The views of this article are the perspective of the author and may not be reflective of Confessions of the Professions.
For anyone looking to build muscle and get fit, it is important to the best ways to quickly and safely get stronger. Building muscle and getting fit is important for every fitness level. From certified personal trainer to the beginner at the gym, fitness is always important. Fitness journeys never stop, no matter where you may be on yours. Here are some of the best tips and tricks to quickly and safely build muscle and become more fit.
Eat Healthy Meals (and All of Them!)
Ever heard of the saying that breakfast is the most important meal of the day? Well, it’s true. Breakfast sets up the body for success. Eating a good and healthy breakfast kicks starts your metabolism for the day to start burning calories. Additionally, it gives you the energy you need throughout the day. Be sure to eat a well-balanced breakfast every morning. It is important to refuel during the day and evening as well. Do not skip meals. Skipping meals hurts you in the long run as your body begins to go into survival mode and retain calories to turn into fat. When choosing your meals, be sure to have a colorful plate with the daily servings of fruit and vegetables.
Protein is critical for building muscle and becoming more fit. Protein is what your muscles need to grow and rebuild. Additionally, eating your daily required amount of protein will keep you full longer. This cuts out the temptation for extra snacking throughout the day which could deter your progress. If you do not eat meat, look for other sources of protein, such as nuts, beans, eggs, and dairy. Be sure that each source of protein is balanced. Some protein, such as dairy, has a lot of fat in it. Be sure to read the labels of the food you are eating. If you still struggle to get in your necessary levels of protein, try adding in supplements like protein powder or protein bars. Protein powder and bars are great ways to up your protein in a healthy way.
Track Your Food
For some people, tracking their macros can be a helpful tool to build muscle and lose weight. However, counting calories and tracking food can be a slippery slope. Be sure to consult with a doctor before you begin doing so. Tracking macros allow one to where the calories come from and how those specific calories affect the body. Counting macros is better than counting calories as macros take into account the varying nutritional aspects of food, whereas counting calories does not. For someone looking to build muscle, keep track of macros can be a great tool. Tracking macros can be difficult at first. Try using a free macro calculator, such as AstroFlav. This tool allows users to input their gender, weight, height, activity levels, and goals to create individualized results.
Going to the gym is a big part of building muscle and losing weight. It is important to have a routine at the gym and train each part of your body at one time. Rest days are just as important as training days. Overtraining can cause serious injury that will hurt you in the long run. When starting to exercise, whether cardio or weight lifting, start slow. Build up reps, weight, and training periods over time. A schedule that alternates between cardio and weights is a great way to train all of your body. Alternate between upper body and lower body days with cardio. Additionally, adding in bodyweight exercises along with free weights is a great way to build muscle. Changing your workout routine allows your body to work more efficiently without creating a plateau. Be sure to visit the gym frequently while allowing for rest days as well.
Take Care of Yourself
Many people do not realize that it is necessary to rest your body if you want to become stronger. Be sure to get at least eight hours of sleep a night. Sleep is very important for building muscle. While asleep, your body repairs and rebuilds muscle so that you can be stronger the next day. Additionally, if you are sore, allow your body to recover. Ease off on the exercises to help prevent injury.
Try using these five tips to build muscle and get more fit! No matter where you are on your fitness journey, there are always opportunities to improve.
