How to Build Muscles Safely and Effectively?

Bodybuilding is easy, but requires complex undertakings in order to build muscles effectively. Building muscles should also be seen as a long-term endeavor because you cannot possibly build large muscles instantly. People who want to build muscles fast may not achieve effective results. In addition, the use of supplements that promise to give you large muscles in an instant tend to produce various side-effects. Furthermore, some bodybuilders also use regulated drugs to enhance muscle build-up such as steroids and human growth hormone injections. What they don’t know is that these medications are only intended for their therapeutic indications and should never be used outside their intended use because of possible side effects.

If you want to build muscles safely and effectively, you need to undertake natural and proven ways to build muscles. Bodybuilding requires proper nutrition, workout and the right kind and amount of supplementation. Here are the tips that will help you build muscles safely and effectively:

Proper Nutrition

One of the most important things in bodybuilding is proper nutrition. Muscles grow based on the available nutrition for their development. Without proper nutrition, weight lifting and other exercises will not make you grow muscles. Here are some diet tips for you to build healthy muscles:

  • Consume  a lot of proteins

Proteins are the most essential food groups to build muscles. Proteins break down into amino acids, which are the simplest unit for muscle growth. Proteins are basically used for building muscles and bones and maintaining healthy organs. The right proteins come from lean and white meats, rather than red meats. White meats may include turkey, chicken, crocodile meat and the like. Nuts, seeds, grains and legumes also contain high amounts of proteins for vegetarians. Eggs are also rich in proteins especially the egg whites. Pork and beef may be consumed, but be sure to eat only the lean parts and throw away the fats. Furthermore, fish is also a good source of proteins plus essential fatty acids that enhance protein metabolism.

  • Consider having a  high carbohydrate diet before workout

Carbohydrates are the source of energy for our body. Carbohydrates are needed before working out to supply the body with a constant amount of energy. Without carbohydrates, the body feeds on the protein stores to produce energy; thereby minimizing the proteins that can be used for building muscles. Consume slow-digesting carbohydrates for a more sustained energy release. These include whole wheat, oats, rye, barley and brown rice. Substitute your white bread and pasta with their whole wheat counterparts.

  • Increase your fluid intake

Fluids are also essential in building muscles safely and effectively. When you exercise, your muscles loose water, which leads to dehydration. Fluids retain hydration in the muscle cells for more effective muscle growth.

Proper Training

After getting the right nutrition, help your muscles utilize the nutrients through proper workout. Weight lifting is good, but be sure to lift weight gradually to prevent muscle strains. Aside from weight lifting, you also need various exercises to enhance your core strength, endurance and speed. Always ask assistance from a fitness instructor if you want to build muscles because they provide you with the right exercises to perform. You can also use various apps that assist you in your workout.

Right Supplementation

There are harmful supplements that are out in the market so you need to choose the right ones to build muscles. The following are safe and essential supplements that you need while building muscles:

  • Fiber

Fiber is needed during body building. Fiber helps eliminate fats in the gut to prevent fat deposition. In addition, fiber also improves digestion to help the body absorb the proteins and carbohydrates that you ingest.

  • Antioxidants

Antioxidants such as vitamin E and vitamin C are also essential when building muscles. They prevent oxidative stress in the muscle cells during workout; thereby preventing toxins from building up in the muscles.

  • Multivitamins

Vitamins are also needed by the muscles to undergo a normal metabolic process. Vitamins have a key role to play in muscle growth and development.

  • Minerals

Mineral supplements are also essential because just like vitamins, trace minerals are needed for muscle development, particularly; calcium, magnesium, phosphorus, sodium and potassium. These minerals aid in the normal contraction and relaxation of muscles and prevent muscle cramps.

These tips may just help you achieve your goal to build muscles. These are proven, effective and safe ways of bodybuilding.

 Author Bio:

Dr. Amarendra, the passionate guest blogger frequently writes on health and fitness. He also writes occasionally on cord blood storage and cord blood cells.