Building muscles is important for everyone and is not is not something that should be associated with bodybuilders alone. It does not always have to mean you have to look bulky; you can also tone your body when you plan to build muscles.
Building muscles can benefit your body in a number of ways. It’s not only about your physical appearance but also how it helps with the other functions in the body.
Increasing your muscle mass improves your metabolism.1 It may also reduce the risk of developing type 2 diabetes. With the help of insulin, the muscles can draw in glucose from the blood, lowering the blood sugar levels.2 Building muscles may also ease the pain of chronic illnesses like arthritis.
Now, that you know muscle mass is essential for your body, let’s examine three quick but healthy ways you can build your muscles.
1. Get Started With Weight Training
There is no doubt that cardiovascular exercises can benefit your body. It can help you lose weight, improve your heart health and lung capacity, reduce stress, and, in short, look good and feel good. However, most people overlook the importance of weight training.
Women, in particular, don’t want to involve themselves in weight training for fear of looking bulky. However, this is not true. Weight training does not make you look bigger unless you perform exercises that require you to lift really heavy weights and follow a strict diet. In addition, lifting weights can improve your muscle endurance.
2. Make The Best Use Of Proteins
Proteins are considered the building blocks of the body. Every cell in the body contains proteins. Proteins provide structure and support to the cells and they allow the movement of the body. So, proteins are vital for the structure, function, and regulation of the body’s tissues and organs.
As most of us are aware, proteins are the main contributors of building muscles. Therefore, it is important to include proteins in your daily diet. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight.3
As much as proteins are important in your diet, it is equally important to even out your protein intake during meals. Studies report that an even distribution of protein during your meals can improve the protein synthesis in the muscles.4 This healthy technique of eating the right amount of proteins at the right time is called protein-pacing. Studies also report that those who practice protein-pacing along with regular exercises experience better muscular power, strength, aerobic performance, and flexibility.5
3. Try The Right Supplements
Sometimes, your body may not be able to receive enough proteins from food. Also, if you are recovering from an injury, starting a new fitness routine, or following a vegetarian diet, you may want to increase your protein intake. That’s where protein supplements come in handy. Protein supplements may not be necessary; however, if you are looking for a quick increase in your protein intake, they may be a good choice.
Most protein supplements are in the form of a powder and are generally used in the form of a drink like a smoothie. The most important thing to do when you purchase your protein supplements is to read the labels and know what your supplement consists of. It is essential to know what is going into your body, especially when they are processed.
You must know that natural sources of protein like nuts, eggs, chicken, beef, and other meat. If you cannot meet your body’s protein requirements and feel that you require supplements to meet the needs, make sure you speak to a professional trainer before you start anything on your own.
So, if you haven’t paid attention to your muscles, start now by following these healthy ways. With some weight training exercises, a protein-pacing diet, and the right supplements you can provide your muscles some strength and shape.
|↑1||McPherron, Alexandra C., Tingqing Guo, Nichole D. Bond, and Oksana Gavrilova. “Increasing muscle mass to improve metabolism.” Adipocyte 2, no. 2 (2013): 92-98.|
|↑2||Sayer, Avan Aihie, Elaine M. Dennison, Holly E. Syddall, Helen J. Gilbody, David IW Phillips, and Cyrus Cooper. “Type 2 diabetes, muscle strength, and impaired physical function.” Diabetes care 28, no. 10 (2005): 2541-2542.|
|↑3||How much protein do you need every day? Harvard Medical School.|
|↑4||Mamerow, Madonna M., Joni A. Mettler, Kirk L. English, Shanon L. Casperson, Emily Arentson-Lantz, Melinda Sheffield-Moore, Donald K. Layman, and Douglas Paddon-Jones. “Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.” The Journal of nutrition 144, no. 6 (2014): 876-880.|
|↑5||Ives, Stephen J., Chelsea Norton, Vincent Miller, Olivia Minicucci, Jake Robinson, Gabe O’Brien, Daniela Escudero et al. “Multi-modal exercise training and protein-pacing enhances physical performance adaptations independent of growth hormone and BDNF but may be dependent on IGF-1 in exercise-trained men.” Growth Hormone & IGF Research 32 (2017): 60-70.|