Fashion and fitness Health and fitness

How to Build Muscle Naturally

Nisha Joshi
Written by Nisha Joshi
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Vacations are nearly upon us. Everyone is looking for holiday options. But if you find yourself rejecting a few options because you are skinny or flabby, with no toned muscles to show, it is time for you to get in into a little routine to build your muscles.

Muscles can be built quickly using steroids. Indeed, many body builders do so. But it isn’t the healthiest way. So here we will talk about how you can build up muscle naturally without overexerting yourself or resorting to steroids. If you are worried that whatever you do, your muscles won’t show, because there’s no meat, don’t worry. Most of us have been there, and trust us, it works out awesome. Don’t set unrealistic expectations, like wanting to look like Dwayne ‘Rock’ Johnson. But hard work pays off, and you will see the difference in a few months.

Increase your calorie intake

It is simple science. If you are burning all the calories you intake, you are going to grow thinner. If you want to develop muscles, you need to increase your calorie intake per day. The rule of thumb is to multiply your body weight by 10 or 12 (choose 12 if you are fitter) and add 100-1500 calories per day. Adding calories doesn’t mean increasing the intake of junk foods or highly fatty food. Keep a balanced diet. If you feel your weight is growing out of control, you can do some cardio to keep it in check.

Eat small meals throughout the day

Instead of the usual three meals per day, you can increase your meal times to up to six per day. As you will be consuming more calories, you can spread them out throughout the day. Having small power meals also keeps your metabolism healthy and prevents you from just becoming fat.

Drink lots of water

Water is elixir. Whenever you work out, you obviously consume a lot of water, but the key to developing muscle mass is to drink lots of water throughout the day. In general, drink one litre of water for every 1000 calories burned. Water keeps your energy levels high, regulates body temperatures and helps with digestion and absorption of the nutrients you consume. It prevents friction between joints. Being dehydrated is a big no-no for your muscles.

Have proteins after a workout

You should have a snack or a meal that is high on proteins after your workout session. Protein helps muscles recover quickly and keep up your energy. Try having a snack within 30 minutes of your workout. You can eat nuts, eggs, fish or even have a protein shake with added sugar.

Choose foods wisely

Food directly affects your body. So choose what goes into your mouth very wisely. Avoid trans fats and have food rich in Omega 3s, Omega 6s, saturated and monounsaturated fats, proteins, carbohydrates and fibre. Most trainers recommend eggs. You can also have nuts, paneer, lentils, chickpeas, beef, salmon, dairy with probiotics, curds and tuna.

Exercise

A good exercise routine is necessary for building muscle mass. Get a good trainer and they will guide you through the process without you injuring yourself. Work out regularly but remember not to burn yourself out. Target each part of your body in turns and do the exercises needed to tone that part. It takes time, and we don’t promise you six pack abs, but you can surely reduce the unwanted flab (if you are fat) or grow muscly and lean (if you are thin).

Gaining muscle is not a quick process. It is slow, but very rewarding. If you persevere, you will see your body change in ways you couldn’t have believed.

Have you or any of your close ones turned from skinny to sexy? Do you have a pic of your super lean figure? Make us a part of your journey. Tell us how you achieved it. We’d love to hear from you.

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About the author

Nisha Joshi

Nisha Joshi

Homemaker, new mother, true punekar, bookworm, blogger, photographer, budding chef, music enthusiast, likes to keep her fingers in many pies!

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