There are two types of gym freaks-one who only believes in hitting the treadmill as well as the other who believes that the excess fat you lift the greater muscle mass you’ll get. FYI, both of them are totally wrong.
Gaining muscle tissue or sculpting your whole body is not any joke. If you want to be successful in your endeavours, it takes time and needs a proper strategy. Just how much to determine, what you should eat, what you should to never eat, exactly how much to lift-every decision matters. And that’s why today we are sharing this step-by-step guide that will assist you muscle up the right way.
Denote be noted here: These are typically not quick fixes and you should stick to it for the T.
So, here are five golden rules for gaining muscle mass:
1. Know the body
Many of us are unacquainted with the body types. There types if we talk technically:
Ectomorphs: Those people who are skinny and find it difficult gaining muscle mass.Mesomorphs: Who definitely have athletic physical stature. Such people are blessed as they possibly can gain or lose both muscle and fat easily.Endomorphs: People who belong to this category can gain both muscle and weight easily however they have a hard time shedding it well.
So, it is important to discuss this with your trainer so that they can design your workout plan according to your body type, before you enter a training regimen.
A Mumbai-based women’s fitness and health coach and founder of the combat yogini programme, your metabolism is a great indicator to know your body type, according to Ruchika Rai.
2. Lift the correct type of weights
Hopping to machines must not be your main concern. First, and foremost you need to do bodyweight exercises to acclimatize your body. It’s like oiling your muscle mass in order that there exists less wear and tear.
Says Rai: “Always begin with body weights because that is certainly the proper way to undertake it. Start with planks, squats, or combat training like kickboxing which is actually a combination of both cardio and strength. Doing functional training like crossfit and burpees can also be recommended simply because they will activate your own muscles and keep you away from injury.”
3. Don’t overdo cardio
This particular one is especially for people who belong to the ectomorph category. Overdoing cardio will simply help you shed off weight and are zero help in muscle gain department. Even if you want to execute a warm-up cardio then ask your trainer to guide you with the type of exercises that won’t intervene between you together with muscle gain.
“Most of us select the wrong means of cardio. If you want to lose weight, I would suggest going for HIIT and slow running. People who want to gain muscle, should do sprints,” explains Rai.
4. Your form matters a great deal
Posture and movement are key. The method that you raise your weights, whether your muscle is contracting properly or otherwise, have you been doing the proper wrist movement, have you been holding the pose in the correct way, are you leaning properly-these matters define how successfully you’ll gain muscle.
“Form is basic. You won’t be able to gain muscle ever if you don’t have the right posture. Exercising is like meditation. You must feel every inch of your muscle. Feel every contraction and relaxation for optimum effect,” she says.
5. Take ample rest
Resting your body after having a full-blown workout is a must there should not be any ifs and buts around it. When you work out your body stimulates your muscles, but you only build them when they are at rest. Plus, whenever you do a heavy-duty weight lifting session, your muscles feel a little sore. But when you provide your body proper rest, repair work goes on that permits you to hit the fitness center again.
“Rest is quite essential and yes it includes proper stretching especially post-workout because it relaxes your muscle mass. Yog nidra is an additional way. Plus, body massage can be another good method to relax the muscles,” concludes Rai.
The best lifestyle can help a lot in body building
Eating healthily and not indulging in alcohol and smoking is a must. Once a week to maintain muscle mass another thing that you should keep in mind is to focus on each muscle group at least.
So, now your rule book is all ready ladies. It’s time to pull-up your gloves and do the lift!