The potential for muscle mass that your body can have is like your height, the color of your skin or your eyes. It depends on your genetics. It is true that there are people who by their heredity and constitution have more muscular physiques. But this does not mean that you cannot have a body with strong muscles. Most people never reach their full genetic potential.
The first thing we advise you is to accept and love your body as it is. That is the first step to developing a healthy and enviable physique. If we do not start from there, it is very likely that you will get frustrated and abandon any effort. But we are going to give you some simple tips so that in a few weeks you will see (and others notice) results.
Your muscle mass has a lot to do with what you ask of your muscles. Muscles grow when we ask for more strength and this is where resistance training can help you a lot. Cardiovascular exercise, which is the one that speeds up your heart rate, is very important for good health, and it also helps your muscles to be strong and healthy, but resistance exercise will gradually make your muscles use the proteins of your diet to grow and get stronger.
Begin by familiarizing yourself with the weights and start with very small weights. You will initially need to activate the muscles and strengthen the ligaments, tendons and joints. It is very important to start small to avoid injury.
In a few weeks you will know what weight allows you to do twelve repetitions comfortably and maintaining a form and slow, controlled and symmetrical movement (never do an exercise with so much weight that it does not allow the above). Do three or four sets of each exercise.
Each week, increase the weight until you can perform between eight and twelve perfect repetitions. Do the last ones very slowly and take good care of your shape and your joints. A small injury can delay your results for several weeks.
The complement to your training is as important as this one. You should get a good night’s rest and not exercise the same muscles every day. Allow at least two or three days to train the same muscles (or longer if you already lift a lot of weight).
Your diet should be rich in proteins such as meat, fish, chicken, and eggs and plenty of vegetables that will give you all the nutrients that your body will require to build new muscles.
Losing body fat, decreasing the amount of carbohydrates slightly and doing cardiovascular exercise two or three times a week will go a long way towards making your muscles visible. This is probably the hardest.
Be patient. You may not see results in the first few weeks, but remember that the prize goes to those who are consistent and persevere. Every workout you do, every meal well cooked and every night of good rest will bring you closer to your goals.