Are you fed up with Tom, Dick and Harry telling you how to pack your muscles? Does it make you sad to look the way you do? Are the workouts not paying off? Maybe it is time you spent time on take the muscle building process step by step. This four- step guide is safe and it works for sure.

One of the reasons that you are not gaining the muscles you desire might be because you are not following all the steps in the right way. So set these basics right before you go forward and you will be rewarded with the figure you want.

So without any drugs and fake supplements, just start following the four steps which would really help to build muscles.

- Promise yourself to weight train three or four times a week. The strength training will induce your muscles to grow. Follow this with a rest and good food which will aid the muscle growth. Do this on a continuous basis. The right thing to do would be to give a three day break between the workouts. You should also exercise your upper body and the lower half twice a week.

- Eat five to seven balanced meals a day that includes proteins, carbohydrates and fats. An average person would eat three meals a day but not if you are a bodybuilder. If you are serious about building muscle then eat five to seven balanced meals. The caloric value of what you eat should be 15-18 times your current body weight. The food should have 45% carbohydrates, 35% protein and 20% fat. 50% of the meals should be in solid form and the balance may include a substitute liquid meal supplement.

- Stretch before you lift weights You should stretch for half the time you spend lifting weights. Most people go on doing their strength training as well as aerobics without doing the requisite stretching. What stretching does is that restores the muscles to its normal length. When you are in training, your muscle tissues tend to shorten and will weaken. You will get slower and have a greater tendency to get hurt. It’s like this if you lift weights for four hours, you should stretch for two. The action of the muscles when lifting weights must be balanced out with the stretching, or you will definitely have a problem.

- Take supplement which have a proven track record of at least three years. A popular Australian strength training coach has gone on record to say that you should take supplements which have been in the market for three year. These supplements should be time tested and will save the bother of wading through all the advertising hype in the magazines. This rule will knock out most of the supplements. Make sure you take your dose of multi vitamins, fish oil capsules, powdered creatine and protein powders. All the right ingredients to build up your muscle mass.

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