Everyone wants to have a physique that makes them look good. Having a muscular body would make you stand out in the crowd. Also, having a muscular body means that you are physically healthy, which is a great sign. A human body has muscles, but, it doesn’t mean that every person has a muscular body.
To build a muscular body, you need to work out regularly and follow some things. It is not hard to get a muscular body if you follow the right ways. Here are five tips for building a muscular body.
Consume the Right Quantity of Protein Daily
Proteins are the building blocks of the body. You need to take protein to build muscles. There are several protein-rich foods that you can consume to meet the daily requirements. Most of the non-veg foods are rich in protein and can be helpful in muscle building. Eggs, chicken, fish, and meat are some rich sources of protein. Among these sources, fish is the best source of protein and has above 50gm protein in each serving of 100gm. This is a great amount of protein in such a small serving.
Chicken breast is also a great source of protein. It is also cost-effective as it is available at comparatively lower prices in the market. But, the amount of protein needs to be balanced as the excess of everything is bad. The right amount of protein intake in a day depends upon your activity as well. It also varies for men and women. In general, a man who works out daily in the gym needs about twice the protein (in grams) than his body weight (in kg). Also, a woman who works out daily in the gym needs protein (in grams) equal to her body weight (in kg). That being said, even if a person doesn’t work out, there should be some amount of protein in day to day diet.
Hit Each Muscle Twice a Week
If you are looking to build a muscular body, you need to hit each muscle of your body twice a week. People often think that hitting a muscle once a week is enough, but the truth is that it is not enough. Yes, giving proper rest to a muscle is important, but the gap of a whole week is too much. The best way is to follow the two muscles a day routine. If you hit two muscles daily, you would be able to work on every major muscle in the first three days of the week. This way, you can repeat the same routine in the next three days of the week, and you would be able to work on each muscle twice a week.
The most important thing to remember here is that you should mix the work out properly. You should combine a bigger muscle with a smaller one. Like, if you hit chest on Monday, you should combine it with either triceps, biceps or shoulder. Do not combine it with back or legs. In the same way, you can combine all the muscles according to your convenience.
Eat a Healthy and Protein Rich Diet
A right diet is the most important part of muscle building. You must have heard this famous saying at least once, “30% of the muscles are built in the gym and 70% in the kitchen.” There are no doubts that diet is an essential part of muscle building. You should follow a diet rich in protein and low in fats. Do not consume fats above 16gm a day. Also, avoid high carbs diet, but don’t ban carbs in your diet as some quantity is essential in muscle building.
Don’t Be Afraid to Take Whey Protein
A lot of people don’t take whey protein with a fear that it would harm their bodies. But, the truth is, it doesn’t harm your body at all. If anything, it provides you with the protein that is missing in your diet. Yes, taking protein out of a natural diet is recommended, but it would cost you a fortune to consume foods that are rich only in protein. Most of the protein-rich foods also have fats and carbs in them. If you want to meet your protein requirements with natural food alone, you would have to consume extra fats and carbs as well. You cannot afford that. Besides, whey protein supplements are clinically tested and do no harm if taken in the right amount. You can apply for Physical Trainer Jobs to know about this field.
Have a Good Sleep at Night
After a tiring day at the gym, it is important to have a good sleep at night. Your muscles relax and grow while you sleep. Also, the human brain secretes HGH (Human Growth Hormone) naturally when a person is in a deep sleep. This is important for the natural growth of the body. So, the next time you hit the gym, make sure your muscles get enough rest at night.
These are some tips to build a muscular body. Make sure you follow a proper diet and workout plan. Be safe in the gym and don’t overdo anything.