You go to a gym and see lots of individuals doing the same thing from muscle training to weights. Of course, you know steroids will only give harmful side effects. So, how do you go about building your muscles without sacrificing your health?  

1.) Your appropriate meal ratio 

Muscle building consists of protein and carbohydrates and less fat. Your meals should always have this nutrient ratio: 30% protein, 40% carbohydrates and 30% fats. This is a good ratio to start if you want to tone your muscles fast. 

Incorporating training exercises and other rigorous activities can improve muscle mass. In this case, you’ll need a diet packed with carbohydrates to keep you energized. You’ll also need to increase your protein intake to add bulk to your muscles. Your nutrient ratio should be 30% protein, 50% carbohydrates and 20% fat. This way, you’ll have stored energy for a more rigorous task ahead.  

Are you having a hard time losing weight? In muscle building, weight loss can be achieved by regulating your carbohydrate intake. When you have excess storage of carbohydrates in the body, this can turn into fat if you don’t metabolize it. A nutritional ration of 40 % protein, 30% carbohydrates and 30% fat should lose those pounds. You can slowly work your way to increasing your protein intake and decreasing your fat and carbohydrate ratio. Protein increases your muscle mass and improve muscle tissues from the wear and tear of rigorous exercise routines.  

2.) Right Food Selections  

Protein is very crucial in the development of your muscles. Amino acids are important in repairing torn muscles and regenerating new cells. Food sources rich in protein are eggs, lean meat, nuts, legumes and beans to name a few. Fish is good for everyday meals since this contains less fat and more protein. Red meat is also packed with protein but have substantially high amounts of fat -- and this is something you’d like to stay away from.  

3.) Finding Appropriate Workout Routine  

Cardio exercises such as two days of treadmill jogging for 30 minutes are a good start. Sprint intervals can let you lose weight and spare your muscles. For example, you can run as fast as you can in a minute then slow down to a jog for about two minutes. Repeat this cycle for around thirty minutes, thrice a week.  

You can pick several workout routines to build your muscles. You should work no more than 20 repetitions in each muscle group -- better if it’s 12. You can do repetitions of six to 12 sets per muscle group for about 45 minutes. You should workout with a controlled speed, preferably 40 to 60 seconds. Controlling the speed of your workout will stimulate muscle growth.  

Don’t limit yourself and find other techniques to help improve your muscle training. Go with a co-worker or a friend in hitting the gym. Having someone to share interest with keeps you focused with your goals. With determination, you can have that perfectly toned body in less time!