How to Encourage Healthy Muscle Growth
Building muscle doesn’t just come from lifting weights and spending countless hours in a gym. It involves all around health including proper nutrition, recovery from exercise, and targeted workouts. Understanding the fundamentals of healthy muscle growth is not only safer for your body but can be more effective in the long-term. Read below for six tips on how to encourage muscle growth.
Lifestyle
You go to the gym and lift weights focusing on different muscle groups. You think you’ll see muscle growth in no time. However, in order to see results you need to make sure you’re following and maintaining a healthy lifestyle all around. Focusing on your mental and emotional well-being in addition to your physical will help you see results faster. This includes cardio and strength training, limiting alcohol consumption and eliminating tobacco use, following stress management techniques, eating a well-balanced diet, and staying hydrated.
Nutrition as the Foundation
The saying "you are what you eat" holds true when it comes to muscle growth. For example, consuming junk food, processed snacks, or foods high in added sugars and sodium will only hinder progress. Instead, opt to enjoy a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, and a variety of vitamins and minerals and avoid processed foods. Proper nutrition will help with muscle repair and growth, keep energy levels high, and support overall functions. And don’t skimp on your water intake either! This should be a focus before, during, and post-workout.
Slow and Steady
Muscle development and progression relies on steadily on challenging your muscles. This involves gradually increasing the intensity, weight, and repetitions of your workouts over time. Also consider “stacking” or combining exercises to increase effectiveness and work on multiple muscle groups at the same time. Use body weight, free weights, and machines to engage, challenge, and balance muscle development.
Remain Consistent
Aim for a regular and steady strength training schedule each week and follow the same pattern. Your body will become accustomed to consistent workouts. A well-structured routine should be tailored to your fitness level and goals, while also challenging yourself.
Rest and Recovery
Muscles grow during periods of rest, not just during workouts. Rather than pushing for more, seek out optimal sleep to allow your body to repair and rebuild muscle tissues. And even if your body isn’t sleeping, allow it to rest and alleviate muscle tension through stretching, flexibility training, or light exercise. The importance of recovery should not be overlooked!
Reward Progress
Set reachable goals and track your progress. This will allow you to assess what's working, what can be improved, and what progress you’ve made. Keep track of your efforts such as the amount of weight lifted, repetitions, or other notable measurements either by working with a professional, using a fitness app or tracker, or good old pen and paper.
Your muscle growth can be successful by implementing these strategies and staying focused on your goals. Proper muscle growth and associated workouts can not only help you look and feel your best, but will help with blood circulation, reduce body soreness, and enhance overall strength and functions. Have patience, stay dedicated, and remember you know your body and its limits best!
