In order to have a more prominent and athletic body, you need to build muscle mass. This will require regular exercise, a balanced diet, and adequate rest and sleep.
Instructions
Step 1
To build muscle, you need to do the exercises 8-12 times. If you perform only 3-6 reps, then only muscle strength will increase, but the volume will remain the same. But if you repeat 15-20 times, then this will cause muscle overstrain. Thus, it is recommended that you first calculate for yourself the average weight of weights in order to regularly perform 8-12 repetitions.
To prevent hormones from being released and muscle mass to increase, exercise should be done for about 45 minutes.
Step 2
You should not engage in cardio training, as the muscles will grow poorly. Doing cardio is for those who want to lose weight.
Step 3
It is recommended to increase your calorie intake in order to build muscle quickly and efficiently. For example, if you regularly consume about 2000 calories, then you should raise this number to 2500 calories or even more. However, remember that it is important to eat a balanced diet and not eat too much.
Step 4
Along with a balanced diet, it is important to take vitamin supplements. The body needs to get enough vitamins and minerals.
Step 5
In addition, you will need to consume enough water to help your muscles grow. In case you do not know how much water you need to drink, there is a simple formula: Amount of water per day = 1 kg of body weight x 30 ml.
Step 6
Don't forget that you also need rest. The body needs quality rest to recover and build muscle mass; therefore, regular 7-8 hours of sleep is a must if you want to stay strong and healthy.
