Build Muscle The Right Way

Building muscle should be a key part of any fitness program. Adding muscle mass amps up your fat-burning potential and gives you a toned physique. Here are some time-tested tips for building muscle properly:

Eat. If you're not at least eating maintenance calories, it's going to be hard to put on muscle. Focus on quality nutrition, not just calories, and eat the majority of your calories around your workout.
Eat shortly after your workout to maximize muscle glycogen storage. A carbohydrate and protein-dense meal works best.
Eat enough protein. Aim for at least .8 to 1 gram of protein per pound of lean body mass.
Supplements are not necessary, but fish oil, protein powders and vitamins won't hurt.
Drink plenty of water for adequate hydration.
Get six to eight hours of sleep each night.
Keep a food journal. Most fitness books have a workout and a food journal.
Don't wing your workouts. Have a plan before you get to the gym.
Get a workout partner if you need a little extra push.
Allow at least 24 hours between intense workouts for recovery.
Use free weights. Machines are fine and assist in the extra burn at the end of a workout, but free weights deliver more finely tuned results.
Train your legs as well as your upper body. Use exercises like the bench press, squat, deadlift, rows and variations thereof.
Be consistent with your exercise and nutrition. Don't skip days.
Make sure you're getting stronger from workout to workout. Add weight or reps, or reduce rest periods.
Lift heavy. Lifting heavy weights won't make you bulky. Cupcakes make you bulky.
While we're talking about heavy lifting, there's no need for gender-specific workouts. Muscle is muscle.
Be patient and trust the process. If you put on a half-pound of muscle a week, you're doing great.
Keep a training journal to track your progress. Record the weight and reps you're lifting. Take body fat measurements at least once a month so you can track your lean body mass gains. Before and after progress pictures also help you stay on track.
Be realistic. We all have our genetic limits. However, your limits usually are further away than you think.
Take a week or two off every few months for complete recovery of your muscle, tendons, joints and mind.
Upping the intensity of your strength training workouts will also provide a cardiovascular boost. Be sure to maintain proper form, though.
Find a way to have fun with your workouts. If you don't enjoy them you won't stick with them.
Laura Marentic is a personal trainer at Anytime Fitness in Waterloo and is owner of Glambition Girl fitness.
Source: http://wcfcourier.com/lifestyles/build-muscle-the-right-way/article...