There are many ways to tone your muscles and achieve that look you have always wanted to have. Some people spend years and even a fortune just to chisel their body when in fact, there are simple, fast and inexpensive ways to attain your goals. Here are 4 tips to obtain that beautiful and toned body.
One of the best and proven ways to increase your muscles is to engage in activities that would tear your muscle fibers and the only way to do this is to engage in strenuous muscle activities and other physical tasks that your muscles are not accustomed to. Some of the most popular ways to do this is to lift heavy objects such as dumbbells, barbells and using weightlifting machines to enlarge and gain muscle weight. If your muscles are already accustomed to lifting heavy weights, increase the sets and the weight of the items. Lift 8-12 repetitions per set then do 3-8 sets for every exercise session. Make sure that you achieve muscle failure at the end of every set because this is the way by which your muscles will grow. When the objects get too heavy, rest for a while then finish the set. Have someone to assist you when things are already too heavy for you.
Avoid cardio exercises
Your body needs calories in order to build muscles and if you are going to engage in heavy cardiovascular exercises such as swimming, cycling or running, your body will burn much needed calories instead of keeping them to build your muscles. To store and use calories correctly, do cardio for only 2-5 minutes just to warm your body up then emphasize on weight lifting and training alone.
Eat the right food groups
Eating has so much to do with your muscle building. For every pound of muscle in your body, you need to consume 3,500 extra calories. The ideal muscle gain rate per week is 1 to 2 pounds. This means that you would have to eat food that are rich in calories to attain 500 to 1,000 extra calories per day or 3,500 extra calories a week. Choose your food well. Eat healthy food which contains essential fats such as coco milk, avocadoes, lean meat like beef, yams and sweet potatoes.
Take protein supplements
Although you can take your needed protein and carbohydrates from the food you take, you can never have enough unless you consume protein supplements from http://www.dealshare.co.uk/my-protein/. Two of the most effective protein supplements are those that contain high quality whey protein powder and creatine supplement. You can find a lot of protein supplements on the internet. You just have to choose which of them could deliver better quality at affordable price. You should also follow the recommendations of a nutrition expert or a sports nutrition expert for proper protein supplement intake. Make sure that you give your muscles a rest after a heavy workout to allow it to recuperate and gain muscles while at rest. Also, get plenty of sleep.