Are you planning to train yourself a sporty, attractive athletic figure?
Then you have to solve two tasks at the same time: Muscle building and fat reduction. A well-proportioned, athletic body is created not only by lifting heavy weights, but also by optimally adapted training, proper nutrition and sufficient regeneration. Without discipline, patience and regularity you will hardly achieve your goal. In order to get closer to your dream figure, you should take a close look at the following rules for muscle building.
Rule 1: Aim towards full body exercises
The compact or full-body exercises are an absolute must in order to optimally shape the body. The purpose of these exercises is to use as many muscles as possible at the same time. These strength exercises release the stress hormones.
Rule 2: Change training methods regularly
With the training goal “muscle building” you must not train endlessly according to the same plan. The training methods should be changed at regular intervals.
As a rule, you should change your training method every six to eight weeks to achieve the best possible results. The reason for this is the fact that the muscles get used to the stress after a certain period of time.
Rule 3: Cardio training
What most beginners like to do at the beginning of each training session, you should better do after the strength part – the cardio training.
If cardio training is done before the actual muscle-building training, the glycogen stores are taught, which means that the necessary energy for the strength exercises is lost. You will then no longer be able to cope with the efforts of hard strength training.
Rule 4: Always warm-up and cool down
Do not forget to warm up sufficiently before a training session. This brings your body to “working temperature”, muscles, tendons and joints remain more supple and you prevent injuries. After training, the body should be gently brought into normal mode.
Rule 5: Perform stretching
It is important that you stretch your muscles before and after a training session. However, stretching before a workout should be done very carefully to avoid risking injury.
Joints, muscles, tendons and ligaments are often stiffened, which can significantly limit the necessary freedom of movement. This flexibility may be lacking if you overstretch your muscles during a weight exercise. The consequences can be devastating: sprains or strains are the possible result.
Rule 6: Pay attention to your diet
- The diet does not depend on when you eat, but on the calorie balance at the end of the day.
- You should of course avoid a lot of sugar, e.g. a 250g farmer’s yoghurt has a lot of 14 sugar cubes.
- You should take care to consume 25-30g protein per meal. Ideal is a protein shake before going to sleep to avoid many carbohydrates in the evening.
- To keep the cholesterol level low, it is important to take up unsaturated fatty acids. Ideal for this are nuts, olives and avocados. But beware! Do not consume too much as they are very high in calories.
- Don’t forget to drink enough! The quality and regeneration as well as the growth of your muscles depend on it. Two to three litres of water per day are required for effective muscle training. You should also have a small bottle of water with you during the training session.
Rule 7: Eat before and after training
In any case, it makes sense to eat a small meal about 30 to 60 minutes before strength training. It should ideally consist of complex carbohydrates and proteins and be easily digestible. This will replenish your energy reserves and allow you to take on the strains of training. Shakes are recommended because they are not heavy in the stomach.
The meal after strength training should consist of 40 to 50 grams of protein and provide complex carbohydrates. The energy depots in the body are empty after a workout and must now be replenished so that the organism can recover and regenerate well. Such meals must be eaten within 15 to 45 minutes of training.
This only applies to strength training!