Craft your workout regimen to match your lifestyle. There are several great ways to build muscle, and some may be better for you than others. For example, you may not have a convenient neighborhood gym, so in-home or pool exercises may be better for you.Diversify your exercises. You will get a more total body workout by doing different exercises throughout the week. Remember to give your muscles at least 48 hours of rest after you have worked them according to this strategy. Your muscles become stronger during the rest period, not while you are lifting.
Consider exercising in the pool. Swimming is a great workout for both building upper body strength and cardio. There are also special water exercises like ball training and core workouts. Even doing basic resistance training by walking or running in a pool can be great ways to build muscle in parts of your body neglect by typical strength training exercises.
Work out 3 to 5 times a week. Join a local gym or create a workout area within your home. To gain muscle, you will need traditional weight equipment such as dumbbells and barbells. For many people, in-home strength training workouts may be a big step in the direction of beginning a workout regimen.Train with heavy weights in the gym. Don't worry about getting too bulky. It is much easier to build muscle with heavier weights. For different approaches to weightlifting, see this article.
- Choose a weight that you can perform 5 to 6 reps with per set. The exact weight you choose will depend on your strength when starting.
- Perform the main 3 weight training exercises regularly. These include bench presses, dead lifts and squats.
- Do 3 sets of 5 to 6 repetitions. You should rest for 2 to 3 minutes between each set. If you're lifting correctly, you should need those 2 to 3 minutes to recuperate.
Cut down the time you spend in the gym each day. Keep the length of your workouts to a minimum. Try not to spend 2 hours in the gym doing repetition after repetition. This can increase your endurance, but building muscle mass requires short, hard workouts.Keep your focus in the gym mostly on weight training. Cardio has its benefits, but strength training can often produce better and faster results for fat loss. Add cardiovascular exercise into your workout plan sparingly. Keep it 45 minutes and under, and perform it before you use weights.Push yourself to the limit in the gym. Go as hard as you can every time. You won't build muscle, lose fat, or achieve many fitness goals if you don't push yourself hard. Consider using a personal trainer, even if it is only to help you make sure that you are doing the right exercises and doing them properly.
- During sets, your last repetition should be nearly impossible for you to accomplish. You want your muscles to be completely fatigued after a set. If they are not completely fatigued after 5 or 6 reps, you should increase your weight.
- Consider finding a workout partner who can push you in the gym. Working out as a team can produce greater results than working out alone.
Method 2Adjusting Your Diet For Muscle Gain
- Eat the right amount of healthy food. Consume enough calories by taking into account how many you burn during your workout. Women require between 1800 and 2000 calories per day to maintain their health. If you are burning 300 to 500 calories during your workout, you need to eat more throughout the day.
- Consume lots of protein and carbohydrates.
- Eat protein-rich foods both before and after your weight-training workout. Protein builds muscle mass; carbs give you energy and help the protein find your muscle cells.
- Snack healthily throughout the day. The need to eat often may be one of the more enjoyable aspects of muscle gain for many, but be careful. Keep an eye on how many snacks you are eating, and what kind of food it is. You can get many of the muscle-building nutrients you need from regular food, but protein shakes are an acceptable substitute. Sugars are fatty and only supply you with energy in the short term, so shy away from sweet empty calorie snacks.
- Eat well and often between larger meals. Snacking keeps your metabolism going, allowing you to burn more calories when you're not working out.
- Whey protein shakes are a healthy post-workout meal that help build your muscle mass.
Method 3Working Out During and Post-Menopause
- Create a workout plan for your lifestyle. This is a transitional period for everyone, so your daily routine may be changing. Since your strength and resilience are not what they used to be, a more moderate exercise regimen may be necessary. Find ways to get regular aerobic exercise several times a week. Work in strength training a couple times a week to maintain your strength. Don’t forget to stretch!
- Work with smaller handheld weights and machines. You will not be able to work with as heavy weights as you once could, but shoot for 12 repetitions per set. You will be able to increase the weight as you get stronger, but stay within a comfortable range. The goal with strength training during and post-menopause is to keep your body happy and health.
- Find extra ways to get aerobic exercise. It is more important than ever to keep your heart healthy, and aerobic exercises are the best way to do this. As you near retirement, work fun ways to exercise into your daily routine. Exercising can be incorporated in a trip to the store or a dance class with your friends.
- Riding a bicycle is a great way to get exercise. It puts little stress on your bones and joints, and is a great entry level activity for those new to exercise. You can also use it as an earth-friendly way to run your errands if you live in a bike-friendly community.
- Jogging or walking are great aerobic exercises. Running can be harder on your joints, so begin a jogging routine with caution. See a doctor and consider switching to walking if joint pain persists.
- Swimming is an excellent low-impact exercise. However, swimming can be difficult for someone at the beginning of a strength training regimen. Try it out, and make it a part of your routine if you can.
- Social exercise routines like dance classes are great for aerobic exercise. Staying social as you retire is an important part of aging, so why not pair it with exercise? Take a dance or yoga class with friends and you will feel great all over.
- Always consult your physician before beginning an intense workout regimen.
- Always consult your physician before drastically changing your diet or introducing supplements.
- If you are pregnant, ask your healthcare provider about safe exercise routines. It is dangerous to both you and your child to engage in an intense, or even moderate, physical activity.