Fitness

The Five Best Ways to Gain Muscle Through Fitness

Many people go to the gym to get their heart rates up and their muscles pumping, but they aren’t looking to gain muscle. However, whether your goal is to lose weight, feel stronger, or just look better naked, adding some lean muscle mass to your body can help you achieve those things faster than ever before.

In fact, adding an extra 20 pounds of muscle to your frame could increase your metabolism by 15 percent and burn an extra 15 pounds of fat every year!

Work out with weights

Gaining muscle and reducing fat are both possible with weight training. Here are the finest exercises that incorporate weights:

– Strength train two or three times per week, focusing on heavy, low-rep weight lifting. Shoot for 8-10 sets of 3-5 repetitions per exercise. For maximal muscle gain, add in an extra day of bodybuilding style work where you aim for higher reps (12+).
– Use compound exercises like squats and deadlifts with heavy weights so you can get the most out of each set. Do one or two isolation exercises at the end of each workout if time allows. Choose moves that target your lagging muscle groups. For example, if you have strong biceps but weak triceps, include some arm curls after bench presses and some tricep extensions after lat pulldowns.
Keep a log of the amount of weight used and number of reps completed each workout. Aim to increase either one by 5% every few weeks as long as you’re feeling good about how much volume you’re able to handle without sacrificing form or intensity.

Do compound exercises

The finest exercises for building muscle are compound exercises. These exercises work several muscle groups, which forces your body to use more energy and puts greater strain on your muscles.

And as we know, the more work a muscle has to do, the bigger it gets! Compound exercises also make it easy for beginners because they can be done with just your body weight and there’s less of a risk of injury. The classic example of this type of exercise is push-ups. The single arm row exercise is another great example that you can do anywhere by using a bench or chair: place one knee on the chair and grab hold of the backrest with both hands, then pull your elbow towards your ribs (as if you’re rowing something in front of you).

Increase the intensity of your workouts

Increasing the intensity of your workouts is one way to help you build muscle. If you are currently a beginner or intermediate exerciser, there are two ways that you can increase the intensity of your workout: 1) Increase the weight or 2) Increase the number of reps. You should also make sure that your form is perfect and not sloppy when performing exercises.

Give your muscles time to recover

When you’re working out and trying to gain muscle, it’s important that you give your muscles time to recover. Resting between workouts will allow your muscles to repair and grow.
Doing the same workout over and over again will have diminishing returns, which means your body won’t be able to build as much muscle. That’s why it’s best if you vary your routine so that you work different muscle groups on different days of the week or at a different time during the day.

Eat a muscle-building diet

A high-protein diet is a must if you want to build muscle. You should aim for one gram of protein per pound of body weight every day. Include plenty of lean meats, fish, eggs and other protein sources in your diet.
It’s also important to drink plenty of fluids while working out and staying hydrated will help you avoid cramping and injury. Your best bet is water, but if you’re looking for something more interesting try unsweetened cranberry juice or orange juice with lots of ice cubes.

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