Beginners Guide to Building Muscle

Here’s our beginners guide to building muscle.  It’s important to think about the best diet and nutrition that will allow you to gain more muscle mass and how you plan to get fit to maximise your chances of building muscle.  Your body requires nourishment and lots of calories to feed your growing muscles and adjust to various activity levels.  If you need to increase your activity levels or you’re just embarking on a new drive to build muscle, running machine hire is a great way to start or why not  hire a cross trainer from Hire Fitness to kick start your new fitness regime.

In terms of the best diet to help build muscle, it’s important to understand what is protein and its role in building muscle mass. Most people aren’t aware that there is a difference between a complete and an incomplete protein. If you would like to build muscle, you need to eat complete proteins. You can find these proteins in meat, fish, eggs, milk, cheese and the majority of animal products. Plant proteins are mostly incomplete, with the exception of soybeans and quinoa.

Now that you know the foods that you need to help build muscle, you have to eat sufficient amounts of proteins in order to gain muscles. You need to consume around one and a half times your own body weight in protein to maintain muscle mass. However, if you’re overweight, substitute your actual body weight with your ideal body weight.

Proteins that are exceptional for building muscles include red meat, which can come from beef or lamb per instance.  Pork and venison are also great sources of protein. Fish is also great and you can get tons of lean protein from tuna, salmon, bass, trout, swordfish and mackerel. Poultry, especially the breast part are also good and chicken, turkey or duck breast are prime sources of protein.  Even though the yolk of an egg contains lots of cholesterol, eating one a day is healthy. Dairy products such as milk, cheese and yoghurt can also provide you with enough proteins to build muscle. Whey protein is excellent and there are delicious protein shakes that you can try.

Since you are going to be combining diet and exercise, you could build up your strength by jogging or running on a treadmill (see treadmill hire) or working out on a cross trainer (see cross trainer hire) which gives you a fantastic all over body workout.  Hire Fitness has an extensive range of exercise equipment for hire to help you achieve the results you desire. You should also include carbohydrates into your diet after working out and in the mornings. This allows your body to tap into the glycogen stores in your muscles during your workouts. If you don’t consume enough carbohydrates, your body is not going to have enough energy reserves, forcing it to break down muscle. You should choose carbohydrates that have a low glycemic index because they are much healthier and they release energy much more slowly. Good examples of such carbohydrates includes brown basmati rice, rolled oats, quinoa, sweet potato, whole meal spaghetti and whole meal rye bread.

Apart from your post-workout meals, don’t forget to eat your breakfast. To get your body metabolism going, include plenty of proteins, fiber and complex carbohydrates in your breakfast. You also need to eat less food but more often. By eating at routine intervals, it ensures that you don’t splurge when you get to eat because you are too hungry. This will also train your body to feel hungry when it’s time to eat. Avoid eating just before you sleep because any food that has not been metabolized by your body will be turned into fat.

Nicky Terrett

Hire Fitness, West London