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....
How can I get perfect body, while I am very thin, if I go to the gym will make my body become thinner, 😊
It's powerful to apply, but i can?
Very inspiring once! You write with a very good language. It is true that a healthy soul and body are everyone's dreams.
Besides, I think everyone likes to have strong and good muscles.
Your article gives plenty of ways to make it happen. I think a complete package. May people realize the importance of comprehensive health.
Thanks for sharing @soldier 🙏
Very looking food photography Post...I appreciate your blog... thanks for sharing your valuable post...
It is very big and great post about health
but the muscles is installing i dont understand..is it a joke
Really useful #becomehealthy post updating @soldier. Your supporting parts of these post very deserve to follow up. These four tips good enough to build up muscles and body parts. Nice you sharing.
we have to keep fit...
Wow! It is an amazing post stating the ways to be fit and healthy while taking a balanced diet. Actually we need to eat smartly, so our efforts should not be wasted. Many people keeps eating without taking care of the nutrients and fat in their diet which goes towards wrong direction!
early to bed , and early to rise makes a man healthy wealthy and wise!!
I am freaking out to make abs...
But i have much of a fat on top .......
How to first lose fat,?
Try these tips from her previous post, maybe they work for you!
https://steemit.com/life/@soldier/5hmrdx-first-think-then-eat-becomehealthy
sound mind lives in a sound body...
thanks for sharing this information.... I’m dedicated towards physic
A balanced diet is really necessary for the healthy body. You have sum up the important things we need to use in our diet.
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and good luck in your life@soldier thank you this information
Will start workout after the holy Month of Ramadan because in this month Muslims do fasting whole day.
love to do it
lifting weights is a favorite of mine! love the information you shared! i struggle with past eating habits and health issues. And i agree sometimes not seeing results immediately can be frustrating. With that being said I can't wait to see what else you share!
Ok........I was expecting you to see a picture of you lifting something.....Great post......Quite informative. You talk about and you gave reasons why we need protein such as it helps to repair worn out tissues, develops body cells and grow muscles... WHAT ABOUT FRUIT AND VEGETABLES>>>Fruits and vegetables are also important as you embark o n getting a fit body, in the course of the exercise your body will start generating free radicals which could be dangerous if left alone in the body system that is why you need fruit and vegetable because some have antioxidants such as Vit A, VitC, Vit E and so many more. The antioxidant scavenges any free radicals in your body system. Awesome post by you........Lovel!!!
I can go further through fit muscle body maintaining. Those four steps mostly important for build up our muscle. Take a rest definitely need to our life. Diets and protein also doing massive task in our body.
Mam, you maintained your figure very nicely. Your healthy tips are gonna help for sure. but problem is that situation is not always same... sometimes i couldn't be in the situation to maintain with the food chart.
The Importance of Eating Before Your Workout. Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach.
Yes.. Exercise is very important for good health.
#BecomeHealthy has tag has created waves in steemit,great work @soldier you are such a great inspiration for us,love you a lot.
Love your theory behind this @soldier always i am a great fan of your work slowly i started to turn out like you.
A great post. I was having this idea that once you start lifting weight, you tend to become thin. I'm not a very fat person and I like those having muscular appearance. I now believe that growing muscles is a gradual process and not an instant process. Thank you @soldier. I've really learnt something.
Amazing edition you have nailed this blog post i am so glad to meet people like you.
Perfect diet is a well for everyone to be well fit and fine :) great post once again :)
Thinking is really important before doing anything and same applies for the food and most important because that's the power source for us and you have described it wonderfully
If you do just eat food but you do not know any exercises or in the gym, then your healthy food will make your body fat enough so you should go to the gym or exercise every day with the help of food, then you can achieve success in life and get fit. thank you so much @soldier for this post
Love the theory behind this but is it safe to use protien food,can you explain in detail as this can be used for fitness freaks for us.
Excellent post you have shared dear with such simple but important things in life we should focus on thanks a lot
Love that nutrition chart i always prefer the organic eggs and milk,people should spend 15% of their income on food and health.
wow excellent 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.
One thing that impresed me a lot is rest for the muscles that is great one no one knows this shows why you have got a great body.
cool post :)