Four Essential Muscle Building Tips

December 5, 2011

Happy Monday! I hope everyone had a fantastic weekend. I’m rested, recovered, and ready to take on the week.

We got our Christmas tree up which, honestly, in my parents’ house, has been a few years! But it’s beautiful nonetheless and fun having a little Christmas spirit to inspire some delicious meals.

Today’s Monday so that means What Runs U answers on health, nutrition, and exercise. If you have a question you’d like answered, ask away! Today we’re looking at a few essential tips to help reinforce and promote healthy muscle building. And no, these tips aren’t just eat meat, eat meat, eat meat, because is not the answer. And if you do just eat meat all day and think you’re helping your body stay lean and healthy, you’re doing the exact opposite after a certain point.

Anyway, enjoy!

Question: What are your tips on muscle building? What is the most effective way to help put on muscle?

Increasing your muscle mass helps to keep body fat down, increase metabolism, decreases stress and works to improve your overall health. If you have been working out for a while and not seeing the results you want, try these tips to gain muscle (aside from actually exercising).

1. Eat Often and Eat Enough: To build muscle you need to have adequate calories intake. Figuring out your caloric needs is one thing, but making sure you’re consuming those calories is key. Eat to fuel your body and kick up that muscle building! And don’t go longer than 4 hours without eating something. The second your blood sugar drops too low, is the second your cravings for unhealthy foods starts to increase. Keep your metabolism going and your mood and blood sugar at bay- at a meal or snack every 3-4 hours.

2. Eat Healthy Snacks and Meals: Like I mentioned above, you’ve gotta eat to feed muscle and what you eat is just as important as the actually eating. Enjoy healthy foods geared to feed muscles such as high-fiber carbohydrates, vegetables (along with as many leafy greens as you can consume), healthy fats, and lean protein. A great idea of what to take in would be lean animal proteins, beans, nuts, seeds, vegetables, fruits, coconut oil and avocados.

3. Rest: Believe it or not, when you are NOT in the gym is when you’re actually repairing and growing muscle. Lifting weights or doing any kind of resistance training will tear those muscles (what we want!) but those tears needs to repair themselves to create larger, stronger cells (recovery). Do your thing in the gym and then allow for adequate time between workouts or muscles worked to recover and grow.

4. Be Consistent: You know all those beers or glasses of wine you drank or all that somewhat unhealthy foods you noshed on, that may have gotten you into bigger size jeans than you wanted? That didn’t happen overnight. It took consistent eating or drinking. Same thing goes with exercise and eating right, oh and rest! Consistency is the key to everything in life that you’ll ever want or achieve. Starting an exercise program will work if you give it time to work. A nutrition program will work if you give it time to work. Be consistent and see results. And hopefully a smaller pant size.

These tips, along with believing in yourself and having the willpower to succeed, will help improve body composition by building muscle mass and living a long and happy, healthy life. Results can be guaranteed. 🙂

Tomorrow’s post will be feeding off of this one, pun intended. Tomorrow are ideas for a Paleo breakfast!

{ 11 comments… read them below or add one }

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Pure2raw twins December 6, 2011 at 6:09 AM

great tips girl! we got everything down, well almost. there is always room for a little improvement haha
HUGS

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Christin@purplebirdblog December 5, 2011 at 4:30 PM

Okay, that breakfast needs to be in my mouth RIGHT MEOW! And you are so smart and I love reading all your awesome fitness tips, sweet friend! xo

Reply

amy@healthyhungryhappy.com December 5, 2011 at 3:11 PM

great tips!! can’t wait to see the paleo breakfasts 🙂

Reply

Ela December 5, 2011 at 11:51 AM

Good points on the rest and regular, consistent eating. I assume that if you’re trying to lose weight, following these guidelines while restricting calories will help to avoid losing too much muscle mass in the process.

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Lori December 5, 2011 at 4:44 PM

Following these tips while trying to lose weight WILL help with burning fat and not burning muscle. Although, doing resistance training with that helps too- the more muscle you have, the more fat-burning tools you have.

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Laura @ Sprint 2 the Table December 5, 2011 at 10:36 AM

I posted about protein/muscle building today too! I’m a big fan. 🙂

Eating more is so counter-intuitive but totally ncessary for building. I’ve noticed a big difference since focusing on that. Great tip on the greens too – I always add a handful of spinach to my shakes for another serving – you can’t taste it at all!

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Todd December 5, 2011 at 9:30 AM

As I like to say, engage the flux capacitor! Exercise more and eat MORE! I always try to eat within an hour of waking up, don’t go longer than 4 hours without eating anything, and don’t eat anything 1.5 hours before bedtime. Engaging the flux capacitor will help raise your resting metabolism, helping you to manage your weight effectively- ie gain lean tissue (muscle, bone, etc.)

i like the tip on rest, i also gotta work on that 🙂

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christina December 5, 2011 at 8:06 AM

great tips! getting rest is definitely one i need to work on! 🙂

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