How to Build Muscle
If you find your energy level and confidence lacking, added muscle may give you the boost you need and improve your health in the process.
Up next in Muscle Building & Toning (11 videos)
Get muscle definition and tighten and tone all over with these videos.
You Will Need
- Weights
- Whole foods
- Rest
- Trainer (optional)
Steps
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Never change your diet without first consulting your physician.
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Step 1
Make time
Make time to visit the gym or lift weights at home and develop a consistent routine that works for your schedule.
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Hire a trainer, if you can afford one. They will be draw up a plan for you based on your goals, and they'll help you stick to it.
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Step 2
Work the whole body
Work your whole body by pairing exercises that utilize opposing muscles and compound movements that involve multiple muscle groups.
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Switch up your workout routine every six to 10 weeks to prevent your body from adapting.
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Step 3
Focus on reps and sets
Focus on doing three to four sets of between five and six exercises. Each set should be eight to 12 reps.
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Step 4
Eat whole foods
Eat whole foods – foods that are unprocessed and unrefined. You’ll have less body fat, and the vitamin and mineral content will help muscle recovery.
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Step 5
Rest
Rest your muscles at least 24 to 48 hours between workouts for the same muscle group.
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Diet and rest are just as important as the exercises you do in the gym, so don't cut corners on either.
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Step 6
Prevent overtraining
Prevent overtraining by keeping workouts to an hour or less, four to five days a week. Working harder doesn't necessarily translate into bigger gains.
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Did you know? According to the American Diabetes Association, nine out of 10 people who have been diagnosed with type 2 diabetes are overweight.
