Steps To Take For You To Build Muscle Without Supplements

Every person dreams of building muscles in order to look good. While some people go for supplements in order to build muscles, you don't have to. If you are wondering how you can build muscles without supplements, here are the steps that you should take:
Step 1: lift weights

Lifting weights is one of the best ways of building muscles. Weights increase muscle action and as a result you easily develop large muscles. The good side is that you don't have to lift heavy weights for you to build muscles; you only need to lift moderate weights.
For maximum muscle growth, you should lift weights three times a week. When exercising, you should ensure that you target one area of the body in each session. For example, you should perform chest and shoulder exercises in one session, leg exercises in the second session, and back and biceps exercises in the third session.
Step 2: eat plenty of proteins
Proteins play a major role in building muscles; therefore, you should take enough of them. To be on the safe side you should take at least 200 g of protein every day. Experts recommend that 15% of your total body calories should come from protein and animal sources such as meat.
While plant products have proteins, they often lack essential amino acids that aid in muscle growth. One of the best plant proteins that you should take is soy.
Step 3: eat plenty of fats and carbohydrates
Fats and carbohydrates are the primary energy sources in the body; therefore, you should take plenty of them for you to have enough energy sources in the body.
By consuming enough of these nutrients, you ensure that the body has enough energy sources; therefore, your body doesn't use protein stores to produce energy. This prevents muscular degeneration.
To be on the safe side, you should ensure that 30% of your calories come from fat and 50% of it comes from carbohydrates.
Step 4: rest your body
While you might be interested in continuously exercising in order to build muscles fast, you should avoid exercising without resting. Resting helps the body gain new muscular adaptation via general adaptation syndrome. When resting, you should ensure that you get plenty of sleep.
These are the steps that you should follow for you to build muscle without taking supplements. When lifting weights you should be careful to avoid injuring yourself. Of major importance, you should ensure that you master proper weight lifting techniques before you move to heavier loads.

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