If you want to build muscles there are some things you should be aware of before you start. Vigorous activities use up more calories per hour so you need to balance your diet and exercise, according to the food pyramid guidelines. Here are a few pointers that can help you reaching your goals.
To build muscles the body needs a regular intake of energy. If you want your muscles to grow, you will have to eat more than 3-4 meals per day and increase to 5-6 meals per day. Remember that the meals should not be big and unhealthy; instead they should be divided into breakfast, lunch, dinner and 2-3 healthy snacks.
Protein is the most important thing when you want to build muscles. The best way to keep you protein intake at a proper level is through protein-shakes. A protein-shake is very good alternative as a snack.
Try to get carbohydrates directly after practice because your body is working at a higher speed and needs its recovery. Your muscles need the energy after practice. Check the food pyramid for foods rich in carbohydrates.
By taking longer breaks between every training-set your muscles will have time to rest and recover. The rest will make it possible for you to work on heavier weights, which is important if you want to build muscles. Rest about to 2 minutes after each set. (Remember that this applies to muscle building and not fitness training).
A “Split Routine” is recommended if you want to build muscles. A Split Routine means that you work more intensively on a specific muscle group within a workout. During the “Split Routine” workout you will not be training your whole body, only a few specific muscle groups. During the following workout, you will be concentrating on new muscle groups. With this routine you will give your muscles time to recover.
The diet is also very important if you want your muscles to show. 60-70% of the success will depend on your diet. You will need protein, carbohydrates and fats as fuel to feed your muscles to grow, and at the same time make sure to eat foods that are low in fat, without trans fats and saturated fats.
For example many body builders eat egg whites due to its pure form of protein, with a protein to fat ratio of 60:1. Beans, legumes, lean meat, like chicken and turkey, are also favorites amongst body builders. Fish is also very important to support your muscle building process. Fish may not be low in fat, but will give you the important essential fatty acids, omega-3.
It takes time to build muscles. You need to be patient as well as dedicated. Go slow the first two months of your training so your body can adapt to the new routines and avoid injuries.