The Abs Diet Get Fit Stay Fit Plan: The Exercise Program to Flatten Your Belly, Reshape Your Body, and Give You Abs for Life!
by David Zinczenko, Ted Spiker
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Building muscle mass brings a host of benefits. It’ll make you stronger, of course, but it’ll also boost your flexibility. It’ll increase your overall health. And it will certainly make you look more attractive. When you increase your muscle mass, you become a more confident, energetic person.

Too often, though, people, eager to achieve these benefits, turn to unnatural ways to build this muscle mass. They hope to find a magic product that will build their muscles more quickly.

Unfortunately, there are no short cuts when it comes to building muscles. But the good news is that anyone can increase the size of their muscles through natural body building methods.

Here are five steps you can take to increase your muscle mass with natural body building:

1. Focus on the exercises that work the most muscles at one time. These routines, known as compound exercises, give you the biggest payoff for the work you’re doing. Don’t waste your time on isolation exercises that only work one muscle at a time. Some of the best compound exercises are bench presses, squats, pull-ups and rows.
2. Focus on repetition, not the amount of weight you’re lifting. There is no shame in starting with free weights that weigh as little as 10 to 15 pounds. The key is to lift those weights, no matter how heavy they are, as many times as you can. Then you need to increase those repetitions every week. As you build muscle, you can also increase the size of the weights that you lift.
3. Don’t forget the importance of rest. Most people don’t realize that muscles don’t grow while you’re working out. They grow when you’re resting. If you work out too often, you don’t give your muscles the time they need to get bigger. It’s best to limit your natural body building sessions to three or four times a week.
4. Don’t lift weights too long. Many beginners, full of energy, try to take on workouts that last too long. Again, this doesn’t leave your muscles with enough rest time to grow. Limit your workout sessions to 45 minutes at the most. Anything more and you’ll experience diminishing returns. You also run the risk of injuring yourself.
5. Don’t expect too much too soon. You won’t turn your pot belly into a rippling six-pack in just two weeks. You won’t develop Popeye-sized forearms in three. Building muscle mass takes time and commitment. You’ll only see real results if you commit to your workouts for the long term.

If you follow these five tips, you will build your muscle mass naturally. Just remember to never overdo your natural body building sessions; if you do, the odds are great that you’ll either burn out and quit or suffer a nagging, long-term injury.

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