Whether you are the skinny type or overweight, one thing is for sure. You want
to sculpt that body and gain some muscles. It is not as easy as one, two three
because you do have to lift your fingers, discipline yourself and work out. To
successfully gain muscles, here are some tips on what you can do about it.
1. Don't be afraid to eat fat and calories. You read that right, "fat". Eating
fat doesn't necessarily mean that you have to gorge in too much cholesterol.
Just take in the right amount of dietary fat which you would usually get by
eating butter and bacon, yogurt and cream. Just donít indulge on saturated fat
which could cause heart problems. Also, since you would be working out, make
sure that you eat more calories than what your body burns during work out. If
you eat fewer calories, you would probably loose weight and not gain muscle.
2. Exercise. No matter how hard you pray to gain muscles, it would be of no use
if you donít exercise and lift weights. There are numerous methods you can try
to gain muscle. Pilates, yoga and aerobics can help you form muscles and make
your body leaner and stronger. However, if you really want to gain muscles and
mass, you should try weight training. For first timers it is better to have an
instructor to help you because no matter how heavy you can lift or how many
repetitions you can make, it will all be useless if you donít to it the right
way. The trainer could also help you focus on certain areas that need to be
3. Take vitamins as supplements and donít ever consider them as the major
muscle-builder. Multivitamins will sure help you in your goal of gaining muscles,
but you should know the specific vitamins you should take. As a general rule, if
you are trying to gain muscles, your multivitamin capsule or tablet should
include Vitamin A, B, C, D, E and K although Vitamin C is best if taken
separately and in higher doses. Your multivitamins should also include zinc,
iron, iodine and calcium. Do not forget that multivitamins are just supplements.
Donít ever replace your food with multivitamins alone.
4. Exert extra effort to discipline yourself. If you start exercising or going
to the gym, do this regularly. You can do it several times a week or just during
weekdays. This will make you keep the pace because if you start skipping your
routine you would probably get lazier to practice them. It would also be good if
you keep a record of your daily food intake. You can have it in a form of a
journal or a chart which you can stick on the refrigerator. No matter how hard
you work out, how much vitamins you take or how much healthy foods you eat,
everything would be of no use if you do not have the discipline to continue what
you have started until you reach your goal of gaining muscles.
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