Healthy Fitness Is A Great Muscle Builder

Whether you are trying to lose fat, tone up, or build muscle mass it is always important to consult your doctor before beginning any new exercise program.

Beginning Your Program for Muscle Growth

  • The well-rounded fitness program contains a good weight training program, cardiovascular exercise, and a healthy nutrition program.
  • Start out with light weights and low repetitions and focus on good form. Doing any exercise with incorrect form will defeat the purpose of the exercise and can cause injury.
  • Choose cardio activities that you enjoy, try new sports, get outdoors more often. There are many cardio options. Running, walking, hiking, biking, swimming, skiing, etc.
  • The most valuable part of your program will be the foods you choose. Avoid high sugar foods, artificial foods, partially hydrogenated oils, sugary drinks and diet drinks.
  • Journal your progress and take pictures before, during, and when you meet your goals.

Pumping Iron

Weight training will be the core muscle builder in your fitness routine.

  • There are several fitness magazines, websites, books, and programs available. Choose one that fits your schedule, budget, and fitness level.
  • Varying your weight training exercises will help your body to reach new potential and keep you from becoming bored.
  • Weight training should last at least 30 minutes and be performed 3-5 times a week
  • Train different muscle groups each session: upper body, lower body, abs, full body.
  • Change the specific exercises every few weeks to keep muscles guessing. For example if you have been doing bench dips to workout triceps muscles try overhead dumbbell raises.
  • Increase weights and repetitions to challenge muscles.
  • Make new goals as you meet current ones.
  • A good protein supplement can be a great muscle builder.

 

Feed Your Fitness

  • Good nutrition is vital to any fitness program but is also a good way of life. If you haven’t already begin making healthy choices.
  • Choose lean meats and fish. Protein is a key muscle builder.
  • Choose whole grains, brown rice, whole oats, etc.
  • Vegetables and fruits (more vegetables than fruit)
  • Drinking plenty of water
  • Get your fat grams from healthy sources such as extra virgin olive oil.
  • Limit empty calories and most white foods (bread, rice, sugar, etc.)

Make Those Muscles Pop

Weight training and diet are important but in order to really show off your hard work you will need to get your heart pumping.

  • Choose heart pumping exercises that you enjoy and won’t get bored with.
  • Begin slowly and set cardio goals.
  • Cardio exercises such as running on a treadmill, using an elliptical, biking, etc., should be done at least 3 times a week.
  • Increase daily activity. Take the stairs instead of the elevator, park farther away from the entrance of work or shopping. Take the long way to your office or work space. Take a walk on your lunch break.

Using fitness goals to promote muscle growth decrease many health risks, give you more energy and strength for daily tasks, and will help you look and feel your best. Good luck and happy fitness!