Muscle Building For Beginners: Proven Ways
Muscle building for beginners is both exciting and challenging. It requires careful planning and dedication towards a goal of building muscle mass whilst maintaining a healthy weight. A sensible build muscle and lose fat diet plan is essential for those interested in obtaining quick results. The build muscle lose weight process may be difficult, but it should not be achieved at the expense of one’s health.
Beginners will need the correct build muscle nutrition which includes the correct blend of carbs, proteins, and healthy fats. Balancing calorie intake is also important while trying to build muscle for beginners. A calculated build muscle diet plan can provide the body with the necessary nutrients to help build muscle while losing fat at the same time.
It is recommended that beginners incorporate a mix of resistance training and cardio into their workouts, as it can help achieve muscle building while losing fat. A steady approach to building muscle for beginners will prevent injury and create a sustainable routine for continued success.
Having a fit body is everyone’s goal. Whether you are trying to lose weight or gain weight, it’s all up to you. Let’s be honest, a well-built body makes you look admirable, and healthy and commands respect. This is why you hit the gym, adjust your meal plan, and lift more weight. Building muscle can be tricky and this is why we will discuss why you should build muscle while losing fat, your build muscle diet plan, and generally muscle building for beginners.
How Do Muscles Work?
Muscles are complex structures that allow your body to move and perform a wide range of activities. Muscles work by contracting and relaxing. They are made up of many individual muscle fibers, which are connected to the bones by tendons. When a muscle contracts, the fibers shorten and pull on the tendons, which in turn pull on the bones, causing movement (3).
Muscle contraction is triggered by the interaction of two proteins called actin and myosin. Myosin filaments slide over the actin filaments, causing the muscle fibers to shorten and contract. This process requires energy in the form of ATP (adenosine triphosphate), which is produced by the body’s metabolic processes.
The nervous system plays a key role in muscle function. Nerve impulses travel from the brain and spinal cord to the muscles, telling them when to contract and how much force to exert. The speed and strength of muscle contractions can be controlled by the nervous system (1).
Muscles can also work in concert with one another to produce coordinated movements. For example, when you bend your elbow, your biceps muscle contracts to lift the forearm, while the triceps muscle relaxes. When you straighten your arm, the opposite happens, with the triceps contracting and the biceps.
Muscle Building For Beginners: Three Powerful Methods
To be able to build muscle for beginners, your muscle cells need to grow. This is known as muscle hypertrophy, a process where muscle mass is gained is gained through focused exercise. Here are some of the ways you can build muscle and lose fat as muscle building for beginners:
1. Resistance Training
Resistance training is the primary and effective way to build muscle mass. It involves using your body weight, external weights, resistance bands, or machines to stress your muscles, pushing them beyond their limits by forcing them to work against external resistance. When you perform resistance exercises, your muscle fibers are broken down and then repaired and strengthened during the recovery period. Over time, you will notice results in an increase in muscle mass.
Strength training puts force on your muscles, causing metabolic stress, which gives your muscles the energy they require to acclimate to the stress of the weight so you can keep lifting. Pushing your muscles over their point of fatigue causes damage to your muscle fibers. This damaged muscle is what triggers the healing process that activates your muscle growth.
It is also important to know your one-repetition maximum (RM) if you want to grow your muscles. This is the heaviest weight you can lift without compromising properly. You are not at your RM if you can do three sets of 10 repetitions (reps) with ease. You can determine your one-repetition limit by talking to a personal trainer.
Here are some types of resistance exercises that can help you build muscle mass:
- a) Weightlifting
A weightlifting is a popular form of muscle-building resistance training that involves lifting weights. It is an excellent way to build muscle mass, particularly when using heavy weights that challenge your muscles. A higher stimulation must be applied to the muscle to encourage muscular growth or hypertrophy. You will be able to significantly advance both your strength and muscular increases once you can achieve this mental paradigm shift.
- b) Body-weight Exercises
Bodyweight exercises, such as push-ups and lunges, are excellent ways to build muscle lose weight without needing any equipment. These exercises can be modified to increase resistance and difficulty, such as by adding weight vests or using resistance bands. Adding squat and dumbbell to your gym regimen will only help with muscle gain. A full-body muscle and strength workout program is an excellent start to build muscle and strength while losing fat.
- c) Resistance Band Exercises
Resistance bands are an affordable and portable option for resistance training. They come in a range of strengths and can be used for a variety of exercises to build muscle for beginners.
- d) Calisthenics
Calisthenics is a form of bodyweight exercise that involves using your body weight as resistance. Calisthenics exercises, such as pull-ups, dips, and handstands, can help build muscle mass while also improving your overall strength and mobility.
Note that it is important to include a variety of exercises that target different muscle groups. Aim to incorporate compound exercises, which work for multiple muscle groups at once, as well as isolation exercises, which target specific muscle groups. Additionally, it’s important to progressively overload your muscles by gradually increasing the weight or resistance you use over time. Consistency is also essential for building muscle mass.
Another way to build muscle while losing fat is through yoga. Yoga is an amazing way to exercise as it increases endurance, flexibility, and strength, while on low maintenance. Since one of the ways people build and train muscles is through mechanical damage whilst lifting weights, you can also achieve the same effect with yoga.
According to a study carried out in 2014, it showed that you can use yoga to cause mechanical damage by holding your poses for longer (4). This concept involves lifting heavy weights which causes stress on muscle fibers, causing microscopic tears. When these tears heal, your muscle increases in size. In yoga, pushing your body towards fatigue, causes your muscle fibers to stretch and divide as they heal, causing muscle growth.
