Tips to Build Muscles & a Six Pack

Whether you want to increase muscle mass or tone up the stomach for a six pack, finding the proper routine will help you achieve your goals. Each person develops muscle differently, so there is not one set guide for building muscle and developing a six pack. Strength training, eating a healthy diet and sticking with a program will help you tone up muscle on the entire body.

  1. Strength training

    • The only way to build muscle is to do weight lifting, either with free weights or gym equipment. Aside from building muscle, strength training increases the metabolism so you burn calories even at rest, builds body endurance and strengthens bones and joints.

      Build muscles by using free weights to do bicep curls, tricep kickbacks and bench presses for the chest. You may also use your own body weight to work arm, chest and leg muscles by doing push-ups, squats and leg dips. If you have access to the gym, use weight equipment to work all muscles of the body.

      Experts suggest doing strength training to build muscles three times a week, for 45 minute sessions. Typically, you should do 12 to 15 repetitions of each exercise, for three sets. Allow one day of rest in between strength sessions to allow the muscles to repair torn muscle fibers to reduce risk of injury.

    Healthy Diet

    • Eating a healthy diet keeps the weight down and provides nutrients to the body for proper muscle development. Get plenty of lean protein each day in the form of fish, egg, lean meats, and poultry and carbohydrates such as brown rice and whole grain products. Vegetables and fruits are essential in any diet, so get plenty of dark-green leafy varieties and fruits like bananas, apples, and oranges which contain antioxidants and vitamins.

      You will need fuel while build muscle, so eating plenty of times throughout the day is essential for staying strong. Eat breakfast within an hour of waking to start the metabolism and eat or drink protein before and after a workout to provide nutrients to the muscles. Eat every three hours to keep the metabolism up and increase time for muscle repairs.

    Toning the Stomach

    • According to the Mayo Clinic, crunches alone will not give you a six pack. To tone the abdomen, you need to burn fat through cardio activities and incorporate abdominal workouts each day to build muscle tone simultaneously. Crunches on the floor or exercise stability ball can help to build muscle, defining the abdomen to appear like a six pack.

      To do crunches, lie on the floor or place the stability ball in the small of the back and lean back. Come up slightly, engaging the ab muscles in a crunch. Work the oblique muscles by doing a crunch, but rather lift the knee up to the opposite elbow, alternating for 12 to 15 repetitions in three sets daily.