The journey to achieving that ‘action hero’ body is usually more of an elusive chase for many. Here is what you need to know about getting there.
Alex kivumbi, a body builder went through a hard time gaining muscles without losing weight as most of the exercises he did would do both. After consulting a gym instructor, he was advised to do appropriate exercises as well as have the best diet to maintain his weight but gain muscles. Here are some exercises that will help you reach your goal while maintaining your body size.
Robert Ddamulira, a fitness expert notes that weight lifting will help you gain all the muscles you want without necessarily losing weight, these include dumbbells, barbells, kettle bells which involve use of more muscles hence their growth. He however advises that you carry weights according to your body size, carrying machines heavier than your body could lead to injuries.
Isaac Musisi a gym expert notes that there are also non machine exercises that are very effective for muscle building and these include;
Pull-ups work better on strengthening hand muscles, they involve holding a machine that is relatively higher that you then holding yourself up and down in a repeated manner. You can do this 10 times to avoid over working the muscles. Kivumbi notes that pull ups are the most effective of all the exercises which helped him gain hand muscles at a fast pace. He says to avoid injuries, you should avoiding overdoing it.
Isaac Mubikirwa, a body builder notes that squats strengthen muscles since they put them on pressure hence making them firm to handle the exerted pressure. Squats involve standing with legs spread apart then pushing the body down in a repeated manner for 10 to 20 minutes.
Ddamulira adds that push-ups also involves use of your general body weight, they strengten hand, shoulder, thigh and leg muscles more. You need to lay down in an open space head facing down, and carry your body up with the help of your hands. You can do this 10 to 15 times or more depending on how far you can go.
Mubikirwa adds that lung bells also help in building body muscles, this involves standing straight putting step forward with one leg leaving the other one behind, lower your hips until both knees are bent to an angle of 90 degrees. Make sure your front knees are directly above your ankle. This will help strengthen your leg, thigh and toe muscles.
He adds that seat ups are also a great muscle- building exercise, they will straighten your chest, hand and leg muscles. These involve lying on the ground with legs lied straight, then lifting the upper part of your body while leaving the legs glued in one place. You can do this twice a day for as long as your body can take.
Muscles need to recover from the pain inflicted on them through exercising, Ddamulira advises thus, “Rest for three days a week, when you over workout, you will lose weight which isn’t your goal and more so get body pains due to the constant torture imposed on it.”
Kivumbi adds that one should mind what they eat if they want to maintain their weight, he says he had to eat a balanced diet, which involves proteins, carbohydrates, greens and drink plenty of water to keep the body hydrated. He explains that the amount of food you eat shouldn’t be a worry because by exercising, you are burning what you eat.
Mubikirwa also recommends eating surplus calories to replace the lost ones, in this sense you don’t have to lose any weight as what is burnt is replaced.