5 Tips for How to Build and Maintain Muscle by Steven Spilly

Having a healthy and fit life is compulsory nowadays because if you’re not working out properly, you are not living your life in the right manner. Building muscles is one thing and maintaining muscles is another. This blog article aims at solving your doubts about building and maintaining muscles by featuring five very important tips and techniques by Steven Spilly that you should not miss out on. 


Getting stronger and keeping yourself fit is a life goal in today’s fast-paced world. Hitting the gym, lifting, and eating healthy protein-rich meals has become a necessity. However, building muscles isn’t as simple as it seems. There’s no one way of doing it and it’s different for everybody as everyone has a different body structure. But certain common tips would be helpful for all and they have been mentioned below.


The Secret to Building and Maintaining Muscles



  1. Resistance Training 


If you want to build muscle then you need to do strength training or resistance training. You need to stress your muscles and push them beyond their limits by either using machines or weights or your body weight. When you do strength training, the metabolic stress of your body gets triggered and it gives your muscles the energy that they need to adapt to the given strain. 


By pushing past the muscle tiring out threshold you cause damage to the muscle fibers which in turn triggers the healing process that causes muscles to grow. For this, you need to find out your one-repetition maximum or RM, the heaviest amount of weight that you can lift without losing your proper form.


2. Adding Calories to Your Diet


If you wish to build and maintain muscles, you need to understand that it requires taking in a good amount of nutrition. You need to have high-quality calories in your diet mixed with proteins, carbs, and fat. To keep your body fit and healthy you need to have a lot of well-balanced calories in your diet. 


You need to have rich amounts of carbohydrates and fat in your diet. This can be made possible by eating energy-rich fruits, vegetables, and whole grains which will enrich your body with fiber, vitamins, and minerals. Fat is necessary because it helps your body generate the hormones that are required for building muscles.


3. Eating Protein-rich Meals


To grow your muscles, you need to have a well-balanced positive protein-rich diet plan. According to the International Society of Sports Nutrition, at least 0.6 to 0.9 grams of protein per pound of body weight is necessary to build and maintain muscles correctly. Have a well-balanced diet with protein-rich foods. 


4. Giving Yourself Time to Recover


Giving your body the time that it requires to recover in the best possible manner is also a necessary aspect when it comes to muscle building. It is highly recommended that you should give rest your muscles for 48 hours before continuing to work out again. 


5. Sleeping for Adequate Hours


Another important aspect of muscle building is having an adequate amount of sleep. When we sleep, our body is at work, which means that the repairing and building of muscles happen when we are sleeping. If you don’t get an adequate amount of sleep, catabolic hormones such as cortisol would be released by your body which would consequently slow down muscle growth. 


As an adult, you require a minimum of 7 to 9 hours of sleep. When you’re working out to gain muscles, you need to have at least 8 hours of sleep. If you sleep for adequate hours, the anabolic hormone levels of your body get elevated which in turn, improves muscle recovery and growth. 


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