It's easy to forget that getting bigger can be an equally valid fitness goal in a world that seems obsessed with getting as skinny as possible.Getting a big, well-muscled body can be rewarding.It's possible for almost anyone to get big results in the long term by sticking to naturally healthy strategies and remaining patients.
Step 1: Aim to work out 4-5 times per week.
Getting big takes a lot of hard work.Try to fit at least four workouts into your weekly schedule if you aren't already working out regularly.As long as you give yourself a chance to rest and recuperate, you can do even more.You'll see results if you devote plenty of time to your goal.What works for one person may not work for another person.About 30 minutes to an hour is recommended by many health resources.As long as you stay on task, this should be plenty of time.The schedule above should work for most people.It's not the only workout plan out there.All it takes is a simple search on the internet to find a lot of good workout plans.
Step 2: Resistance training can be used to build muscles.
It takes a lot of time to get big muscles.To a lot of people, this means lifting weights.This is a great way to build muscle, but it isn't the only way you can do resistance training.Exercise bands and bodyweight exercises are two other ways to build muscles.A strong focus on challenging resistance training should lead to muscle growth regardless of the exact exercise routine you use.According to traditional weightlifting wisdom, performing high weight, low rep exercises tend to increase muscle size while performing low weight exercises tends to decrease it.Research shows that if you work to the point of fatigue, you should build muscle with either strategy.
Step 3: It's a good idea to be conservative about your cardio training.
Cardio training activities like running, cycling, jogging, swimming, elliptical training, and so on, aren't bad for you.It has many physical and mental health benefits and is great for you.It can be hard to put a heavy focus on cardio when you're trying to build muscle.Cardio exercise takes a lot of time and energy and won't give you the sort of big, bulky muscles you're looking for, so the time you spend doing it can be better spent doing resistance training.Don't spend more than a day or two per week on cardio training.When you don't have any resistance training scheduled, it's a good idea to reserve cardio for your "off" days.You don't waste time building muscle on cardio by doing this.
Step 4: Become a member of a workout community.
Are you having trouble sticking to your workout routine?If you want to stay motivated, join a group of people who are dedicated to their own workouts.Being part of a group makes it harder to slack off because your team members will hold you accountable for your actions.It's great if you can find people to work out with in your friends or family.It's a great opportunity to meet someone if you join an exercise class at the gym.Get in touch with the exercise group.These are groups of people who meet online to work out together.A search for "Fitness meetup" should yield good results.
Step 5: Get a lot of rest.
When it comes to building muscle, the time you don't exercise is just as important as the amount of exercise you do.If you don't give yourself time to rest, your body will not be able to rebuild its muscles as effectively after you break them down through exercise.If you want to build big muscles, give them at least one day a week without exercise.You will want to get a full night's sleep after each exercise session.Human growth hormones are at their highest levels when you sleep, so neglecting to get a good night's rest after a workout is robbing yourself of muscle gains.
Step 6: It's a good idea to base your diet around lean protein.
The name of the game when it comes to building muscle is what your body uses to build new, stronger muscles out of your old ones.It's important for anyone aiming to get big to make sure they're eating enough lean protein.For most adults' meals, the workout resources recommend between 40 and 60 grams of protein.If you want the most muscle-building benefit in the smallest package, try to prioritize lean sources.White meat chicken Leaner cuts of pork and beef are a few examples.Egg whites are low-fat dairy products.
Step 7: Use whole-wheat for energy.
Carbohydrates get a bad rap, but they're absolutely vital for a healthy, energetic lifestyle.Whole-wheat carbohydrates keep you going throughout the day and during your workout.The majority of workout resources recommend eating 40 to 80 grams of Carbohydrates per meal.Whole wheat products contain more vitamins and minerals than "white" breads and the like, which tend to have more sugar in them.Whole wheat breads, pastas, crackers, etc. are examples of healthy carbs.Most fruits and vegetables are rich in vitamins and minerals and are healthy.
Step 8: Enjoy some healthy fats.
"fat" isn't a dirty word in the world of fitness.Eating a small amount of fat each day is a great way to build up a healthy reserve of energy, which can be a big help during a tough workout.You only need about 10 grams of fat per meal to moderate it.Some sources of fat are better for you.It's a good idea to avoid processed fats, which are usually found in snack foods.Try one of the healthy fat sources: dairy products, nuts, and fish.
Step 9: Take the supplements.
If you know people who take weightlifting seriously, chances are you've seen them drinking a drink that looks like chocolate milk to get bigger.It is usually a powdered supplement.When starting a new routine, exercising heavily, or recovering from an injury, these products can be useful.
Step 10: Don't try to overtax yourself.
If you want to get big, working out should be a major part of your life.It shouldn't be the only part of your life.Pushing yourself too hard will make it harder for you to put on muscle if you don't get enough rest.Several over-exercise can lead to several dangerous health conditions.If you have a history of heart attack, stroke, or aneurysm, you should not have joint pain.If you experience muscle pain and dark urine, contact a doctor.
Step 11: Don't let your eating get out of control.
It may be tempting to simply "pig out" and eat whatever you want when you start a muscle-building routine, as the sudden spike in energy levels may leave you with an increased appetite.Increasing your intake too much will leave you with a surplus of calories that your body will convert to fat, so don't give in.Over a long period of time, this can make you big, though not in the sense you wanted, so try to keep your natural urge to eat more in check.If you stick to a diet of lean proteins, whole wheat grains, fruits, vegetables, and healthy fats, you will feel the best.In the long term, processed snacks don't usually fill you up.It's possible to eat too much of foods that are healthy if you stick to a healthy diet.One way to keep your eating under control is to use a calorie counting application.
Step 12: Don't use drugs or steroids.
It may be tempting at times to use illegal methods to get big muscles.Resist this urge.Steroids and other illegal exercise aids can seem to get quick results, but they are not worth the associated health risks.Increased risk of heart attack and stroke is one of the health issues caused by steroids.