Some people, especially guys, not only want to lose weight due to their excess body fat, they also want to build some muscle. There are certain advantages to bulking up with muscles. It helps increase metabolism and the body’s fat-burning ability. If you wish to build up some muscle without really sweating it out, here are some tips that you may consider.
Eat more protein.
Diet plays a large role in building up muscle. For this you need to consume more protein. It plays a role in building muscle tissue. You need at least one gram of protein for each pound of your target body weight. You can go for eating chicken breasts and lean meats which are good sources of protein for muscle building.
Do not skip meals.
Your body needs energy on a regular basis in order to keep it running on optimum level. It also needs fuel in order to build muscle. Skipping on meals may disrupt the body’s ability to function and may need to adapt when it senses a dip in fuel levels. It may affect the way your body builds muscle. To ensure that you maintain energy levels throughout the day, you can go for eating six small meals schedules at different types of the day cycle. This will ensure that your body gets the energy it needs through the day to build those muscles.
Exercise those muscles regularly.
Regular exercise is also important to build up muscle. You need to institute the right exercise routine designed for muscle building. Lifting weights is the best way to build those muscles. But you should also be careful not to overdo it. Make sure that you follow the right muscle-building exercise routine and the optimum duration to spur your body to build muscles.
Supplement your body with vitamin D.
Vitamin D may help your body to build muscle. Studies show that men with higher vitamin D levels in the blood also have stronger upper- and lower-body muscles. One reason for this is because vitamin D acts as a hormone and may increase your testosterone levels. You can shoot for getting 600 IU of vitamin D daily.
Get adequate rest.
Getting enough sleep is just as important in building muscle as it is trying to control your weight. Lack of sleep can cause your metabolism to slow down. It also gives your body less time to recover from the daily stress that it goes through. This can lead to an increased risk of getting injuries as you try to work out. A day missed working out because of injury is a day that you do not build muscle. You need to get at least eight hours of sleep every night to ensure that your muscles are properly rested and ready to work for another day.