Both men and women have become more interested in having toned, muscular bodies, and many people visit the gym regularly in an effort to build up their physique. Very often they can be disappointed with the results because despite their efforts they don’t see the changes to their musculature that they desire.
The main problem is that everyone needs to follow a diet and fitness plan that is designed around their needs and targets the areas they need to improve on, so although exercise of any kind is likely to do you good and make you fitter, you won’t necessarily change your body unless you approach the process scientifically.
Diet for muscle gain
A healthy, well-balanced diet is essential for everyone’s wellbeing, and the basic principles of having the optimum combinations of the major nutrient groups (fiber, protein, carbohydrates, and healthy fats) plus the right balance of vitamins and minerals, apply to all diets.
Protein is the key component for building muscle because muscles are developed by the breaking down and rebuilding of the tissues, and this requires protein. Therefore, if you wish to increase your muscle mass, you must be eating enough protein. Furthermore, not all proteins are created equal, so some sources are of better quality than others. It used to be thought that meat protein was the best form and that it wasn’t possible to build bigger, stronger muscles without eating meat.
Now we know that certain plant proteins are just as effective and also carry fewer health risks than eating meat, and this has led to an increase in the availability of specialist diets like the vegan bodybuilding diet plan. Whether you opt for a vegan, vegetarian, or omnivorous diet, you must ensure that your high-quality protein intake is sufficient to enable your body to increase the size and strength of your muscles.
Exercise for muscle gain
If you go for a run or cycle ride every morning, you’ll improve your overall fitness, but you won’t build up bigger muscles. Just think about marathon runners or professional cyclists; they are tough and wiry, and at the peak of fitness for their sport, but they are nearly always very slim and sinewy. On the other hand, constantly lifting weights down at the gym is no guarantee of bulging biceps either.
If bulking up your body is the goal, you need to combine weight training and aerobic exercise so that you are burning fat while increasing muscle. If you consult the Internet, you’ll find many sites claiming to have the secret to the muscular body you're aiming for, but beware, because many of them will be trying to sell you formulas and supplements that promise to transform your body like magic rather than giving you useful advice and information. Some nutritional supplements may be helpful, but you should always check the veracity of any claims made.
There is no easy way to build muscle; it’s all about the right work and the proper diet. For the optimum results, the ideal way to change your body and build your muscles up healthily and effectively is to use a personal trainer who specializes in helping people with these goals.
