How to Build Muscle Being fit isn't just about being thin. It's much more than that. Having a fit, healthy body is about eating the right foods, keeping well hydrated, and of course, building muscle. That doesn't necessarily mean having bulging muscles and veins that you see in body building shows. In fact, the body builders who have those bulging muscles and veins really only look like that for a show. Their bodies, of course, are toned and fit all the time, but the really bulging veins and biceps you see come from the necessary preparation they do in the days leading up to a show in order to display muscle definition. But if you're looking to follow one of today's healthiest health trends, building muscle is a given for a toned body that's fit and a lifestyle that's active and enduring. Here are some tips from experts on how to build muscle and get that beautiful body you've always wanted. Eat to build muscle Start with the basics. If you're looking to build muscle, you need to know the right types of foods to eat to make that happen. Your body needs certain nutrients to thrive, and that means your muscles need certain nutrients to grow. It's important when trying to build muscle that you get the right amount of good carbs in order to provide your muscles they need to grow. Healthy fats, too, are necessary to create anabolic hormones such as testosterone, which is a requirement for building muscle. Include lean proteins, raw fruits, raw vegetables, healthy fats in such foods as almonds and olive oil in your everyday diet. Reps It's also important when building muscle to make sure you're doing the right number of reps. When it comes to muscle building and toning, it's best to work out with weights that are between 80 and 85 percent your one-rep max in order to keep from developing muscle fatigue. Many beginners think they need to do 20 or more reps with light weights to build muscle, but the fact is that this kind of a workout will only be temporary because muscles have become blood-engorged, also known as 'pumping up.' For muscle growth that's real and can be maintained, try multiple sets of around 6 to 12 reps. Overload
Perhaps most important of all is to make sure you're not putting too much stress on your muscles. In the world of weight training this is known as overload. Because muscles can adapt pretty rapidly to the next level of weights, it's easy to overstress those muscles by doing too much too soon. Try instead to increase reps, reduce rest periods slightly, and incrementally increase workout complexity. But never do more than you can handle with just a little more effort. You know there's a beautiful body inside you, waiting to get out. You know you want it, but you're not quite sure how to go about getting it. You know you have to work at it, but how hard? How much exercise and weight training is the right amount to lose all the fat you want and to get your body toned and defined? And how much will be too much? If you start a workout program that includes building muscle, how do you know what you're doing won't build muscles in the wrong places, or perhaps worse, build too much muscle? It's really not that hard to find the answers to these questions. First, never do more than you know you can handle. If you're just starting out, head to a store that specializes in workout equipment and weights, and talk to a knowledgeable sales associate about which weights or set of weights will be right for a beginner. It's also a good idea to seek assistance from a credentialed, reputable trainer who can explain different types of weights and programs, and can also help you to find the right equipment for you. It's not going to be easy, but it will be worth it. And the best part of the whole process is that you'll see and feel results as you go. It doesn't take months to feel the effects of a good muscle building workout. You'll begin to feel better almost immediately.