Spring is here, and swimming suit season is just around the corner. If your body has gotten a little soft over the winter, you’re in good company. There’s a good reason why getting fit is the most popular new year’s resolution in the United States year after year. While losing excess weight is important, building lean muscle is also a worthy goal that will have a huge impact on the way you look. Here are four things you can do to build muscle this spring so you’re confident stepping into your bathing suit this summer.
Follow a Meal Plan
Muscle is built more effectively in the kitchen than it is in the gym. If you want good definition in your muscles, start by creating and following a meal plan that supports your muscle-building needs. Protein needs vary by individual, but you should plan to consume at least 0.8 grams of protein per each pound of your bodyweight for best results. Your diet should also include plenty of vegetables and fruits.
This is a good time to rid your pantry of sugary treats and empty carbs. They won’t help you on your fitness journey. If you need help coming up with nutritious meal plans, ask Newport Medical and Wellness Center about their meal replacement program.
Track Your Workouts
Tracking your workouts forces you to be accountable to yourself. The goal is to keep moving forward and challenging yourself. Here are a few of the things you should track during each workout:
- Each exercise you do
- The amount of weight you’re lifting
- The number of reps and sets you do
Your goal should be to increase your reps, sets or weight lifted over time. You should also switch your workouts up every couple of weeks so your body doesn’t get accustomed to doing the same routines every day.
Get Enough Sleep to Recover
Your body has to work hard in order to build protein. It also needs time to recover after each weight lifting workout. If you don’t get adequate sleep at night, your body will be more prone to overuse injuries. Ideally, you should try to get at least 8 hours of sleep each night if you want to support your body’s muscle-building efforts.
Studies also show that lack of sleep is connected to an increase in cortisol, which is the body’s stress hormone. When cortisol is elevated, the body has a more difficult time losing weight and building muscle. Chronic lack of sleep can lead to muscle loss and a limited ability to repair muscle damage.
Be Persistent
Rome wasn’t built in a day, and your lean, defined muscles can’t be built in a week. It takes time to transform your body, so be patient and persistent. With continued work and dedication, you will start to see the results you’re working so hard to achieve. Don’t worry if you face a minor setback such as an illness or packed schedule for a few days. Just get back on track as soon as you can.
The last thing you want to do is face summer’s arrival with a body you aren’t proud of. To keep this from happening, start working on building healthy, lean muscle now.
