Get the Muscles That You Want!

Posted on December 20th, 2012 at 9:38 pm by


Do you want big muscles? Well, getting the muscles you want won’t happen overnight. PhotobucketIt takes dedication, focus and time but if you follow these steps you will be on the road to achieving them.

Get stronger

The stronger you are the more muscle you will build. An excellent way to increase strength is through weight training.  Start light and increase the weights as you progress so that you can continually get stronger.

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Do less cardio

Jogging and running on the treadmill is great for all-round fitness, but if you want to build more muscle then running often is not the best thing to do.

The reason why running too much can prevent muscle building is because it damages your lower body muscles and exercise-induced muscle damage can decrease leg strength – something which is essential to muscle building.

Notwithstanding, some amount of running – between 20 – 30 minutes two or three times a week can help you to recover from your weight training sessions faster.

Eat more often

When building muscle training is very important but so is eating.

You are probably accustomed to eating three meals a day as this is what is recommended for a healthy diet, however, when attempting to build muscle you need to Photobucketforget this and eat much more than the recommended three meals a day.

You need to change your eating habits and try to eat six smaller meals a day.  Eating more meals a day will increase your metabolism giving you a constant flow of energy thereby reducing the likelihood of your body turning food into fat.

Consuming foods high in protein and carbohydrates will speed up muscle repair as well as boost your metabolism.  Good sources of protein are poultry, eggs, fish and meat.  Ideal sources of carbohydrates are bread, rice and potatoes. Avoid sugary carbohydrates found in soft drinks and sweets/chocolate.  They will give you an instant pick-me-up but you will come down within a few minutes. They will also cause fatigue and increase fat storage.

If you want to build up your muscles you need to eat more calories than you burn throughout the day.  Never stay hungry and as soon as you feel hungry eat a meal high in protein.  If your calorie intake isn’t high enough then you won’t grow enough muscle.


Stretching is very important when muscle building as it enables you to move through a full range of movement.  Stretching will keep you flexible, prevent injury and improve recovery in-between workouts.

Take Supplements and Vitamins

Taking supplements and vitamins will help with your muscle building regime.  It will ensure your body is getting the right vitamins and minerals to stay healthy. There are many different supplements and vitamins to take and it is dependent on your age, sex, health and dietary needs. Find supplements and vitamins that are right for you and make taking them part of your daily routine.

Author bio: Dave Jones is an avid-sports enthusiast and amateur bodybuilder. His favourite sport is rugby and he follows many of the dietary and sports nutrition regimes covered by his favourite national team, Wales.


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