If there is a common goal many have when they start working out, it is to build muscles. However, it requires a lot of patience, sacrifice, and hard work. Furthermore, it could lead to various health problems down the road if it is not done correctly. Therefore, to do it effectively, one needs to hire a personal trainer in Wilmslow and abide by a few guidelines.

Never skip meals

If a person wants to build muscles, they need to consume food. Skipping meals forces the body to use energy reserves which can affect the muscles. Any trainer would advise a person to reduce carbohydrates and increase protein intake if they want to see good results.

Protein is the most crucial nutrient for muscle growth, and there are various ways to include this in a diet. Consuming smoothies, oatmeal, or omelets for breakfast is a good idea. Lunch can be a portion of lean meat or lentils. Dinner can be salads with some meat or tofu. There are a lot of healthy high protein meal options that one can choose from. Therefore, always make sure to consume food on time.

Increase the volume of training

For building muscles, trainers recommend that a person needs to increase their training volume. This is a simple equation: one’s number of repetitions multiplied by the number of sets. To increase volume, one needs to go for a lower weight than they normally would. Intensity needs to drop to 50% to 75% of an individual’s one RM. The latter is the maximum amount of weight a person can lift. By reducing this, a person can increase the number of sets and reps they can do as they would not feel overly exhausted.

Center a workout around the eccentric phase

When lifting weights, there are two prominent phases: concentric and eccentric. The former is harder to do, while the latter is easier. According to a study conducted by the European Journal of Applied Physiology, eccentric exercises are better at building muscles than concentric.

If a person wishes to increase the eccentric effort in their fitness routine, a personal trainer recommends slowing down that phase or building a routine only based on those exercises. However, due to the ease of this type of workout, one needs to increase its weight to reap any benefits. Therefore, it is better to do this in a private gym, where one will have access to various weights.

Stay hydrated

During muscle-building workouts, one will sweat a lot, losing a lot of water and electrolytes in the process. Dehydration is terrible for muscles as it will affect their performance and cause them to feel quickly exhausted. It could also cause people to eat more due to an empty stomach. Therefore, a person should drink enough water during the day to ensure that they can make the most of their routines.

Building muscles effectively is important for a good and sustaining transformation. Therefore, do not just lift weight but pay heed to the above and incorporate them into your fitness journey.