It’s never too late to aspire to build muscles this 2022, and it’s not as complicated as you like to believe.
Here are seven tips, to begin with:
1. Drink Your Milk
Milk is important for muscle growth because it contains high-quality protein and other nutrients that are essential for muscle development. Drinking milk can help you build muscle mass and improve strength, which can help you achieve the perfect body for the summer of 2022. Milk also contains calcium, vitamin D, and other minerals that are important for bone health and muscle function.
Milk these days comes in different types. If you are vegan, you can buy non-dairy options such as soy and almond milk. You can also make your own using ingredients like micellar casein protein derived from making cheese but the least-processed type of casein, a phosphoprotein found in milk.
2. Be Like Popeye
You’ve probably heard of the traditional cartoon character, Popeye, who gained super strength from eating spinach because it was packed with iron and other nutrients important for muscle growth.
Well, Popeye wasn’t just making up stories about his muscles! Spinach is an excellent source of protein, vitamins, minerals, and antioxidants essential for building healthy muscles. Further, spinach is low in calories, so it can help you lose weight.
You can cook spinach in different ways, so you don’t get bored with it easily. Besides mixing it in salads, you can sauté it, boil it, or bake it with other lean proteins like chicken.
3. Do Resistance and Weight Training
Resistance training, such as weightlifting and other activities that require you to use your muscles to lift weights against gravity helps develop muscles.
It builds muscle mass and improves strength by causing small tears in the muscle fiber that then heal and get stronger when the body is resting. This process of making the muscle tissue stronger over time is called muscular hypertrophy.
Weight training can help you achieve a leaner and more toned look than cardio exercises like running and biking, so if you want to avoid bulky muscles or getting flabby arms this summer, consider incorporating some form of resistance exercise into your routine.
4. Don’t Forget Your Eggs and Beans
Eggs and beans are excellent sources of fiber, which helps build muscles. Fiber may also help prevent heart disease, diabetes, obesity, diverticulosis, and constipation.
Beans can be part of a healthy diet that supports weight loss because they contain protein, antioxidants, magnesium, folate, potassium, iron phosphate, all of which contribute to building muscle mass. Beans are also high in soluble fiber content, so they can help lower cholesterol levels.
As for eggs, you should eat them because they don’t raise your risk of cardiovascular diseases, like some people think. If anything, their high-protein content makes them one of the best breakfast foods for any athlete or anyone who regularly participates in some kind of physical activity.
5. Go Easy on Junk Food and Processed Meat
Although processed meat may be a good source of protein, they are also high in saturated fat and sodium. These ingredients can contribute to significant health problems like heart disease and certain types of cancer.
Junk food is terrible for your diet because it contains high amounts of unhealthy saturated fats, sugars, and artificial sweeteners. If you spend some time reading the labels on the packaging of junk foods, you’ll see how their nutritional values can harm your body in ways that cannot be remedied by exercising or going to the gym frequently.
So if you want to reach your weight loss goals at a faster rate this year without compromising your muscle gain plan this year, avoid eating too much junk food and go easy on processed meats as well.
6. Don’t Immediately Cut Out Carbs
Carbohydrates can be great for building muscles because they give you the energy and endurance you need to work out and play sports. What’s more, carbs don’t make you fat – eating too much of anything can cause obesity – so there’s no reason why healthy sources of carbohydrates like fruits and vegetables should be avoided.
However, it is best to limit your intake of refined grains such as those found in white bread and pastries as well as junk food like chips and chocolates. These foods lack fiber, nutrients, vitamins that can help build muscles. They contain simple sugars that not only damage your teeth but also hinder your body from losing weight effectively.
7. Be Consistent
If you want to build your muscles this year, being consistent in your exercise routine is the only way to go. If you have a busy schedule and don’t know how you’ll find time for working out every day, plan your workout routines ahead of time so that you can always follow through without any excuse.
Then, work on being consistent with your diet by allowing yourself some cheat days from junk foods and sugars once in a while so that you won’t feel deprived all the time. Also, avoid skipping meals since it affects your metabolism.
If you want to lose weight and gain muscles this year, remember that you can achieve your goals by being consistent with your workout routine and healthy diet. As long as you don’t give up on yourself, working out should never be a problem for you.
