字幕表 動画を再生する 英語字幕をプリント How to Build Muscle. If you find your energy level and confidence lacking, added muscle may give you the boost you need and improve your health in the process. You will need Weights Whole foods Rest and trainer (optional). Never change your diet without first consulting your physician. Step 1. Make time to visit the gym or lift weights at home and develop a consistent routine that works for your schedule. Hire a trainer, if you can afford one. They will be draw up a plan for you based on your goals, and they'll help you stick to it. Step 2. Work your whole body by pairing exercises that utilize opposing muscles and compound movements that involve multiple muscle groups. Switch up your workout routine every six to 10 weeks to prevent your body from adapting. Step 3. Focus on doing three to four sets of between five and six exercises. Each set should be eight to 12 reps. Step 4. Eat whole foods – foods that are unprocessed and unrefined. You’ll have less body fat, and the vitamin and mineral content will help muscle recovery. Step 5. Rest your muscles at least 24 to 48 hours between workouts for the same muscle group. Diet and rest are just as important as the exercises you do in the gym, so don't cut corners on either. Step 6. Prevent overtraining by keeping workouts to an hour or less, four to five days a week. Working harder doesn't necessarily translate into bigger gains. Did you know Did you know? According to the American Diabetes Association, nine out of 10 people who have been diagnosed with type 2 diabetes are overweight.