These 5 golden rules of gaining muscle mass will help you sculpt your body
By NCVC Staff | Published on Sep 22, 2023
Are you tired of hitting the treadmill or believing that lifting heavier weights automatically leads to more muscle mass? Well, it’s time to set the record straight. Gaining muscle mass and sculpting your body is not a quick fix; it requires time, effort, and a proper strategy. In this step-by-step guide, we will share five golden rules that will help you muscle up the right way. So, get ready to transform your body and achieve your goals like never before.
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Know Your Body
Before diving into any training regimen, it is crucial to understand your body type. There are three main types:
- Ectomorphs: These individuals are naturally skinny and struggle to gain muscle mass.
- Mesomorphs: People with this body type have an athletic build. They are fortunate as they can easily gain or lose both muscle and fat.
- Endomorphs: Individuals falling under this category find it easy to gain both muscle and weight. However, they face challenges when it comes to shedding excess pounds.
Knowing your body type is essential as it helps you and your trainer design a workout plan that suits your unique needs and goals. According to Ruchika Rai, a Mumbai-based women’s fitness and health coach, your metabolism can be a good indicator of your body type. So, consult with your trainer and gain insight into your body before beginning your fitness journey.
Lift the Right Weights
When starting your fitness journey, don’t rush to the machines. Begin with bodyweight exercises to prepare your body for more intense workouts. Think of it as oiling your muscles to minimize wear and tear.
“Always start with bodyweight exercises because that’s the right way to do it,” advises Rai. Incorporate exercises like squats, planks, kickboxing, and functional training like burpees and crossfit. These activities activate your muscles, help you build strength, and reduce the risk of injuries.
Don’t Overdo Cardio
If you fall under the ectomorph category, be cautious not to overdo cardio exercises. Excessive cardio can hinder your muscle gain efforts by burning calories and shedding weight. If you want to incorporate cardio into your routine, consult your trainer to recommend exercises that won’t interfere with your muscle-building goals.
“Choosing the right type of cardio is crucial. High-intensity interval training (HIIT) and sprints are ideal for weight loss, while sprints are more beneficial for gaining muscle,” explains Rai.
Your posture and movement play a significant role in gaining muscle. Pay attention to your form during each exercise session. Ensure your muscles are contracting correctly, perform wrist movements correctly, maintain proper poses, and avoid leaning excessively.
“Form is fundamental. Without a correct posture, you cannot build muscle effectively. Treat exercise like meditation, feel every inch of your muscle, and focus on every contraction and relaxation for maximum impact,” says Rai.
Rest and Recover
After completing an intense workout, your body needs sufficient time to rest and recover. Building muscle is not just about stimulating your muscles during exercise; the real growth happens during rest periods. Additionally, after a vigorous weight training session, your muscles may feel sore. Taking proper rest allows your body to repair and prepare for the next training session.
“Rest is crucial. Ensure you stretch properly, especially after a workout, to relax your muscles. Yog nidra and body massages are also effective techniques for muscle relaxation,” concludes Rai.
The Right Lifestyle for Better Results
In addition to following these golden rules, adopting a healthy lifestyle is essential to maximize your muscle-building efforts. Ensure you eat a balanced diet, avoid smoking and excessive alcohol consumption, and focus on each muscle group at least once a week to maintain muscle mass.
By following these guidelines, you’ll be well on your way to sculpting your dream body! So put on your gloves, get ready to lift, and watch your muscles grow. It’s time to unleash your true potential and achieve the body you’ve always desired.