A Safe & Healthy Way to Build Muscles

Lifting weights is a healthy habit.

To build healthy muscle you will need to incorporate a weightlifting strategy into your lifestyle and you will also need to eat a healthy, balanced diet. Knowing how and what to lift will help you increase muscle mass. You will also need protein for muscle repair and plenty of carbohydrates for energy. With the right knowledge, you'll begin seeing and feeling results in no time.

Instructions

1. Learn the proper technique of any exercise. Don't assume you know the correct form and when in doubt, ask a professional. Some exercises performed improperly can cause serious injury. Don't risk it and ask a trained expert for advice before attempting any exercises.

2. Begin gradually. If you're just starting out, realize it's perfectly fine to only lift a few pounds. After your body begins to become accustomed to lifting weights, you may be surprised at how soon you improve, according to the Mayo Clinic. Several short training sessions during the week works for most people. You can begin to see results with three 20- to 30-minute workout sessions a week.

3. Work to failure. Pushing your muscles as far as they can go offers the most benefit of weight training, according to an article published in Reader's Digest. Concentrate on lifting heavier weights with shorter repetitions.

4. Move slowly and avoid jerking or snapping movements. When you're working out, your movements should be fluid and smooth. Control the muscle and think about the movements you're making. Generally, two seconds of lifting and lowering a weight is a good rule to follow.

5. Breathe correctly and evenly. Exhale on the most difficult part of the move and keep your breaths even. Don't hold your breath, as this effects the oxygen flow to your muscles, states Reader's Digest.

6. Give your body enough time to rest and repair muscle. Muscles must have time to recover from a workout. Whether you are lifting barbells or doing lunges and squats, you are working your muscles and they need a break, because they get stronger during recovery. Not allowing them time to recover impedes healing and muscle growth.

7. Maintain a healthy diet. You must consume enough healthy calories to build muscle. Muscles need protein for repair, and a good number to shoot for is .8 grams of protein for every pound you weight. Your body also needs healthy carbohydrates for energy. Don't eat junk food; what you eat will affect your workout routine.

Tips & Warnings

• Always check with your physician before beginning a new exercise regimen.

• Don't do anything that causes you pain.

References

• Mayo Clinic: Improve Your Muscular Fitness
• Reader's Digest: How to Make a Muscle
• Student Nutrition Action Committee: Bulking Up