Top 7 Tips to Build and Strengthen Muscle

1. It’s very important to eat the right foods before you work out. Within an hour of starting your routine for muscle strengthening, power up and energize with complex carbs. These foods lend to muscle building, giving your body prolonged energy it needs to have a productive workout. Choose foods such as whole grains, bananas and yogurt with fruit.

2. Professionals say a vital part of muscle strength training exercises is working in movements that involve the whole body. Exercises such as a squat to bicep curl to bench press give you the best return for your time and energy, burning more calories and addressing more muscles. The motions that you make in doing these closely simulate what you regularly do in everyday life.

Once you come up with a routine that provides you with successful strength training, you should change your work program every 4 to 6 weeks to prevent that lull period that comes when your body adapts to stress. This method will give you the opportunity to evaluate and increase the intensity of your workout sessions, either by the increasing the reps or the amount of weight you’re lifting on your weight lifting program.

3. How do muscles grow? You will get stronger with progressive overload each time you work out, to build muscle as quickly as possible. You want to work out a muscle or muscles every 72 hours or every 2-to-3 days which is basically 2-3 times a week. Depending on how intense your workout is, it takes roughly 36 to 72 hours for your body to recover and produce or use enough protein to re-build your muscles. This will build body strength for maximum muscle gains.

4. The key is finding what works best for you. As a general rule, beginners need to train 2 to 3 times per week to get used to the workout sessions and to work on each muscle group. Some believe in training each muscles group once or twice a week, but this depends on your trainer and how long you’ve been working out.

5. When you’re hungry, your body will burn muscle instead of fat to sustain your energy levels. It’s important to snack on only healthy foods whenever you feel hungry. Increase your protein intake, and on the days that you’re not exercising, stay away from carbs. This will maintain your results. Skipping meals and limiting yourself to small portions will drain your body’s energy levels and hinder your weight strengthening efforts.

6. To burn more fat and build more muscle, increase the intensity of your workouts, however, to avoid over training and burning out you must also shorten your workouts. Even cardio exercises like running can be shortened and made more intense by including steep hills or taking short sprint runs. Plus, shorter workouts allow you to stay more focused on your routine since they take up less time.

7. Get Plenty of Sleep. To strengthen your muscles and allow them to knit, try to get a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt which can stop your muscle growth and stop protein synthesis and increase protein deprivation. They need 48 hours to re-knit to increase body strength and stamina naturally. Try to avoid strength exercises on the same muscles on consecutive days. Sleep is crucial to muscle recovery and proper healing of the tissues where adults should aim for seven to eight hours per night. That will give yourself time to repair muscle tissue and replenish your muscle’s energy.