It's a fact that it is a lot harder to gain muscle than it is for us to gain fat. So in order to gain some good muscle mass the body is going to have to give up some of it's fat in order to do so. This is going to help you look better as well as feel better. However it is something you need to realize will need to have goals, commitment and a lot of hard work in order to succeed.
First thing you need to do is to set up your goals for yourself. You need lots of self-discipline and commitment as well as some lifestyle changes in order for you to get through this. You need to be fair with yourself though, make sure that the goals you set for yourself are realistic. Don't look at all the body building magazines and make one of those pictures your goal. That's not realistic, especially if you are a novice.
The goals that you set need to be able to match the kind of body that you have. There are three different kinds of body types:
- Ectomorph – This means the the body is lean and has a very fast metabolism.
- Mesophorph – Is a body type that is fairly muscular with a medium metabolism.
- Endomorph – This is the body type that easily stores fat and has a very slow metabolism.
If you know exactly what kind of body type you have is going to be easier for you to set your goals as well as make a workout plan that is going to work for you and not disappoint you.
After you are done with this you need to go ahead and start up your weight lifting program. You need to start off very slowly, no matter what kind of body type that you might have. You need to start any heavy duty workout regime slowly. You should probably keep it to three sessions each week with the sessions lasting anywhere from 45 minutes to no more than 75 minutes at a time. You will definitely need to take one day off between each of your workout days. This will help your body rest and allow your muscles to have time to start to grow. You should also just start with three sets for each exercise when you are first starting and make each set contain 10 reps. You should also make sure to rest about three minutes between the different sets so the body can get enough energy to do the next set.
Make sure that the weights that you pick are comfortable for you when you are first starting. You don't want to end up getting discouraged and wanting to quit just because you didn't pick the right weights. It's also a good idea to just work out one set of muscles per session each week. This will give all the parts of your body plenty of time for rest.
It's important that you also make sure to maintain a well balanced diet and one that will cover all of the different food groups. Make sure to replace the simple carbs, which are sugary foods to more complex carbs which are things like brown rice and whole grains. You need a nice amount of protein as well and some good sources would be eggs, fish, lean red meats as well as chicken.
Make sure that after you are done with your workout that you go and relax and get plenty of sleep for your next day. This will also keep you from getting burnt out and not want to continue with your workout on a regular basis.