How To Build Muscle Safely Using Weights For Beginners

Why Build MisclesThere is a perception that building muscle is all about looking buff and is essentially a form of narcissism.  It seems to be a fairly common opinion that cardiovascular activity is the helpful kind whereas building muscle is all about looking good.  Well these preconceptions are simply not true.  For a balanced fitness regime, it is crucial that strength training is included.  So even if you feel that weights are not for you, you could do a lot worse than take a look at our handy guide to getting started with some muscle building.

Fitness Tips – Why build muscle?

If you’re not convinced by our opening paragraph, here are a couple of key reasons why you need to include strength training in your workout routine:

1)    Building muscle helps your metabolism and helps with weight loss

Calories are used to help your body keep going, but we also know that an excess of calories can lead you to put on weight.  So very often, the goal of someone’s workout will be to burn calories thereby losing some weight.

But it doesn’t stop there.  Calories can be burnt at other times too, not just when you’re working out.  As we said, calories are used to keep your body going and maintain it.  The more muscle you have, the more calories that will be burnt when you’re not even working out because the human body naturally burns more calories the more muscle you have.  So by building muscle, you’re contributing towards your body constantly burning more calories.  More calories burnt, less fat, better body, better you.

2)    Building muscle increases bone strength

When you work out, minerals are deposited in your bones that increase bone density and width which both contribute towards making your bones stronger.  This is obviously beneficial and will help you to stay healthy for longer, and will limit your risk of osteoporosis in later life.

So hopefully you’ve been convinced about the benefits of building muscle.  It really can make a monumental difference to your health and should be a key part of everyone’s exercise regime.  Don’t know where to start?  Look no further.  We’ll run through some key tips about some of the things you need to think about as part of your workout regime.Why Build Miscles


There are three key aspects of a diet designed to aid with muscle building: protein, carbohydrate and fat.  Let’s take a look at the benefits of these three components:

1)    Protein

Protein is essentially the main substance which will aid your muscle building goals.  One of the fundamental functions of protein is to build, maintain and repair muscle tissue.  Muscle cannot be built or maintained without protein, and this doesn’t just mean that you need to protein to get buff: you need it to live as without it you’d just be skin and bone.  In terms of muscle building, at the gym you break down a lot of muscle and protein is crucial in rebuilding the muscle.  So in order to help your muscles recover, you need to ensure you take enough protein in

Higher levels of protein can be found in meats and poultry, seafood, beans, peas, nuts and seeds.  Many people also get protein from supplement shakes – these allow you to get protein into your body as quickly as possible after a workout. Ask in your local health food store about some of the best pre workout supplements too which will include amino acids like creatine and glutamine, these supplements along with good quality whey protein shakes will really give you a head start in getting that great fit body,

2)    Carbohydrates

Carbohydrates are the main source of fuel for the body and its first point of call when exercising.  They are your body’s energy source and your body needs enough carbohydrate to function.

There are a couple of different types of carbohydrates: simple and complex.  Simple carbs can be useful – they’ll quite often provide you with a quick burst of energy, but its complex carbs which are even more useful.

Complex carbs provide you with longer lasting energy, so in terms of muscle building it’s important you get enough complex carbs in your diet.  If you don’t do this and your body isn’t provided with enough fuel via complex carbs then it will move on to its secondary energy source – protein, and for reasons we’ve discussed you don’t’ want it to do that!

Good levels of carbohydrates are found in whole grains, brown bread, rice, potatoes, fruit, vegetables and pulses.

3)    Fat

You may be surprised, but fat is a crucial substance that your body needs.  You should try and steer clear of ‘bad’ fats like trans-fats and saturated fats and focus on ‘good’ fats which are found in foods like olive oil, fish and nuts.

Young woman  doing fitness exercise with dumbbellWeights…where do I start?

So we’ve established that a good diet is necessary in order to aid muscle building but obviously one of the fundamental things one must do is actual build the muscle in the first place.  You’ll get the hang of it as you go along, but a great tip for someone starting off is just to purchase a set of dumbbells or you could try a kettle bell.  There are all sorts of exercises you can do with dumbbells and kettle bells that can train your whole body, these can be found on the internet or you could buy a good muscle building workout DVD.  Our advice would be to purchase dumbbells with removable weights or a light kettle bell so that you can start off with quite light weights and steadily up the weight as you get more and more competent.  Remember, the weight training and the diet must go hand in hand in order to help you build muscle. Start gently and don’t try to achieve too much too soon, but if you don’t even start you will never get that slim toned body you want. So get going now and enjoy the transformation. Happy building!

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