several muscle groups, tendons, and joints at once. The larger muscles provide the most growth.
- Don’t skip fat in your diet. It’s necessary for producing hormones that help build muscle. Foods containing healthy fat include salmon, nuts, and avocados.
- Staying hydrated before, after, and during your workout is vital. If you’re slightly dehydrated, it can cause you to be tired. That can affect your workout. Drink an 8 oz. bottle of water 30 minutes before exercising and sip it throughout the workout.
For more information, contact us today at LIV Fitness