A modern-age man can be described using a number of epithets - but patience is not one of them.
With great advancements being made in science and technology, we got just a little bit spoiled knowing we can get almost anything in a heartbeat. But the truth is - certain things still take time, that is, if you want to do them the right way.
But let’s refocus from these generalisations to what is really important here - you’ve decided to bulk up a bit, and you’ve decided to start on Monday. We regret to inform you, the result will not be visible on a Tuesday morning.
If you opt for a natural approach to building muscles, you have to realise that in order to reach your final goal, it is going to take you a lot more accelerated heartbeats and a lot of sweat. Are you up for a challenge?
Take it easy
Every transformation requires time and effort and the same goes for building muscles.
The internet is overwhelmed with stories and tips on how to build muscle fast or “have a perfect beach body in 10 days” scams. The reality is, if it sounds too good to be true, it probably is.
Going for a quick fix usually requires taking some sort of drugs or steroids, which is something you definitely don’t want to do.
This type of artificial solution for building muscle fast revolves around a hormone level manipulation. It increases muscle protein synthesis which results in enhanced muscle growth. And while you may look like you feel good, the negative effects of taking steroids are countless and simply not worth it.
It will take time for the natural muscle to pop out, but it’s the only way to ensure you’ll stay healthy during the process.
So, if you’re looking to build muscle and do it naturally, here are some tips on where to start and what to focus on.
Get rid of the fat first
Before you start carving your body with muscle, it’s important to lose that extra fat tissue, as throwing mass on top of a few extra pounds will only make you look chubby.
Actually, it won’t matter how hard you work on building muscle if they stay covered in the layer of fat. Not only will you not be able to expose your lean definition, it will take much longer to get to that perfect body figure.
While you may have heard that artificial enhancement drugs allow you to gain mass and melt fat despite your body fat percentage, know that's not the case with the natural approach.
A research study shows that a high percentage of body fat affects testosterone level and decreases insulin sensitivity. The reason we are highlighting this fact is that these two things lead to a higher rate of muscle protein synthesis. In other words, you’ll be able to develop more muscles. Ultimately, your body will build muscle fast, and while gaining body mass, it will turn into a muscle, rather than fat.
A while back we talked about superfoods that will help you accelerate the process - be sure to consider including some of these nutrients into your diet.
The perfect body mass index
Cutting down your body fat percentage to somewhere between 12-15% is a good way to go. Getting down to this number will allow you to look good and optimize your hormone levels without having to swear off food for a while.
For additional help, use quality weight loss supplements which will speed up the process in a natural and healthy way.
One piece of advice though: try not to overdo it with getting lean. If you do, you’ll have to restrict your calorie intake in order to keep losing weight. Aiming for 10% body fat can be a painful process. There’s no reason to put your body through something that unpleasant unless you’re planning to become a professional fitness model or a weightlifter.
Extremely low body fat percentages have multiple negative side effects, such as compromised hormone levels and a hindered immune system. Despite the need to look good, our body has to have a certain level of body fat percentage which will allow it to function properly.
It’s time to put on some weight
Once you achieve an optimal body fat percentage, it’s high time you put on some weight and started building muscle.
Newbie lifters (who focus on a proper form while exercising and stick to a healthy nutritional plan) can even gain about 1 pound of muscle a week without accumulating any fat. In time, you will notice that the more you train and the more muscle you build, the harder it will be to gain extra mass. Which is not the case with steroid abuse. You can gain as much weight as you wish and all will become muscle.
If the 1-pound rule is not the case with you, don’t worry - for natural muscle gain, focus on gaining around half a pound per week. This is the perfect amount for optimal muscle growth and it also ensures that your body gets enough energy to synthesize new muscle tissue.
Optimise your workouts for muscle gain
If you don’t adjust your workout routine to your weight gain program - you may end up getting fat.
There are exercising regimes specially created for bulking up. Most of these techniques are based on three main rules:
• Include compound movements (squats, deadlifts, presses, rows, pull-ups, etc.) - these types of movements will enable you to use more weight, which leads to increased muscle growth.
• Increase the weights with regular progression. It will challenge your body, which will in return gain greater mass. Make sure to incorporate the principle of overload into your workout routine and gradually and constantly raise the weight size.
• Frequent workouts combined with enough rest - for a beginner like yourself, 3 days a week full body workout is more than enough. Once you get the hang of it, add an additional day to your routine. Giving your body enough time to rest and recuperate is as important as having a healthy diet plan or a good night sleep.
In the end, everything comes down to this:
• Lower your body fat to 12-15% - that way you’ll start with lean muscle tone.
• Less body fat increases the testosterone level which leads to higher rates of muscle protein synthesis, aka more muscle gain.
• After that, start by slowly gaining weight. Don’t overdo it unless you want to get fat (but we somehow doubt that).
• By gaining 2 pounds per month, you’ll be able to maximize the natural muscle growth and minimise the chances of creating fat deposits.
• Stick to compound movement, the principle of overload and regular but moderate workout routine.
The best way to build muscle is by doing it naturally. For those who claim the opposite… well, don’t believe in everything you hear. People tend to look for quick and easy solutions, which often leads to regrettable decisions.
Good things take time, and that especially applies to working out. There are no overnight fix-ups. Be patient, stay informed and work hard. It will all be worth it once you see the end result.