With hard work and perseverance, a complete body transformation is possible for anyone. But in order to make that dream a reality, you will need to have mindset, determination, and most importantly a plan for success. You will also need to know the secrets that successful muscle builders use every day.
Diet is crucial to your overall health and muscle building success. A diet rich in paleo foods will be the foundation of your health and muscle building success. But at some point you will likely need more in order to see the results that you are looking for, and that is where supplements come in. While you should always be careful of the supplements that you take, Creatine, caffeine, branched-chain amino acids, whey protein, glutamine, and fish oils have all been around for a long time and have proven to be safe and effective.
It’s critically important to stay adequately hydrated in your everyday life, and this need increases greatly when you are strength training. Dehydration can critically affect your training and overall health. You probably already know that about 75% of your body weight is made up of water. So it makes sense that water is essential for both maintaining your body’s systems and to stimulate the body’s natural detoxification process. Critical signs of dehydration include thirst, dry mouth, and bad breath. Aim for a gallon of water a day to avoid dehydration when you’re training.
High Protein Diet
Protein is essential for building new muscle. It plays an important role in muscle health and metabolism. You’ll want to choose high-quality protein sources and eat them at the optimal times to get the most out of your training program. Building more muscle is critical to both losing body fat and protecting overall health as you get older.
Foods that are high in protein include lean beef, eggs and egg whites, legumes (lentils, beans, and peas), skinless chicken breasts, and omega-3 fish.
Turn Your Workouts Into A Routine
You have heard it before, working out is just as much mental game as it is a physical game. And part of that mental game is getting yourself into a muscle building routine. The first part of that muscle building routine is finding the right exercise routine for you, preferably one that alternates the muscles that you are working and incorporates rest days into the routine. And the second part of your muscle building routine is finding a time and place for your workouts. Your workouts are going to challenge you, they are going to push you to your limit. Your body is going to resist and the best way to break through that resistance is to make your workouts into a habit by getting into the routine of regular workouts that take place at certain times and locations.
If you are looking for the best way to build solid muscle mass, compound workouts are for you. Known as the most efficient way to gain strength, these workouts are effective because they allow the muscle groups to work together, (unlike traditional workouts which typically involve isolated muscle exercises). Some popular examples of compound workouts include barbell rows, bench press, overhead press, deadlifts and squats.
It is important to note that using free weights is not only much safer than machines, but it is also more effective. This is why so many muscle builders choose free weights to help them develop the strength they will need in everyday life and beyond.
Remember that recovery time is essential to building muscles, so don’t feel bad about taking days off. If you are starting to see real changes in your body, it may be tempting to skip your rest day and hit the gym. But this is a mistake. When your muscles are not able to recover, not only is your performance hindered but you are also at greater risk for injury.