How To Build Muscles Naturally

It is good to have strength in your body to do work and that too easily. For you to gain power, it is necessary to build bigger muscles. It is not true that you can only grow muscles if you follow bodybuilders and train and eat as they do. Beginners who are seeking for the answer to the question, “How to Build Muscles Naturally ?”, this is the right place.

Building muscles can be possible if you know the science behind it.

After knowing the science, we can adjust to the requirements according to our personal preference.

In This Article

What are Muscles?

What are muscles made of?

How do you build muscles?

What are the good sources of protein?

Is consuming carbohydrates necessary for muscle growth?

What are performance-enhancing drugs?

Which fats are good for muscle growth?

Conclusion

What are Muscles?

Muscles are tissues which are responsible for movement and maintaining posture.

According to action, muscles are of two types, voluntary and involuntary. For our purpose, we are interested in, voluntary muscles.

In particular, flexion and extension of muscle tissues produce body movement.

What are muscles made of?

Muscles are made up of muscle fibre bundles. The muscle fibre bundles consist of protein filaments of actin and myosin. Chain of amino acids build these proteins. 

To build more muscles, you require more actin and myosin.

Our diet is the source of muscle-building amino acids. In particular, the maintenance of your muscles is due to the proteins available from your diet like milk, fish, egg, meat, etc.

How To Build Muscles Naturally

How do you build muscles?

The right exercise, proper diet and resting period for muscle repair are very crucial for muscle growth. If you lack any one of the aspects, muscle development will not be possible.

Factors for muscle growth:

TRAINING :


Training of muscles is the initiation of building muscles.

To put it another way, unless you start training your muscles, you cannot develop in size.

In fact, for optimum growth, the training should cover the following aspects:

Tear in muscle fibre under tension:

Muscle needs training with more load to increase stress.

Putting the muscles on higher stress will result in small tears in the muscle fibres. As a result, the muscle fibres will repair themselves in such a way that it may able to accommodate the strength necessary to counter the new load in the exercise regimen.


A gradual increase in muscle tension:

Building muscles requires an increase in load upon the muscle fibre. Training the muscles with the same weights will not bring any noticeable changes.

The muscles cease to grow because there is no requirement as the muscle has adapted to the load.

So, to gain muscles, new tension has to be introduced in the exercise regimen. A gradual increase of load through time results in the growth of muscles. Increased tension will shred the muscle fibres adding to the size of the muscle.


Frequency of muscle training:

Proper growth of muscles requires healthy stimulus at regular intervals.

Putting the muscles under stress less frequently will not build muscles as the body detects no requirement for bigger muscles.
Muscle development requires the accustomization of muscles to higher tensions through time.


Rest for muscle repair:

The muscle tears made through the training need healing. In effect, enhanced muscle fibres are developed during the time of healing.

The tear and repair property of the muscles ensures the building of bigger muscles which occurs gradually over time.

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DIET:

The success of training depends upon the appropriate nutrition. A healthy diet should contain sufficient amounts of carbohydrates, proteins and fats.

Consequently, vitamins and minerals are also necessary for muscle development.

A proper diet should including all of these nutrients. Above all, it is crucial to calculate the number of calories you need for your goal.

The amount of protein in your diet should be 1.4-2.0 per kg of your body weight per day. For one thing, excess protein does not give better result but goes to waste.

Calculate your calorie intake for muscle gain in the link given below:

https://www.bodybuilding.com/fun/macronutcal.htm

 To calculate your macronutrient you can go to the link below:

https://www.bodybuilding.com/fun/macronutrients_calculator.htm

REST:

Repairing of muscles to get bigger muscles is very crucial. It is in the resting period that the muscles are able to repair and develop larger muscle fibres.

By resting I mean sufficient sleep of 7-8 hours. Your body requires time to heal, if you do not get enough sleep, building muscle will not be possible.

What are the good sources of protein?

There are many sources of natural protein that you can have, which are meat, fish, and eggs. If you do not consume animal protein, you can even have milk, cottage cheese, lentils, oats, nuts etc.

Is consuming carbohydrates necessary for muscle growth?

You don’t need to consume carbs, but it aids in fueling your workout. In fact, the glycogen stored in the muscles serves to provide energy when there is no glucose in the bloodstream.

Therefore, if glycogen is exhausted, then carbohydrates act as the main source of energy.

Otherwise, insufficient carbohydrates may lead to catabolization of muscle for energy for the body.

What are performance-enhancing drugs?

Performance-enhancing drugs are substances used by athletes to increase physical activity.

It can increase performance in terms of endurance, stamina, muscle development and muscle repair.

Some of the performance-enhancing drugs are dehydroepiandrosterone, androstenedione, anabolic steroids, erythropoietin, human growth hormone, diuretics, creatine, etc. These drugs are effective, but also cause numerous health problems.

It is good to avoid performance-enhancing substances as the effects are permanent in many cases.

Which fats are good for muscle growth?

Not all fats are good for building muscles. Omega-3 and omega-6 fatty acids support muscle growth.

Fish oil, flaxseeds, walnuts, and canola oil are some of the sources of Omega-3 fatty acids.

Peanut butter, olive oil, sunflower oil, pumpkin seeds, eggs, nuts, etc. consist of Omega-6 fatty acids.

Conclusion

Building muscles naturally literally means to build muscles without taking performance-enhancing drugs.

Meaning, everybody should refrain from substances for enhancing muscle growth. In the end, it will hit back and cause health complications.

Muscle growth takes time, and you have to be patient.

If you continue your training regimen, have a proper diet and sleep. To add to the above, be dedicated, and you will build muscles over time.

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