When it comes to the topic of muscle building, I've recently had some profound realizations. As a former fitness novice who was as thin as a bamboo stick, I can now fit into size M clothes. The journey to this point is truly worth sharing.
I remember when I first started working out, like many others, I thought that just running more and sweating more would build muscle. The result? I lost weight, but I looked even thinner. Later, I met a coach at the gym who told me, "Buddy, muscle building isn't played like that." That was when I had my epiphany.
First and foremost, strength training is king. Compound movements like bench presses, squats, and deadlifts are the "golden partners" in the muscle-building world. I now schedule 4-5 exercises per week, doing 4-6 sets of each, with 10-12 reps per set. Although it was exhausting at first, seeing myself gradually become more muscular in the mirror is an indescribable sense of achievement.
Regarding training intensity, I really want to remind everyone: don't push yourself too hard right from the start. I remember once being too eager and lifting heavy weights directly, and the next day I couldn't even hold chopsticks steady. Now I've learned to start with lighter weights and gradually increase. As the commenter "Moon Shadow Legend 999" mentioned, training by body part is also a good option. I now train one body part per day, and the results are even better.
In terms of diet, I've made many mistakes. At first, I thought eating more was enough, but I ended up eating a lot of burgers and fries, gaining little muscle but a rounder belly. Later, I learned that protein intake is particularly important during muscle building. Now, I eat high-protein foods like chicken breast, eggs, and milk every day, with a calorie intake 15%-20% higher than usual, but all from healthy foods. Speaking of which, I have to mention the commenter "Don't Play Games with Me." Indeed, a burger without sauce is relatively healthy, but it's still far from chicken breast.
Finally, let"s talk about sleep, which is really crucial. I used to stay up late playing games, and the next day my training performance was terrible. Now, I've developed a habit of going to bed early and waking up early, ensuring 8 hours of sleep every day, and my muscles recover much faster. As the commenter "Fitness Equipment Manufacturer" said, fitness really changes your lifestyle and makes you love yourself more.
In summary, there are no shortcuts in muscle building. Strength training, proper diet, and sufficient sleep are all indispensable. Although the process might be tough, the sense of achievement when you see your progress is absolutely worth it. I hope my experiences can help those on their muscle-building journey. Let"s get stronger together!
