How to Build Muscle – Be a Lean, Mean, Muscle Machine
How to build muscle? Ever wonder why a cave man never needed to ask that question. As you can see from historical illustrations, our ancestors seem to have been made of bricks. The reason for that is a no-brainer- they eat healthy and they are always on the go.
During their times, there was no need or craving for fatty and processed foods simply because it didn’t exist. They ate raw meat, fish, fruits, and vegetables. Gyms didn’t exist back then, either. And even if they did, people wouldn’t have had the time to go to gyms. They were up by sunrise and hunted until the sun set; built their own houses without the need for an electric drill; climbed big trees and conquered high mountains; fought against wild animals like lions and bears… need I say more? If you want to be the lean, mean, muscle machine like cave men were, heed what they have taught us:
Diet
Are you aware of the Paleo Diet? Inspired by our ancestors, the cave men; Dr. Cordain wrote a book wherein he promotes what he calls a “pre-historic menu”- the Paleo Diet. The theory behind it is quite simple. He explains that no cavemen ever suffered from obesity or being too skinny mainly because they had the right diet, which consists of lean meat (lots of it), fish, seafood, fruits, and non-starchy vegetables. He advises people to avoid cereal, legumes, dairy products, and processed food.
If adhering to the Paleo diet strictly sounds a bit too drastic, you can still get excellent results just by following the basics. Add more fruits and vegetables to your diet; avoid processed and fatty foods; and most importantly, eat more lean meat and fish. Lean protein, the building blocks of muscle fibers, can mainly be found in lean meat and fish. The more muscle fibers, the bigger the muscles can get.
Exercise
However, no matter how much protein is stored in your body, you cannot expect to build muscles without any activity at all. The best way to increase muscle mass is to do targeted strength training. The general rule of thumb in building muscles is to stress your muscles by lifting heavy weights. The theory behind it is that lifting weights basically tears the muscle fibers. Given ample time, the fibers then heal back together stronger and larger than before. With this in mind, remember that if it seems like your muscles are no longer challenged by the weights you are carrying it is time to gradually add more. Also, always keep in mind to give your muscles sufficient time to heal.
There are hundreds of ways to build muscles; however, most of them are tiring and hard to do.
For more information on how to build muscle quickly and with less effort, click here.
