Simple Ways to Build Muscles

Diet seems like a good place to start. It’s often said that most people go through the day dehydrated. Not you though. The problem is that it’s very difficult to say exactly how much water you need. There have been scientific trials which concluded that we all need two litres of water a day. They forgot to take into account the water that is yielded by digesting food (the water absorbed in it and from glucose metabolism). The best policy is to drink small amounts regularly through the day. Urine colour is an unreliable measure of hydration – you can drink coffee or beer and have clear urine but be dehydrated, and you can eat loads of snacks and be perfectly hydrated but have yellow urine. If you’re serious about a muscular body, forget alcohol, tobacco and caffeine.

I know it’s easy for me to say this but eat well. You need to eat copious amounts of protein-rich food. Hope you like chicken or turkey. Muesli, eggs, fruit and vegetables are beneficial in that they balance your diet. Pasta and rice (as complex carbohydrates) are also good for providing energy and build fat if unused. It’s important to increase your body fat levels if you intend to increase your body muscle substantially. Too low a fat:muscle ratio is unhealthy and has been linked to infertility.

Using supplements is a common method used not just by body-builders but sportsmen and health enthusiasts alike. The common ones are creatine monohydrate and glutamine – these should be available in your local health food shop or supermarket. (The ‘monohydrate’ after creatine just means that every molecule of creatine is accompanied with one molecule of water and can be ignored.) Creatine increases recovery from exercise and reduces the effort needed for high impact activities. Glutamine is a naturally occurring amino acid that should be taken immediately after a workout. Glutamine makes muscle cells larger than they would be otherwise.

If you want to build muscles but not have unsightly body fat, you should consider taking CLA supplements. CLA (conjugated linoleic acid) helps break down excess body fat and it has been associated with reducing the chances of getting cancer.

Lifting weights is the most obvious way to beef up. I know it’s tempting to put all the weights on the bar at first but that’ll get you nowhere. You’ll struggle to keep up with a regime and get bored quickly. Be honest to yourself about how much you can lift easily. Do between ten and twenty (the same each time) repetitions, four times a day. Boxing, swimming and rugby are also good if you find weightlifting boring. Look for somewhere near you. Push-ups are free if you do them at home. Pick a number and do that many reps four times a day. Once you get comfortable, increase the number.

Rest, although often overlooked, is among the most important factors to consider. Sleep especially is the time when the mind and body repairs itself. The muscles get bigger when they tear during exercise and rebuild during sleep. Wakeful rest should be taken immediately after any extended exercise bout. Use this time to watch endless episodes of Top Gear or Dragons’ Den, for example.