If you want to get a body like Salman Khan, the original Bollywood body builder (remember the one handed push ups from Maine Pyaar Kiya?), then you need to learn the basics about body building. Salman Khan is also an ideal role model to have because he has built his body over a long time. Today stars get into shape for a movie within a few months but since you can’t afford to train all the time taking your time and being patient is the best way to go about building muscles. Here are the top 10 ways to get a body like Salman Khan.
10. Eat Whole Foods:
Whole foods mean anything that doesn’t come in well packaged form. All commercial processed foods such as, cereals, oats, pasta, bread, noodles, fruit juices, soda etc. contain a lot of chemicals, unwanted sugar, salt and preservatives that you don’t want to be eating. Fresh fruit, organic vegetables, local meat and unprocessed grains and pulses should form your diet if you want to build muscles. Try to get a protein and carbohydrate rich diet.
9. Eat Often:
When you start working out regularly you need to start eating multiple times a day. It is not a good idea to eat three large meals as the body tends to store most of it in the form of fat for later. Instead eat 5 to 6 small meals through out the day. Try to eat once in every 3 hours and remember to load up on carbohydrates otherwise the body will breakdown the muscles to get the necessary glucose.
8. Sleep Like a Baby:
Some famous body builder has said that there is nothing as over working, there is only under eating and under sleeping. If you get too tired in the gym then it might be because you are not getting proper sleep. Sleeping at least 8 hours daily is important for your body to get sufficient rest. The muscles grow while you sleep. Some professional bodybuilders take naps during the day as well.
7. Do Full Body Workouts:
A lot of amateurs make the mistake of concentrating only on a few muscle groups, especially the biceps. But if you want to build muscles you need to concentrate on your full body at least in the beginning. Only very advance level bodybuilders concentrate on specific muscle groups. For beginners maximum muscle is gained when full body workouts are done.
6. Learn Proper Technique:
Learning the proper technique of lifting weight is important to avoid injuries and improve efficiency. You’ll receive the full benefit of an exercise only when you learn the technique properly. Start slowly and at first concentrate on getting it right. If you don’t learn it right when you first start, it will be very hard to change it later on.
5. Do Less Cardio:
Cardio is great for fitness and endurance but if you want to build muscles you need to limit your cardio to two 30 minute sessions per week. Doing cardio uses up calories that you can be using to lift weight and build muscles. It is good as a warm up but should be done in limited amounts.
4. Drink Lots of Water:
Water is very important for building muscles. When you workout you lose a lot of water and if you don’t replenish it then your body will not recover on time. You should drink 2 to 4 liters of water daily. It depends on your size and the amount of workout you do.
3. Workout Till Fatigue:
The simple idea of building muscles is that you need to push them beyond their limits. When you train your muscles till fatigue the fibers start to break. This is important for bodybuilding as only by breaking the fibers you can make sure that they grow back larger and stronger.
2. More Weight Less Reps:
One key point to remember is to do fewer reps with heavier weights instead of going for more reps with lighter weights. The first technique helps in building muscles and the latter technique is for toning already built muscles and built endurance. Always remember that your goal is to increase strength and muscles.
1. Use Free Weights:
You don’t need to have access to high end machines to build muscles. In fact most bodybuilders agree that free weights are the best for muscle building. Machines balance the weights for you and let you focus on only one particular muscle. But free weights improve technique and balance and help all your muscles to grow.