To be able to gain muscle mass, your diet must contain the right number of calories and nutrients, especially protein. Doing so will encourage the synthesis of new muscle proteins from the nutritional protein you consume, which is produced by your weight-training efforts.
There’s a phase called bulking and cutting phase. This is the period you consume more food than your body burns to support muscle growth, while on the other hand, cutting is done to reduce body fat by cutting down on calorie intake. All these are done while training and eating to avoid losing muscle. During a bulking phase, the major objective of your diet should be to give your body the nutrition it needs to grow without overfeeding it with calories that cause you to build more fat than muscle.
A sweet spot, when your body creates muscle without storing a lot of fat, usually occurs when you consume 300–500 extra calories. While some minor fat gains do seem to happen during bulking phases. Beyond the rate at which your body can create the most amount of muscle, extra calories will be very beneficial.
Compared to other life goals, building muscle to lose weight is surprisingly easy. This doesn’t mean it will come easily and quickly. It just means you are sure of getting results if you keep at it.
Gaining a lot of muscles takes several months and years of eating the right diet and weight training. The rate at which you build muscle nutrition and gain weight varies by individual even when the same routine is followed.
Generally, with a rich diet and consistent training, research has shown that you can gain about 0.25- 0.9kg weight per month, which is a good overall benchmark for optimum muscle growth (5). To some individuals, this may seem like little progress, but over time, the result could be mind-blowing. After a few years of consistent training, you can gain up to 9-18kg of muscle. This could be a total physique change for anyone starting a resistance training program.
How Much Protein Should You Consume?
Typically, you should consume at least 1g of per pound of your body weight. Proteins are important because amino acids serve as the building blocks of muscle protein, which are provided by the protein you consume.
Although the average person’s recommended daily protein intake is less than half a gram per pound of body weight, research indicates that athletes, particularly those concerned with muscle building and strength, require nearly twice that amount daily.
To get the most results from your workouts, beginners should aim to ingest 1.5 grams of protein per pound of body weight every day for the first six months of exercising.
Another important part of your diet is fat. Your daily caloric intake should contain 20%–30% of fat. Ensure that about 5%–10% of your fat calories is saturated, as opposed to the advice given to the sedentary general population, as higher-fat diets maintains testosterone levels better than when you consume low-fat diets. Don’t forget that maintaining adequate testosterone levels is essential for increasing muscle growth and strength and preventing fat accumulation.
Select lean meats like ground beef and steak for your saturated fats (these also contain high-quality protein); olive oil, olives, avocados, and peanut butter and fatty fish (trout, salmon, catfish), flaxseed oil, and walnuts for your essential, omega-3 polyunsaturated fats.
When gaining muscle, it’s crucial to give your body time to heal. Before exercising your muscles again, you should give them about 48 hours of recovery.
To gain muscle, you also need to get enough sleep. While you sleep, a number of things go into place, including muscle growth and restoration. Lack of sleep causes your body to release catabolic hormones like cortisol, which inhibits the creation of new muscles (6). Normally an average adult sleeps for 7-9 hours per night (7), but when trying to gain muscles, you should aim for at least eight hours of sleep. Getting enough sleep keeps anabolic hormone levels high, which helps with recuperation and muscle growth.
Muscle Building For Beginners: Useful Tips
- 1. Take Pre-workouts; Consuming Pre-workouts helps you optimize your workout routine and helps to prolong your workout duration. They are powdered substances mixed in water and consumed before carrying out an exercise. It is usually taken to boost energy, endurance, and focus during a workout. Pre-workouts are especially needed to increase blood flow, oxygen, and nutrient in the body.
- 2. Warm up for five to ten minutes with aerobic activity, such as brisk walking or stretching. By doing this, you’ll be able to exercise without damaging your muscles.
- 3. Start light with just 1- or 2-pound weights. Do not overwork yourself too early. Since you are still raising the weight of your arms and legs, you might even attempt performing strength training exercises without any weight at first.
- 4. Ease into your exercises. progressively increase your weight and avoid trying to lift too much too soon. It will only lead to injury. Having said that, you won’t see improvements if you don’t challenge your muscles. Lift weights that cause your muscles to weary after 12 to 15 repetitions.
- 5. Lift the weights slowly and deliberately. Avoid swinging too much weight to prevent jerky movements at your joints. This may cause joint dislocation if care is not taken.
- 6. Throughout your workout, keep breathing. As you lift or push a weight, exhale. Relax when you take a breath.
- 7. You will experience some muscle stiffness and exhaustion for a few days. That is normal as your body will eventually adjust. Note that if you’re extremely sore and worn out, it may mean that you’re doing too much.
- 8. Include cardio in your daily exercise regimen. Running and swimming are aerobic workouts that can aid in muscle growth if done at the proper intensity, duration, and regularity.
As earlier stated, Consume a balanced diet that contains enough protein. Through the use of specific amino acids like leucine, these foods will support your exercises and aid in muscle growth. The majority of protein comes from animal sources, but vegetable sources are equally enough.
- 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068252/
- 2. https://www.sciencedirect.com/science/article/abs/pii/S0306987711001800?via%3Dihub
- 3. https://www.health.harvard.edu/staying-healthy/building-better-muscle
- 4. https://pubmed.ncbi.nlm.nih.gov/24519446/
- 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068252/