You’ll actually build less muscle if you lift every single day. Running daily is fine if you’re looking to trim down your waistline while building muscle, but lifting every day will simply be less effective.
You can also ask a friend that lifts regularly to help you out and be your lifting partner if you prefer.
When stretching, it doesn’t necessarily matter if you do any specific stretches so long as you loosen up your legs, arms, chest, and back.
Bicep curls can be done with a barbell or dumbbells depending on your preference. Hold the weight with your palm facing up and slowly lift the weight towards your shoulders by curling your biceps up before lowering it slowly back to the original position. Hold it for 1 second to complete 1 rep before repeating the process again. To do a bent row, put one knee down on a bench and hinge from the waist so your back is flat. Hold a dumbbell in one hand and let it hang down toward the ground. Tense your shoulder, bicep, and forearm. Pull the weight directly up to your chest and lower it back down toward the floor to complete 1 rep. After completing 1 set, swap hands.
Leg raises are fairly simple and straightforward. Lie on your back with your feet together and keep your legs straight. Raise your legs as high as you can without bending your knees or lifting your butt off of the floor. Once you reach the highest you can go, hold it for 1 second. Then, slowly lower your legs back to 1–2 inches (2. 5–5. 1 cm) above the ground. Do not let your feet touch the ground and count 1 rep. Repeat this process to complete a set. Crunches are also pretty easy in terms of form. To do a crunch, lie down on your back with your knees bent. Put your arms across your chest and raise your upper body up without lifting your lower back. Once you get as high as you can, count 1 rep. Slowly lower yourself back to the ground and stop when you’re 1–2 inches (2. 5–5. 1 cm) above the ground before completing the rest of the set.
You can do a bench press with a barbell or dumbbells. Lay flat on your back on a lifting bench and hoist the dumbbells or barbell directly above your chest. Once your arms are fully extended, hold it for 1 second before lowering your arms down. Stop when the dumbbells or barbells are 3–4 inches (7. 6–10. 2 cm) from your chest to count 1 rep. Do not hesitate to call a spotter if you need help. Do 5-10 reps based on how much weight you’re using. Push-ups are a classic choice. Either do standard push-ups or slide a small platform or ottoman under your feet to increase the resistance on your chest and alleviate pressure on your back. Keep your hands below your shoulder and lower yourself till your chin is 1–2 inches (2. 5–5. 1 cm) above the ground before pushing yourself back up to do 1 rep. Do 10-20 per set and do 2 sets if possible.
To do a squat, take a heavy dumbbell or barbell and hold it in in your hands, stand up straight placing your feet shoulder width apart. Bend your knees so your thighs are parallel to the floor while keeping your back straight. Hold your position for 1-2 seconds before raising yourself up to count 1 rep. You have to do leg curls at the gym on a leg bench machine. Lie down on your stomach and slide your feet under the footpads. Use your knees to curl your calves up and pull the weights up towards your butt. Once you raise the footpads up as high as you can, lower the weights slowly to count 1 rep.
Set a date where you’re going to start, but don’t focus too much on an end date. Everyone’s process is different and it can take anywhere from 1 month to a year to bulk up depending on your age, diet, and metabolism.
Make sure you are eating the right kinds of foods during the day. You don’t want to increase your daily caloric consumption by eating lots of junk food. Adult men normally need around 2,400 calories a day while women need around 2,000. These caloric requirements differ a little based on age, weight, and height. Talk to a nutritionist or doctor to determine how many calories you need.
A good sample breakfast might be a small cup of yogurt, an egg, and a few low-fat sausage links. Don’t eat so much in the morning that you feel tired and sluggish during the day.
Make your last daily meal a little smaller than your breakfast or lunch. Since your metabolism is lower late at night, eating a lot after 5 pm may help you put on weight, but it won’t build muscle.
Fresh salmon with a side of broccoli or potatoes is a great way to get some protein. You could also make something using grilled chicken, a beef stew, or a tofu dish. Good options when it comes to protein include lean beef, chicken, eggs, almonds, broccoli, and Greek yogurt. Stay away from junk food and soda if you’re trying to build muscle!
Solid carbohydrates include any vegetable, salmon, nuts, chickpeas, lentils, and potatoes. For meals, you could make some sweet potatoes, mixed greens, with a protein. You can also get a ton of carbs from pasta, which can be prepared a variety of different ways.
Foods that are rich in fiber include basically any fruit and vegetable. Throw in some veggies with at least one of your meals to make sure that you get enough fiber. Popcorn with a little oil and no butter or salt is a healthy nutritious snack that’s rich in fiber and oil.
For example, if you struggle with arthritis or another musculoskeletal condition, your doctor or physical therapist can help you choose exercises that will help you build muscle mass without putting strain on your joints. Ask your doctor to recommend a physical therapist or certified personal trainer who can help you develop a healthy exercise plan.
They can also advise you about which foods are healthiest for you. Let your doctor know if you have any health conditions that might affect what you can safely eat, such as diabetes, high blood pressure, or kidney disease.
Give your doctor detailed information about your current diet and exercise habits, your health history, and any medications or supplements you’re currently taking.
Give your doctor a full list of any prescription or over-the-counter medications you are currently taking, as well as any other vitamins or dietary supplements. Let your doctor know if you have any medical conditions or health concerns that might affect which supplements you can safely take, such as pregnancy, kidney or liver disease, or a blood clotting disorder.
