Functional training is not just a culture, it is actually a lifestyle. If you are wondering how to Build The Muscle, the answer is simple enough. You could build muscles by eating quality food, increasing your protein intake and training hard and with complete dedication.
Often people with aspirations for high-level kettlebell competitions wonder how they could be gaining muscle mass fast. The key to building muscles is supplying high quality fuel to the muscles consistently. Surely hard work really pays. Right amount of workouts and the right food would help you build muscles.
Boost Daily Caloric Intake
You should try to increase caloric intake. Suppose you are presently having about 2,000 calories per day, you could increase the intake to around 2,500 calories. You must consume enough protein for supporting muscle growth. It is best to have a minimum of 1-2g of proteins per pound of your body weight. You must drink plenty of water for building muscle optimally.
It is better to eat regularly at short intervals than sticking to usual two or may be three main meals each day. Adopt a better eating habit and have five or may be six small meals every day. Substitute one or two small meals with just protein shake for maintaining a high level of protein intake.
Eat the Right Fats
You should limit the intake of saturated fats to about 20g or even less. However, unsaturated fats are quite beneficial and essential for distributing Vitamins K, E, D, and A properly, promoting better eyesight and for a healthy and radiant skin. 50 to 70g of polyunsaturated or monounsaturated is supposed to be useful for training and overall good health.
Exercise to Help Build Muscle
You must do adequate warming up before beginning any exercise routine. It is better to start with simple jogging or any other low intensity routine for warming up all your muscles. You are not supposed to stretch any cold muscle at all. Work for shorter duration, but work harder. You could train with high reps as that is helpful in building endurance, but it is not useful in building up muscle mass.
Involve Every Part of Your body
Involve about 3 to 8 per muscle groups, and do 6 to 12 reps each set as a normal routine. Ensure that your final rep is very difficult to complete. You could consider increasing the weight you would be lifting. Your training should be restricted to around 45 minutes per day including your six pack workout.
Ensure that each and every part of your body is actively involved in the fitness routine. All muscle groups should be given equal importance and attention. 5 sets of Bench Presses followed by 5 sets of Rows. Try incorporating deadlifts, squats, rows, presses and pull-ups.
Final Tips on How to Build Muscle
Restrict your cardio training as it may end up limiting muscle growth by burning or using up amino acids and glycogen. You should take ample rest for boosting muscle recovery, repair and development. Reducing or eliminating stress levels helps as stress triggers and speeds up the production of cortisol that results in burning up muscle tissue.