Wouldn’t it be great to trade in your body fat for solid, firm muscle? There are three approaches that you can use to effectively build muscle mass. Those approaches consist of a healthy diet, routine exercise, and strength training.
A Healthy Diet
It is important to eat a balanced diet for good health. Foods that should be avoided are foods that are high in fat,sugar and starches. As a general rule it is best to also avoid fast foods and processed food as much as possible. Foods that help build muscle mass and support good health are foods that are rich in protein. Protein works to generate muscle formation. Protein rich foods to eat are lean meat and fish, brown rice, and plenty of leafy green vegetables. Whole grain bread and a variety of fresh fruit is also recommended. Grilled chicken breast is an excellent source of a high protein,low fat dinner choice. Served with brown rice and a salad, it can be a satisfying meal.
It is important to stay hydrated while maintaining a healthy diet. Drink plenty of fresh water throughout the day. Fresh fruit juice is a good beverage to drink too, especially if you are able to squeeze the juice for yourself at home. Alcohol is best kept to a minimum,or avoided altogether while you are seeking to build muscle mass.One good eating tip to try is instead of eating three large meals, eat 6 small meals spread throughout the day. Try to avoid eating anything after 8 pm. Eating several small meals during the day will keep your metabolism moving, and ensure that you will start losing fat,and building muscle.
Daily exercise is essential when seeking to build muscle mass. Exercise does not need to be strenuous. In fact, just walking everyday is beneficial. Walking is a useful exercise, because it will make your core muscle groups stronger. It is highly recommended as a beginning exercise for those who have a lot of belly fat that they would like to eliminate. As one of the lighter forms of cardio exercise,walking is safe and easy for just about everyone. It is a proven way to lose weight, and it will tone and condition the thigh and leg muscles quite quickly. Some walkers like to wear a weight vest when they walk, as they believe it builds muscle mass more quickly. The key to any exercise program is to stick with it. After a short while, the exercise routine becomes a healthy part of your life.
One of the most effective ways to build muscle mass is strength training,or weight training. Strength training will help you reduce body fat and burn off calories as you increase muscle mass. Although most people participate in strength training at a gym or fitness center, strength training can be done in the comfort of your home without special equipment. Doing push-ups and abdominal crunches are effective methods to increase strength. In fact, most types of resistance exercises are perfect for strength training. You could also use free weights and ankle weights to increase strength in your arms and legs, building muscle mass. Strength training DVDs and books are available to help you perform strength training at home. If you choose to train at a gym, instructors are usually available for guidance.
Building Muscle Mass Considerations
Eating right, exercising, and strength training not only build muscle mass, but they lead to a stronger immune system and improved health. Before making changes to your diet or exercise program consult with your healthcare provider, especially if you have an existing health condition or history of illness.