How

Build Muscles

to

Do you have

insecurities with the way your body looks?

too Skinny?

too Fat?

Do you wish to have that beach body build you always

wanted?

Some people are just unhappy

with their poor body structure

and this can greatly affect

their self-esteem

and confidence.

So if you want

to reshape your body

the way you wanted it to look,

nothing is more effective

as lifting weights.

Cardio can increase your stamina and it is also good for the heart

and a bit of yoga can balance you out.

An intake of nutrients or how we make certain movements

might transform us from fat to fit.

That is why in order to achieve that body structure you always wanted,

one must follow a step by step guide that would build muscles on the body.

Here’s a simple guide to get you started:

1. The STRONGER, the BETTER. More body strength means more muscle.

You can start your strengthening exercise

by getting into weight training.

Remember that you can always

start with an empty bar if it is your first time.

You can keep adding weights

after each workout to increase

your strength and to push your body

out of its comfort zone.

2. Use weights to stress your muscles.

You can lift weights that seem

the heaviest for you.

The heavier the weight, the more stress

it puts on the muscles,

and more stress means more muscles.

3. Execute an exercise that hits several muscles at the same time.

You can always do isolation exercises

once you have gained the muscle

mass and strength.

Try to do compound exercises.

4. Exercise your legs. Some people dread

leg training exercises because they focus more on building

upper body structure, but take note

that this is an important exercise to do.

Your muscles can also get tense

when doing deadlifts and squats that can

result to making your arms

bigger.

5.Execute a Full Body Workout.

You can do 3 workouts per week

of about an hour each that includes

compound exercises like Barbell Rows,

Bench Press, Deadlifts, Dips, Overhead Press, Pull-ups, and Squats

and so on.

6. Let your muscles recover.If you are a beginner,

your muscles need more

recovery after stressful

workouts. Water is your friend; always rehydrate your

muscles to hasten

recovery.

Never forget to drink water

during a workout.

EAT! Never go on a diet

if you are planning to build muscles.

Your workout will be useless

if you don’t stock up on calories

for muscle recovery.

7. Minimize eating food that came from a can or box.

Eat whole foods.

The Vitamins

and minerals

that you get from food can help

your recovery.

For example, get proteins

from milk, carbs

from whole grain, fats

from nuts, and don’t forget

your veggies and

fruits.

8. Check your weight.

If you want to build bigger muscles,

always aim to gain weight.

You can do this by eating

calorie dense foods,increasing your

squats and drinking lots of milk.

9. Stock up on protein.

You need an intake of protein rich foods daily to maintain

your muscles.

Eat whole proteins with each meal.

You can get it from red meat, poultry,

fish, eggs and dairy products.

There is no such thing

as a lean muscle and a bulky muscle.

These terms are just used to describe

a body type and not a muscle.

All muscles are lean but body fats are not, so the only muscle

that is not lean is the one that has

excess fat around it.

Just follow these simple guides and you will have that body structure

you always desire.

You can't really change a muscle's shape and weight training programs target muscle

growth. It makes your body look lean and shapely.

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