First Think Then Eat - #BecomeHealthy

Become Healthy is a series that I came up with after reading a lot of requests about how to get the perfect body. As you might read in my previous post, I also like to share inspirations and motivations for the mindset. I think it´s very important to find a balance between your body & soul. The last episodes were filled with tips and tricks on how to lose and gain weight. But today I want to talk about how to gain muscles. When you start working out, the first thing that will happen is - you are burning fat cells. 

Most people think when you start to lift weights, that they build muscles immediately but that is actually not the case. There are some things you need to know before you start working on your dream body....

These following tips do not guarantee to gain muscles easily. In order to achieve your goal, you need to work hard but also study how your body works. What I will talk about now helped me to get the body I dream of. I just started the journey and it has definitely not come to an end yet. I have big plans and this is only the beginning.

When we talk about building muscles, you need to be patient. That won´t happen over night and it could be frustrating if you do not see any results in the first few weeks. But keep in mind that first of all a lot is changing within you what you can not see. When you start to see some results, you become addicted. Addicted to the feeling of changing into your dream YOU!

How To Build Muscles 

1. Lifting Weights

In order to build muscles you need to challenge them. Before you start with your workout, make sure to warm up properly. A warm muscles is better capable of lifting max weight—and less likely to become injured! In order to gain mass, make sure to use a weight at which you reach muscle failure after 8-12 reps. Always start with 2-3 sets and increase to 3-4 sets for more advanced athletes. 

2. Protein

Protein is especially important after your workout because it helps to repair, maintain and grow the muscles. There are many foods which provide a bunch of protein but if you want an extra boost I recommend protein shakes. But keep in mind that you use them correctly otherwise you will gain a lot of weight instead of muscles. Most common in the fitness industry is the whey protein. I am not a huge fan of this so I want to switch over to plant based, vegan protein powder. That is much better for your health and provides just as much protein as whey powder. 

3. Nutrition

Nutrition is important for everything. To lose and gain weight, to stay healthy and it also helps to build muscles. (after working out) There is a lot of natural protein in our food and by choosing the right nutrition you can easily gain this mass that helps you to shape your body. For example -

4. Rest Day 

Rest days are an essential part of muscles growth so time off allows your body and mind to fully recover and grow. If you are a beginner you should rest every third day. Keep in mind to never train the same muscles for 2 days in a row. 

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I have tried so many exercises, diets and shakes. It took me some months to figure out what works best for me. In order to gain enough muscles you need to eat more than usual. Your body needs the power that food provides but you need to be cautions to eat right so you do not gain weight instead of muscles!

Thank you for reading

Stay focused

Love, Soldier