You should not be thinking about building your muscle mass if you have just started exercising. Focus on adopting new healthy habits, losing a few extra pounds and developing your resistance. Start by working out twice a week for thirty minutes and plan on gradually increasing the length of your workout sessions. Try working out more frequently too. Do more reps for each exercise and introduce newinto your workout routines. Once you can workout one day out of two and reached a healthy weight, you can start thinking about building your muscle mass.
Theway to build your muscle mass is to do as many reps of the same exercise as possible. You can target each muscle group with different exercises but remember to focus on one muscle group and one exercise at a time. Do as many reps as possible and take a break for a few minutes. Go back to the same exercise and you will find you have more energy. Repeat as many times as possible and try doing more reps with each workout session. Each workout session should not include more than five or six exercises so you have enough time to do as many reps as you can.
You will build muscle mass if you work out efficiently and give your muscles an entire day to heal after a workout session. Your muscles do not gain mass during your workout session but afterwards, as they heal and expand. This process takes at least a whole day. You should not exercise the same muscles two days in a row to give your body enough time to generate more muscle mass. If you exercise the same muscles again too soon, your efforts will be ruined. You should design different workout sessions so you can focus on a different muscle group each day.
It will be easier to build muscle mass perfectly if you take good care of your body. Avoid spending long hours in front of your TV. Try being more active throughout your day so you can exercise your muscles gently, for instance by going for walks. You should also make some changes to the way you eat. Your body needs a healthy nutritional intake to build muscles. Avoid eating junk food, sweets and other unhealthy. Introduce healthier nutritional choices into your diet, such as poultry, fish, nuts, fruits, vegetables and legumes. Replace any kind of sugary drinks with water. Plan on spending one day each week to rest and give your muscles time to heal and expand. If you feel sore from exercising, stretch for a few minutes or go for a walk.
Use these tips to get in shape and build some muscle mass. Keep in mind that you will get some incredible results if you stay motivated, follow these methods and give your body enough time to change.
Resources: Australian Institute of Sportmuscle mass