How to Build Muscle - Be a Lean, Mean, Muscle Machine
Ever wondered why a cave man never had to ask, “How to build muscle?” As historical pictures illustrate, cave men seem to be built with rock hard bodies. The reason for that is really simple – they had healthy diets and they led active lifestyles.
During their times, there was no need or craving for fatty and processed foods simply because it didn’t exist. Their diet consists of raw meat, fish, fruits, and vegetables. Gyms didn’t exist back then, either. And even if they did, people wouldn’t have had the time to go to gyms. They were up by sunrise and hunted until the sun set; built their own houses without the need for an electric drill; climbed big trees and conquered high mountains; fought against wild animals like lions and bears… need I say more? If you want to become a lean, mean, muscle machine like cave men were, you need to learn from them and follow their example.
Diet
Have you ever heard of the Paleo Diet? Taking inspiration from our ancestors, the cave men, Dr. Cordain wrote a book wherein he talks about what he calls a “pre-historic menu”, also known as the Paleo Diet. The theory behind it is easy to understand. He says that no cave man was ever obese or too skinny, mainly because our ancestors had the proper diet, a diet which consisted of lots of lean meat, fish, seafood, fruits, and non-starchy vegetables. He advises people to avoid cereal, legumes, dairy products, and processed food.
If adhering to the Paleo diet strictly sounds a bit too drastic, you can still get excellent results just by following the basics. Add more fruits and vegetables to your diet; avoid processed and fatty foods; and most importantly, eat more lean meat and fish. Lean protein, the building blocks of muscle fibers, can mainly be found in lean meat and fish. The more muscle fibers, the larger the muscles.
Exercise
However, no matter how much protein is stored in your body, you cannot expect to build muscles without any activity at all. The best way to increase muscle mass is to do targeted strength training. The general rule of thumb in building muscles is to stress your muscles by lifting heavy weights. The theory behind it is that lifting weights basically tears the muscle fibers. Given ample time, the fibers then heal back together stronger and larger than before. With this in mind, remember that if it seems like your muscles are no longer challenged by the weights you are carrying it is time to gradually add more. Also, always keep in mind to give your muscles sufficient time to heal.
There are hundreds of ways to build muscles; however, most of them are tiring and hard to do.
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