How to Build Muscle
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Transcript of How to Build Muscle
![Page 1: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/1.jpg)
How
Build Muscles
to
![Page 2: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/2.jpg)
Do you have
insecurities with the way your body looks?
![Page 3: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/3.jpg)
too Skinny?
![Page 4: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/4.jpg)
too Fat?
![Page 5: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/5.jpg)
Do you wish to have that beach body build you always
wanted?
![Page 6: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/6.jpg)
Some people are just unhappy
with their poor body structure
and this can greatly affect
their self-esteem
and confidence.
![Page 7: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/7.jpg)
So if you want
to reshape your body
the way you wanted it to look,
nothing is more effective
as lifting weights.
![Page 8: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/8.jpg)
Cardio can increase your stamina and it is also good for the heart
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and a bit of yoga can balance you out.
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An intake of nutrients or how we make certain movements
might transform us from fat to fit.
![Page 11: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/11.jpg)
That is why in order to achieve that body structure you always wanted,
one must follow a step by step guide that would build muscles on the body.
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Here’s a simple guide to get you started:
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1. The STRONGER, the BETTER. More body strength means more muscle.
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You can start your strengthening exercise
by getting into weight training.
Remember that you can always
start with an empty bar if it is your first time.
You can keep adding weights
after each workout to increase
your strength and to push your body
out of its comfort zone.
![Page 15: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/15.jpg)
2. Use weights to stress your muscles.
You can lift weights that seem
the heaviest for you.
![Page 16: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/16.jpg)
The heavier the weight, the more stress
it puts on the muscles,
and more stress means more muscles.
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![Page 18: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/18.jpg)
3. Execute an exercise that hits several muscles at the same time.
You can always do isolation exercises
once you have gained the muscle
mass and strength.
Try to do compound exercises.
![Page 19: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/19.jpg)
4. Exercise your legs. Some people dread
leg training exercises because they focus more on building
upper body structure, but take note
that this is an important exercise to do.
Your muscles can also get tense
when doing deadlifts and squats that can
result to making your arms
bigger.
![Page 20: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/20.jpg)
5.Execute a Full Body Workout.
You can do 3 workouts per week
of about an hour each that includes
compound exercises like Barbell Rows,
Bench Press, Deadlifts, Dips, Overhead Press, Pull-ups, and Squats
and so on.
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6. Let your muscles recover.If you are a beginner,
your muscles need more
recovery after stressful
workouts. Water is your friend; always rehydrate your
muscles to hasten
recovery.
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Never forget to drink water
during a workout.
EAT! Never go on a diet
if you are planning to build muscles.
Your workout will be useless
if you don’t stock up on calories
for muscle recovery.
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7. Minimize eating food that came from a can or box.
Eat whole foods.
The Vitamins
and minerals
that you get from food can help
your recovery.
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For example, get proteins
from milk, carbs
from whole grain, fats
from nuts, and don’t forget
your veggies and
fruits.
![Page 25: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/25.jpg)
8. Check your weight.
If you want to build bigger muscles,
always aim to gain weight.
You can do this by eating
calorie dense foods,increasing your
squats and drinking lots of milk.
![Page 26: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/26.jpg)
9. Stock up on protein.
You need an intake of protein rich foods daily to maintain
your muscles.
Eat whole proteins with each meal.
You can get it from red meat, poultry,
fish, eggs and dairy products.
![Page 27: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/27.jpg)
There is no such thing
as a lean muscle and a bulky muscle.
These terms are just used to describe
a body type and not a muscle.
All muscles are lean but body fats are not, so the only muscle
that is not lean is the one that has
excess fat around it.
![Page 28: How to Build Muscle](https://reader035.fdocuments.us/reader035/viewer/2022062303/55537c90b4c905894e8b5137/html5/thumbnails/28.jpg)
Just follow these simple guides and you will have that body structure
you always desire.
You can't really change a muscle's shape and weight training programs target muscle
growth. It makes your body look lean and shapely.