If you want to build muscles, simple push-ups are the best and easiest way to build muscles and give shape to the body mass. However, the body building exercises range from simple push-ups to sit-ups and free weight exercises. Working on the key body areas will grow significant body muscles and increase your body strength. To build muscles, it doesn’t require only daily workout schedule but a healthy diet plan also. Follow a healthy diet plan, which is high in nutritious foods and low in carbohydrates. Your body requires sufficient amount of proteins to build muscles. Let’s check out how can you build a healthy body. Read on these easy-to-follow instructions and tips.
Complexity Level: Moderate
Time Required: 2-3 months
Resources Required:
- Protein foods
- Dumb bells
Instructions:
1. Formulate workout schedule: Formulate the working schedule as per your body structure. You cannot set a workout plan beyond the strength of your body. The right workout plan keeps paramount importance in building the body muscles. So, take time in making a right workout plan. If you need help, you can look for a professional physical trainer to make appropriate workout plan for you.
2. Make a healthy diet chart: The diet is as important as exercise. Without a healthy diet the whole exercise chart is useless. The exercise shows fruitful results only because of healthy diet. Your diet should contain maximum amount of proteins or amino acids to build muscles. The diet chart should be low in carbohydrate amount because excess carbohydrates will make muscles look obese.
3. Work out only for five days in a gym: If you have joined the gym then work out only for five days because over-training can develop strain in the muscles. On Monday do chest exercise, on Tuesday work on biceps, on Wednesday workout on back, on Thursday workout on shoulders and work out on triceps and thighs on Friday.
Frequently Asked Questions:
1. When is the best time to take a protein supplement?
Taking the protein supplement depends on your workout plan. Here are few points that help you to take the supplement when your body is in need of it:
- Right after a workout: After end of daily workout schedule, your body needs required amount of proteins for growth of muscles because muscles of body are made of proteins.
- First thing in the morning: Before working on the daily exercise schedule, take a glass of milk early in the morning because your body stomach is empty and requires healthy or protein food in the morning.
- Before you go to sleep: Take a walk outside in the park for few minutes in order to keep level of the protein metabolism high that helps in quick growth of muscles.
2. Are there any dangers of taking too much protein?
There is a common phrase that excess of everything is bad. Yes, taking extra amount of proteins in the diet can have potential threat on kidneys and liver. For example, if your body requires 150 grams of protein but you take 350 grams of protein a day, your body has to work beyond the normal routine and put strain on the internal muscles of the internal organs, which can cause potential damage. And, most part of these extra amounts of protein cannot be processed into amino acids and are excreted with body wastes. This extra amount will cause potential damage to the muscles of kidneys and liver. With the passage of time both these organs may stop functioning due to extra load of processing the proteins into amino acids.
Quick Tips:
- Take advice from seniors.
- If a gym is workable for you, then join it.
- Set achievable goals and devise a plan to reach them.
Things to watch out for:
- Don’t strain your muscles by working very hard.
- Never give up or quit, be hopeful.