If you are trying to maintain the muscle mass on your body, you are reading the right article. Exercising and working out in a gym will help you build your muscles, but there are rules you should follow in order to keep them in form. Read on to discover them.

Rule One: Follow a Workout Routine

As they say, practice makes perfect. Make a muscle building plan, in case you do not have one already, and start working out. You can choose from various workout programs; they depend on your weightlifting experience.

For example, if you are a beginner, your muscles have to adapt to the weight you lift when working out. Therefore, you should gradually change your exercise program so you do not cause inflammation in your muscles.

Rule Two: Eat Healthy Food

Creating a nutrition plan is also necessary if you want to train properly. The nutrition plans include a daily intake of calories. You should include a lot of proteins and carbs in your meals and limit or even exclude processed foods – they are rich in calories but poor in nutrients.

Many bodybuilders add herbal supplements to their daily nutrition plan; their everyday meals include best testosterone boosters that stimulate the muscle growth.

Rule Three: Drink Lots of Water

Drinking water is essential to both your health and strength. When you train, you lose water through sweating. Since losing bodily fluids decreases performance by approximately 25%, it is crucial to drink water during workouts.

Although staying hydrated is important in building your muscles, you should still avoid drinks that have a lot of sugar.

Rule Four: Sleep Enough and Rest Well

After lifting heavy weights, no matter how often you do that, your body needs a rest. When you use a great effort in training, your muscle cells suffer damage – especially when you over-train.

In order to repair the damaged muscle fibers or to replace them with new ones, your body needs a relaxed and restful sleep; night rest feeds your body.


The mentioned rules may depend on how familiar you are with the exercises. If you are a beginner, you should practice more often, but keep the exercises’ level from low to moderate, because your muscles will need more time to recover. Train less but often.

If you are an advanced bodybuilder, your muscles will repair and recover faster so you can practice heavy exercises and lift more weight than individuals that are still beginners.

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