Lifting weights is very popular for teenagers. With the increase in hormone levels it is very easy for them to gain muscle fast. However as you get older it becomes harder to gain lean muscle mass and maintain a healthy weight. Before you start to lose all hope about your ability to build muscle, there are a few things you need to consider before you start trying.
Set yourself realistic goals. If you want to build a lean muscular body it won’t happen overnight. If you are naturally thin aim to build 5 pounds of lean muscle per month (it is not uncommon to gain 40 pounds of muscle in 6 months with the right dedication) if you need to lose a few pounds of fat first try to lose 3-5 pounds a week but also lift weights and start building muscle as your losing fat. If you set unreachable goals you are just setting yourself up for failure before you even start.
It is important to warm up before lifting weights. Teenagers think they are bullet proof and just jump straight in but as you get older your body will need to warm up and prepare itself for the rigors of your workout. It also helps prevent injuries and your muscle will respond better. 5-10 minutes on a treadmill or stationary bike is enough to get you ready. Before you lift weights have a good stretch.
Change your eating habits. You do not stand a chance of gaining muscle if you are eating pizzas and drinking beer. The big secret to building muscle is not in a supplement it’s on your plate. Start eating protein and lots of it. Lean meat and fish are your best sources of protein. Whatever you do don’t forget your carbohydrates. These will give you long lasting energy and stop you from getting cravings or hunger pains.
Vary your workout routines. If you are repeating your routines for weeks or months on end with no variation you will not gain muscle. Our muscles adapt rapidly to the exercises they do, if you change things up every four weeks your muscles will not know what’s coming next. Vary your set and rep ranges as well as the exercises you do. Remember there is more than one way to work your chest and this goes for every muscle in your body. Weight training doesn’t have to be boring.
Get plenty of rest your muscles will thank you for it and repay you with growth. We build muscle when we rest not when we lift weights so if you don’t rest properly between workouts you won’t gain muscle fast.
These are a few of the basic steps you can take if you want to gain muscle fast. If you follow these simple but effective tips you will have the growth of a teenager with raging hormones, it’s never too late.
