1. Start Weight Lifting - Learn proper techniques. Progressive overload is a theory that suggests you to increase your weight to overload the muscle in order to force it to grow. Add weight each workout to keep pushing your body out of comfort zone. These increments are small, 2.5 - 5 lbs increase per exercise.
2.
Do Calisthenics or Compound Exercises . Push-ups, Pull-ups, Dips, Pistols, Reverse
Crunches, etc. These exercises are functional and encourage your body to use
primary muscle groups, secondary muscle groups, stabilizing muscles as well as
your core. Add weight when these exercises get easy.
3.
Train Muscles Till Fatigue: You need to tear down the muscle fibers in
order for your body to repair it and build new muscles to support the work
load. A good sign of new muscle growth is fatigue, due to a build up of lactic
acid.
4.
Use Free Weights. Stay away from machines as it makes most
exercises easier because it eliminate your body from using stabilizing muscles
and your core. Make sure to learn proper techniques or ask someone to show you
how to prevent injuries. Shoulders are the most prone to being injured because
of the small muscles that support it; don't use heavy weights, work your way up
to lifting heavy.
5.
Eat Whole Foods. Eat whole foods 98% of the time. Don't eat
food coming from a box. You’ll achieve a lower body fat, and will be able to
maintain & increase muscle mass much more dramatically. Your body needs
vitamins, minerals, and phytonutrients content for recovery. This only come
from whole organic food.
-
Proteins.
Meat, poultry, fish, whey, eggs, milk, …
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Carbs.
Brown rice, oats, whole grain pasta, quinoa, lentils, black rice, yams…
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Veggies.
Spinach, broccoli, tomatoes, salad, carrot, cabbage, zucchini …
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Fruits.
Banana, orange, apple, pineapple, pears, …
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Fats.
Extra virgin olive oil, fish oil, real butter, nuts, coconut oil, flax seeds, …
6.
Get 8 hours of sleep. Sleep is an important element in building
muscle. This is actually when your muscle is being built!! Growth hormone
releases when you sleep, building muscle. Don't skip your sleep. Get nap time
in too as well.
7.
Eat More Frequently. Schedule to eat every 3 hours. Your body
needs food for energy and for muscle growth & recovery. More frequent meals
also boosts your metabolism, helping fat loss.
-
Eat
Breakfast. Get calories from the first hour. Rev up your metabolism with
complex carbs and protein breakfast.
-
Eat Post
Workout. Get proteins & carbs post workout to help muscle recovery &
replenish energy stores.
8.
Drink Lots of Water. Drink 2-4 L of water a day, depending on your
size and activity level.
9.
Read a good reference book (e.g. No Nonsense Muscle Building Book) You
will need a proper guide, roadmap and plan on nutrition, exercises and meal
plans. This book will be a great reference source, a must for all newbies who
want to build muscle.
10.
Apply these simple tips and you should see
results within the first week.
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