Beginner’s Guide To Building Muscle

I work with people of all levels of fitness, with all types of goals. You don’t have to want to lose weight to use our services or want to compete in a bodybuilding contest. It’s all about working with you, to help you reach the goals you think are important. Some people just want to look better. Others want to be energized. No matter what, it all starts with building muscles, which is why I’ve created a beginner’s guide to building muscle for everyone, not just those living in Las Vegas or Henderson, NV. If you’re female and worry about looking like the Incredible Hulk, relax. It takes a special program and rigorous regimen to create those bodybuilding muscles in females.

There are several types of exercises.

There are four types of fitness, strength, flexibility, endurance and balance. You could have amazing endurance and still not be building muscles. You could be so flexible the circus might be calling, but still have minimal strength and small muscles. No matter whether your goal is building muscles or not, you need exercises that address all types of fitness. You need flexibility to avoid muscle injury, balance to prevent falls and injury and endurance training for cardio strength AND to have the energy to do your muscle building exercises. Rule number one, start with a well-rounded program, then focus on your specific goals.

If you want to get the best results from strength training, take it slow and focus on form.

No matter what type of exercise you do, having good form is important. That’s especially true for strength training. No matter what exercise you’re learning, take it slow at first. Watch your form in a mirror if possible. Making one small error in your exercise can change the muscle that’s doing the work and sometimes put too much load on a muscle that wasn’t intended to work that hard. That makes injury more probable. It doesn’t matter what equipment you use or if you even use equipment, focusing on compound exercises will give you the most bang for your workout time. Whole body workouts also do the same, burning more calories, while you workout and even after the workout ends.

You can do strength training anywhere.

You don’t have to have a set of barbells or dumbbells in a variety of different weights to do strength training. Bodyweight exercises have been used by some of the most muscular people I know. Start with those types of exercises, push-ups, planks and lunges, first. If you want to use equipment, you can make your own with water bottles, milk bottles or detergent bottles filled with sand or water. A detergent bottle makes a great kettlebell. The takeaway here is that it’s not about equipment, but technique and the right exercises. Don’t get bogged down with worrying about what equipment to buy.

  • Always give yourself a break between strength building sessions. You can do that by alternating the part of the body you work, so you give each muscle a 48-72 hour rest between sessions.
  • Don’t get discouraged if you aren’t seeing exciting results immediately. A lot of changes are going on in that muscle that you simply can’t see yet. Don’t get upset if you aren’t losing weight, either. Muscle tissue weighs more per cubic inch than fat tissue does. You may be losing inches.
  • You need a healthy diet to complement your workout. Including more protein in your diet can provide the muscle building material you need to bulk up and look your best.
  • Strength training is great for weight loss. You continue to burn extra calories for up to 48 hours after you finish. The more muscle tissue you have, the more calories you burn, since more is required to maintain muscle tissue than it is to maintain fat tissue.

For more information, contact us today at Las Vegas Personal Training

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