How to Most Effectively Build Up Muscle Mass
Doing cardio is a great way to build up
endurance, strengthening your heart and lungs, and exercising your legs,
but too many people think cardio is the be-all and end-all of getting
in shape and getting into a healthier lifestyle. This misconception is
actually dangerous, as by focusing on cardio, you may be putting your
health at risk. What could be so risky about jogging? Well, focusing on
only one type of exercise is never good, and overdoing it could actually
wear your body down, as it never gets the proper time to recover.
Cardio exercise also makes you lose fat,
which sounds like a good game plan, but fat is actually required in
order to build muscle mass. Wait, muscles? But muscles are for show, you
tell yourself, and building up muscles is for vain meatheads. Well, no.
Muscles are an essential part of our skeletal system that keeps our
hinges working, and by neglecting them, you are literally allowing your
body to fall apart. But worry not, we have come up with tips to get you
started on exercising all of your muscles in a risk-free manner.
1. Eat more, not less
This may sound counterintuitive, but when
you’re trying to build muscle mass, you need to actually eat more, as
the body requires fuel for this transformation. Instead of having three
large meals a day, eat six smaller ones throughout the day. This will
also keep you from snacking between meals.
2. Eat fatty
This sounds downright blasphemous, but we
all know today that fat isn’t the evil it was made out to be, and that,
in most cases, carbs are the culprit behind weight gain. The fact is
that dietary fats are actually a key ingredient to muscle gain and a
healthy diet. That being said, not all fats are created equal. Saturated
fats, such as those present in animal products, like red meat and
cheese, increase cholesterol levels and are considered less healthy
overall. Instead, seek your fat intake from vegetable oil (olive oil in
particular), avocados, fat-rich fish like salmon and nuts.
3. Bulk up on Protein
3. Bulk up on Protein
Proteins are the main building blocks of
our body, and as such are the most important part of a healthy diet,
especially one aimed at adding muscle mass. Eat plenty of protein-rich
foods, but shun those that are rich in saturated fat. Egg whites, tuna
and legumes are a great source of proteins, as are low-fat dairy
products like cottage cheese and Greek yogurt. For your meat, you can
never go wrong with lean chicken breast. Check out our article about how
to detect fatty chicken breast.
4. Exercise all of your muscles
When working out, it’s extremely important
to pay equal attention to all of your muscles. No single workout can
target all of the muscles, which is why you should portion out your
weekly exercise program so that each day tackles different muscles, and
stick by this plan. Some examples of exercises that target different
muscles:
Plank exercises for your abs
Squats and lunges for your thighs
Calf raises and tiptoe walking for calves
Push-ups for your upper body
Mat-based exercise for your back muscles
5. Keep raising the bar, cautiously
If an exercise gets too easy, make it
harder by adding weight, increasing the number of sets, etc. But be
aware that, while working out isn’t meant to be easy, your body has
limits. Do not overwork your muscles and do not overestimate your
strength. When you increase the difficulty of an exercise, do so
carefully and in small steps. Gauge out what’s too easy and work your
way from there.