First Think Then Eat - #BecomeHealthy
Become Healthy is a series that I came up with after reading a lot of requests about how to get the perfect body. As you might read in my previous post, I also like to share inspirations and motivations for the mindset. I think it´s very important to find a balance between your body & soul. The last episodes were filled with tips and tricks on how to lose and gain weight. But today I want to talk about how to gain muscles. When you start working out, the first thing that will happen is - you are burning fat cells.
Most people think when you start to lift weights, that they build muscles immediately but that is actually not the case. There are some things you need to know before you start working on your dream body....
These following tips do not guarantee to gain muscles easily. In order to achieve your goal, you need to work hard but also study how your body works. What I will talk about now helped me to get the body I dream of. I just started the journey and it has definitely not come to an end yet. I have big plans and this is only the beginning.
When we talk about building muscles, you need to be patient. That won´t happen over night and it could be frustrating if you do not see any results in the first few weeks. But keep in mind that first of all a lot is changing within you what you can not see. When you start to see some results, you become addicted. Addicted to the feeling of changing into your dream YOU!
How To Build Muscles
1. Lifting Weights
In order to build muscles you need to challenge them. Before you start with your workout, make sure to warm up properly. A warm muscles is better capable of lifting max weight—and less likely to become injured! In order to gain mass, make sure to use a weight at which you reach muscle failure after 8-12 reps. Always start with 2-3 sets and increase to 3-4 sets for more advanced athletes.
2. Protein
Protein is especially important after your workout because it helps to repair, maintain and grow the muscles. There are many foods which provide a bunch of protein but if you want an extra boost I recommend protein shakes. But keep in mind that you use them correctly otherwise you will gain a lot of weight instead of muscles. Most common in the fitness industry is the whey protein. I am not a huge fan of this so I want to switch over to plant based, vegan protein powder. That is much better for your health and provides just as much protein as whey powder.
3. Nutrition
Nutrition is important for everything. To lose and gain weight, to stay healthy and it also helps to build muscles. (after working out) There is a lot of natural protein in our food and by choosing the right nutrition you can easily gain this mass that helps you to shape your body. For example -
- BEEF (FROM GRASS-FED CATTLE)
- BROWN RICE
- COTTAGE CHEESE
- EGGS
- MILK (ORGANIC)
- QUINOA
- SPINACH
- GREEK YOGURT
- WHEAT GERM
- CHICKEN
- SEAFOOD
- AVOCADO
- ALMONDS
4. Rest Day
Rest days are an essential part of muscles growth so time off allows your body and mind to fully recover and grow. If you are a beginner you should rest every third day. Keep in mind to never train the same muscles for 2 days in a row.
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I have tried so many exercises, diets and shakes. It took me some months to figure out what works best for me. In order to gain enough muscles you need to eat more than usual. Your body needs the power that food provides but you need to be cautions to eat right so you do not gain weight instead of muscles!
Thank you for reading
Stay focused
Love, Soldier
I'd probably add almonds and yogurt to my meals. And eat more fish.
Wanabehealthy too!
eating healthy is the key to healthy life.
Are abs really made in the kitchen? I'm still kinda fat.
Thank you for all the information you liked
That's great tips given for how to build muscles. Your review much appreciated who want to keep healthy better. Exercises and diets much better process to follow. Great job @soldier.
@soldier, Your review much important for build up muscles. I think in fact, those four steps doing great combination work. Nutrition most important for keep strong our body. Better introduction foods increase nutrition. Rest important to mind relaxation. Another both things also more important. Yep..if we need to build up muscle or fitness body need to be patience. Need some time for looking changes. Thanks to the article.
Yeah exactly you.diet will.decide how your body will.shape up!
Well.mam no.diet gurranty you to gain muscle,
Its.your hard work.and commetment.that matters!
and that is my goal to keep myself healthy.. :)
health is wealth. and if we want to get any wealth we must think and work on it. even if we want to healthy we must think on our food
Congratulations@soldier mem...
wow fantastic work @soldier love your work great work as you have covered a lot of points and at the same time you kept this so simple... best of luck... upvote and resteemit done....