Take note of these tips, and increase your chances of muscle building and fat minimization.
1- Genetics is Important
If you could ever, you ‘d choose your parents right. Genetics at least partly determines the ability to pack on muscle. Though, you can still develop your body shape starting from a low foundation. Being male and young, due to the higher amount of testosterone naturally present in this population, also favors muscle building.
2- Train with High Volume and Medium Intensity
“Number” is the number of sets and repetitions that you do and “strength” is the amount of weight you pick. Perform 10 to 15 repetitions, with less than a minute break between sets, for each weight training exercise set. Lactic acid induces burning sensation in the muscles when you exercise vigorously and this seems to promote muscle development, likely from an increase in the production of growth hormones.
3- Push each Exercise Set to Near “Failure.”
Failure means you couldn’t do another repetition in a set because of fatigue. You could start with a heavier weight for 15 repetitions in the first set for a 3-set workout, and then reduce each set by 2 so that the last set is 11 lifts. You will try your best effort for each set, even if you feel tired.
4- Utilize the “big three” Weight Training Exercises
Squat, bench press and deadlift they build strength, condition, bulk and should be included in any type.
5- Train Yourself at Least Three Times each Week
The minimum amount of volume required to produce a muscle-building stimulus is three sessions per week.5 Those with considerable strength-training experience may seek more sessions.
6- Don’t try to Train for a Marathon
You can combine cardio and weights — it makes a perfect exercise combination — but at the end, the mechanics of training and biochemistry are conflicting and you’re not going to optimize the performance when you’re focused on one.
7- Eat for Muscle Growth
When you cut calories and exercise at the same time, you’ll fail to create muscle in a weight-loss mode. If you want to lower your diet, at least keep your protein consumption the same and reduce the amount of fat and refined carbohydrates.
8- Cycle food intake during weight loss
If you want to retain or raise your muscle in a process of weight loss, consider eating well on the days you ‘re exercising — especially in the hour before and after exercise — and eating less on the days you don’t want to maintain a caloric deficit. Yet don’t make overeating on workout days an excuse.
9- Measure Body Fat
Don’t be frustrated when you exercise with weights, if your weight doesn’t change much. You may lose weight, and you may increase muscle. Around the same time, this isn’t easy to do, because net weight loss or gain is not a reliable indicator of muscle or fat motion.
10- Eat Sufficient Protein
Also if you exercise hard, only less than 1 gram of protein per pound of body weight per day is the average amount of protein you need for muscle building. A little bit more or less does not make a huge difference.
There’s no need for a protein supplement if you eat enough lean protein every day. If you want to drink a substitute, whey, soy or even skim milk is sufficient. Supplements with branched amino acid chains (BCAAs) are not needed
11- Eat Sufficient Carbohydrate
If you’re exercising hard and long with yoga, circuits or bodybuilding programs, you’ll need enough carbohydrate to power your efforts and hold glucose body stocks. Failure to do so would result in protein muscle breaking down and then carbohydrate breaking down. Low-carb diets are not suitable for this form of workout. Depending on your training intensity and volume you can need 2.3 to about 4 grams of carbohydrate or more per pound of body weight per day
12- Protein intake with Workout
After training, about 10 to 20 grams of protein consumed around 30 to 60 minutes before you train may help to induce a muscle-building effect. This is about half a cup of fried, diced chicken or a cup of beans, or you can try an additional beverage such as whey or soy protein.
Use the same amount of protein (20 grams) within 30 to 60 minutes of training cessation in conjunction with any carbohydrate — and creatine if you want to take it.
13- Try a Creatine Supplement
Although the results can differ for individuals, creatine supplementation at about 5 grams a day can boost the ability to exercise harder and longer, which could contribute to increased muscle growth.15 According to recent studies, a protein and carbohydrate creatine supplement may also have a direct muscle-building impact.
14- Get Plenty of Sleep and Rest
The building, regeneration and rehabilitation of muscles takes place at rest and during sleep. Make sure you have enough rest. Failure to do so may delay the muscle-building activities and can lead to injury and illness.
15- Reasonable Goals & Incrfement Growth
The strongest bodies benefit from hundreds of hours of hard work. Start slowly, and don’t be discouraged when your progress is not as good as you like. The fitness and health you gain will be assets that will remain with you for as long as you continue training. Once you become too ambitious with advanced programs and workouts, if you’re new to weight training, prepare your body with the strength and muscle training program for beginners.