Muscle Building Done Right
One of the most important things to remember when trying to build muscle, is that it is much easier to build muscle on a lean body mass. With the proper diet and exercise, any body type you desire is attainable. First, when trying to build muscle weight, remember to eat your protein. Now, this doesn't just mean chicken, beef, fish or pork, it can mean eggs, milk, yogurt, cheese, tofu, soy milk, beans, peanut butter, almonds, pecans, and a very important one, flax seeds. Flax seeds can be super useful when trying to build muscle because they can pretty much be put in anything, for example ground up in a smoothie with some banana yogurt, milk and peanut butter. Sounds yummie to me, but it's not the only option. Ensure that during this muscle building madness, you try to throw some protein rich foods into every meal you can. Though the best way to eat is six tiny meals a day, make sure it's at least three with a big breakfast, eggs perhaps?
The next thing to remember, is that girls tend to want tone not super muscle gaining, but if that's your goal start small. For your arms begin by using 5-10 lb weights, and do reps of 10-15 of each exercise. If you are hitting the gym three times a week, try to focus on a different muscle each trip, including forearms, deltoids, rotator cuffs, biceps and triceps. Exercises are easy to find for these, it's just important to remember the repetition and to increase progressively. After week one, change the weights your using to 10-15 lbs, and continue to increase this week by week, until you hit your maximum weight. After you've reached this magic weight, start from the beginning, but this time increase your repetitions to 15-20. This incremental arm workout may take time, but the results you are looking for will be satisfying.
When it comes to legs, you are going to want to utilize free weights and machines. By using free weights, you are ensuring that your shoulders get to bear some of the brunt, and build some of their own muscle. However, if you have bad knees this may not be the best option. The machine weights will really focus on the leg muscles and again, you are going to want to dedicate a day to each muscle; the glutes, the hamstrings, the calves and the quadriceps. You can conveniently pair days of arms and legs, but one muscle in each per workout session. When it comes to legs, most people can push a substantial amount of weight more with their legs than with their arms. This means you may want to start with 50-75 lbs and then move up by 25 lbs per week.
The most important words to remember when building muscle are incremental, moderate and nutritiously.