Ways to Build Muscle Naturally: A Diet and Exercise That Anyone Can Do To Build Muscles

Foods That Build Muscle

Eating a balanced diet will quickly put you on the right path to building your muscles. Nature has provided all the food that build muscle and it is not necessary to consume extra protein powders or supplements.

Lean meats, wild salmon, eggs, dairy and nuts are important sources of protein and energy. Nuts such as almonds, macadamias, peanuts, and pistachios provide unsaturated fat, protein, vitamin and minerals. Low-fat dairy is also a good source of Vitamin B12, phosphorus, riboflavin and selenium for keeping your bones strong.

Carbohydrates are the fuel for your body to have the energy to exercise. Include plenty of high fiber cereals, whole-wheat breads, pastas and tortillas, brown or wild rice, barley, beans, oat bran, quinoa, sweet potatoes and yams in your diet.

Fruits and vegetables are also excellent sources of nutrients and complex carbohydrates. They are low in calories and full of vitamins, minerals, antioxidants and phytochemicals. Make sure to eat lots of apples, asparagus, avocados, bananas, bell peppers, blueberries, broccoli, brussels sprouts, cauliflower, celery, cucumbers, garlic, grapes, green peppers, kiwis, mangos, onions, oranges, pineapples, raspberries, red peppers, spinach, strawberries, string beans, tangerines, tomatoes, zucchini.

Exercises to Build Muscle

The main types of exercise to build muscle are compound exercises and isolation exercises. Compound exercises work multiple muscles across more then one joint, such as squats, dips and bench presses. Isolation exercises work muscles across a single joint, such as leg extensions, pec decks and dumbbell flys. Compound exercises are the most effective in building muscle because they allow for a heavier training load, incorporate the use of several muscle groups and work more muscle mass in the same amount of time.

When evaluating free weight exercise versus machines weights, free weight exercises are more effective for building muscle. Free weight exercises put you in a natural, three-dimensional environment for exercise and involve stabilizer muscles. When choosing the best exercises to build muscles naturally, your workout routine should consist primarily of compound, free weight exercises and then supplement with machine and isolation exercises.

Make a Plan to Build Muscle

It is important to have a good plan in place when deciding to build muscle naturally. What works for one person may not work for someone else. You need to select a diet and workout that suits you and your lifestyle.

Your diet needs to have enough calories in order for your body to build muscle and repair itself, if not your body will break down your existing muscle tissue It is a good idea to eat approximately 5 to 6 small meals throughout the day. Each meal should be extremely balanced with some protein, veggies, fruits, fats and 2 cups water. Your carbohydrates should be eaten post-workout. Also, make sure to drink at least 1 gallon of water each day. Water is essential to transport nutrients throughout your body and prevent dehydration, which could lead to muscle cramping.

When selecting your workout routine, it is generally suggested to work every muscle group 3 times per week, select one exercise per muscle group, per day, and hit each muscle group from a different angle or intensity in each workout. Also be sure to change everything up periodically to keep your body and mind challenged.

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