How well do you treat your muscles? Do you work out too much, or not at all? Both can be damaging for different reasons. However, the one point to understand is that if you get it right, looking after your muscles will help you achieve your fitness goals. Here are some of the best ways to make sure your muscles get what they need, and ensure they work better for you.
Always warm up
Before you start a big workout or play some sport, it’s important to warm up your muscles. Begin with some slow, relaxed jogging, and once your blood starts flowing, perform some light stretches. Don’t overstretch, but push yourself a little further each time. There is an excellent brief on the sort of exercises that work for the perfect warm up over at WebMD.
Always warm down
You should also help your body start a better post-workout recovery by warming down. These stretches are similar to warming up but lighter – so don’t push yourself too hard. Men’s Fitness has an excellent guide to the various exercises you can do when you’re starting the recovery process. It’s so important to remember to do these stretches, especially when you have a tough workout. Cooling down is just as critical as warming up so that your body can return to its normal state faster and safer.
Eat the right food
Muscles need the right nutrients to grow, and if you feed them properly, you will get your rewards. Not only does building muscle help you become stronger, but it also helps you shed your stubborn fat. So, what you need to look for is adding more protein to your diet. You find it in all kinds of foods, such as meats, fish, nuts, and pulses. The trouble is, you might find that you have to consume a lot of food to achieve your ideal protein intake.
If you’re struggling with it, you might want to consider using supplements. There are plenty of options out there, including protein shakes and powders. You can even use something like creatine to boost things further. Head over to this guide to Micronized Creatine 1000 for more details. In short, it will help you increase the synthesis of your muscle proteins, which helps you build more muscle.
While protein can help your body recover from a strenuous workout, it can do it even better while you are asleep. In fact, while you are sleeping is when the body gets a chance to recover from all kinds of stresses and strains it has picked up over the day. So, make sure you get enough shuteye. Your body will be tired, and you will find you will sleep a lot deeper when you start to work out. Make the most of it, and you’ll find your recovery periods begin to shorten.
Don’t overdo it
Finally, you only need to work out on your muscles every other day, at most. Don’t overdo it – you can still go for an early morning run, or do some cardio if you want. But, regarding building your muscle, three or four times a week is plenty and any more could result in damage.