Tips to help you gain muscles and build a better body

If you too are interested in body building or gaining more muscles in your body, this article is going to list down a few tips which must help you.

The core of the tips and body building / muscle gaining revolves around increasing protein intake as proteins contain amino acids, which are building blocks of muscles.

1.) What to eat and drink to get more muscle mass?

Eat foods rich in Protein like eggs, lean ground beef ( or some other red meat), tuna, almonds, walnuts, whole-wheat pasta, multigrain bread, beans etc. You must also make it a point to eat plenty of raw vegetables and fruits to balance it out.

Drink Protein shake and also drink a lot of milk. Milk contains calcium which helps in building stronger bones.

When it comes to getting a better body and building muscles, getting rid of the extra fat in your body, its important that you eat a meal every 2-3 hours. Eating a meal at regular intervals keeps your metabolism rate up.

2.) What is the importance of workout?

Workouts are important to get better muscles. You can do a workout every alternate day. Alternate day workout helps your muscles repair.

Get a workout that looks like this, and make sure you start with a fairly heavy weight 75-100 lbs and make sure to rest at least 2 minutes between working sets (not warm up sets). Its advisable to consult your physio / doctor before you do any workout.

Workout A:
Squats 3 sets of 5
Bench press 3 sets of 5
Dead lift 1 sets of 5

Workout B:
Squats 3 sets of 5
Shoulder press 3 sets of 5
Bent-Over (Pendlay) rows 3 sets of 5

Alternate every other day (EX: Monday – workout A, Wednesday – workout B, Friday – workout A. Next Week: Monday – workout B, Wednesday – workout A, Friday – workout A. Etc.) Add 5 lbs everyday (10 lbs to dead lifts).

You should warm up for each lift like this:

2 sets of 5 with just the bar
1 set of 5 with 25% of the weight
1 set of 3 with 50% of the weight
1 set of 2 with 75% of the weight

Muscle only grows through the process of working it hard through contractions and then the body seeking to recover and repair the muscles from the exertion.

If you follow the steps above, you can expect to see some results within 12 weeks.

This entry was posted on Saturday, December 5th, 2009 at 6:25 pm and is filed under health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site. Tags: Almonds, Amino Acids, Bench Press, Better Body, Body Building, Body Muscles, Building Blocks, Building Muscle, Building Muscles, Dead Lifts, Gain Muscles, Ground Beef, Heavy Weight, Intervals, Metabolism Rate, Muscle Mass, Pendlay Rows, Protein Drink, Protein Intake, Protein Shake, Proteins, Raw Vegetables, Red Meat, Shoulder Press, Squats, Vegetables And Fruits, Walnuts, Whole Wheat Pasta

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