The way our muscles look like depends on many different factors, not just on the frequency of going to the gym. First of all, you need to know that it is necessary to build muscle mass to make your body visibly sculpted. It is essential to control what you eat, to have a proper rest, and to know where your fat is stored. The fat can affect your muscles’ appearance to a large extent, and even if you exercise a lot, it can cover your muscles and make them less visible. Your genetics is a significant factor here – some people have bodies that store more fat, build muscles faster, and burn more calories. Thus, even if two people have the same diet and the same workouts, they will probably achieve different results.
Nevertheless, there are ways to make your muscles more prominent that are worth following. You can, for example, establish a workout routine that will be adapted to your individual predispositions, or use the best fat burners, as reviewed by thesupplementreviews.org. In order to help you to make your muscles more prominent, we have prepared a few tips!
Raise The Training Volume
The training volume is the number of repetitions multiplied by the number of sets. This is the main factor that determines muscle growth (hypertrophy). While increasing the volume, the weight can get lower than you would expect. During the hypertrophy stage, intensity reaches 50-75% of the person’s 1RM (the highest weight they can lift for one repetition). In order to increase your muscles volume, it is advisable to perform every lift for three to six sets of somewhere between ten and twenty repetitions.
Adjust Your Goal to Your Body Type
Before you start working out, you should know exactly what your aims are and how do you want your body to change. It will help you to establish a well-adjusted plan for your workout, with specific steps that need to be followed. While setting up those goals, you need to stay realistic. Take into account from what point you are starting and how much time you can realistically devote to exercise. To make it professional, you can ask a fitness instructor, a personal trainer, a coach, and a doctor to help you out. If a person is overweight, they need to plan losing weight first (but no more than one or two pounds a week), and after improving their general fitness, they can proceed to more specific aims like body sculpting. It is beneficial to set intermediary objectives on the way to the primary goal.
Keep in mind that your diet is one of the most critical determinants of the fat amount you carry (apart from the body type and the calory burning speed). The perfect amount of protein, fat, and carbohydrates for your body is profoundly affected by genetics, your workout program, and some other aspects. Nevertheless, you should reduce the subcutaneous fat covering the muscles to make them more visible. Focus on food that stimulates muscle growth, such as protein and fiber, and minimize added sugars (like sweets, soda, or even granola bars). However, it is not recommended to make a drastic change at once! It is better to gradually modify your diet in order to reach a point where you are eating healthier.
Use High-Quality Supplements
One of the most popular supplements is the natural compound called creatine. Even though it does not directly grow muscles, it boosts your results of the high-intensity lifting workouts. The most carefully researched form of this supplement is creatine monohydrate, so it is recommended to use this product.
Another natural compound that you can think of is HMB (beta-hydroxy-beta-methylbutyrate). It provides you with multiple benefits, as it stimulates muscle growth, makes your recovery quicker, and helps you to avoid muscle-protein breakdown. You can increase the amount of HMB in your body with proper food, but it is usually not enough to achieve the desired effects. For this reason, you need to turn to supplements, but remember to always choose the high-quality ones reviewed positively by experts. You can use the products with HMB only or decide to invest in creatine and protein powders that include this compound as well.
Get Enough Sleep
For muscles to recover, not only proper nutrition is necessary. You also need to get enough sleep because then your organism produces human growth hormone that helps muscles to become bigger and keeps the amounts of the stress hormone under control. According to the National Sleep Foundation, adult people aged from 18 to 64 should get seven to nine hours of sleep every night.