Building muscle requires a combination of strength-building exercises and eating high-quality foods that are high in protein. Nonfat milk is a high-quality food, containing approximately 8 g of protein and 83 calories in 1 cup, according to the United States Department of Agriculture. Milk is also an excellent source of dietary calcium and vitamin D, if you choose enriched milk. To build muscle, you need to consume more calories than you expend. In addition, muscle requires more calories than fat as fuel for your body, so you need the extra calories as well as the protein to increase muscle mass. You can determine your base number of daily total calories needed. You will need to add calories to your base number in order to gain weight and will rely on milk to add those calories, along with protein. Also emphasize consumption of fresh fruits, vegetables, whole grains, lean meats and low-fat and nonfat dairy products.

Eating well is the primary way to enhance the effects of strength-building exercise. Your body needs a full 3500 calories to gain a pound of weight, and you want that pound to consist of muscle mass rather than fat. ScienceDaily cites a 2007 study by McMaster University that found that participants who drank milk after a workout experienced more muscle weight gain and increased fat loss than individuals who drank soy-based beverages. The researchers speculate that milk may be the ideal supplement for losing weight and building muscle mass. This may be due to the essential nutrients that milk provides, aside from protein. Drink a total of at least 3 cups of nonfat milk daily, including the 1 to 2 cups you drink after every workout. This will add approximately 300 calories to your diet and 24 g of protein. Drinking milk is an easy way to supplement the protein you consume in your foods. Weighing yourself daily can cause frustration, because you may experience fluctuations in weight due to water retention or hormonal changes. Weighing once a week will provide you with an average that you can use to gauge your progress. Ideally, with the addition of approximately 300 calories of milk daily, you should aim for a gain of 1/2 lb. Measure yourself weekly. Make a diary of the size of your muscles and monitor the changes in mass you experience. Adjust your workout routine if you aren't seeing results within two weeks. If you are a hard gainer and need more calories and protein to gain muscle, Titan Rise Male Enhancement add an extra cup of milk to your daily diet.

To add in even more cardio, intersperse intervals of jumping rope, jumping jacks, sprints or high knees in between the strength-training sets. Many gyms also have a full schedule of group exercise classes for variety. Joining a gym expands your muscle-building options exponentially. What is your goal? Do you just want to get all-over fit, or do you want to develop explosive strength or size? It's not too late for any of those goals. For developing overall fitness, you can start with machines. These are often organized in a circuit, and by using many different machines, you'll get a full-body workout without having to think of which exercise you're doing next. Changing weights is easy using the weight stack, so you can start out light and gradually increase the resistance as you get stronger. Free weights add in another layer of skill. While machines provide support for your body during the exercises and move in a limited range of motion, free weights - as the name implies - move freely through space and in many different directions.

This requires more work from your muscles - not only your major muscle groups, but your smaller stabilizer muscles as well. It's a good idea to start to add in some free-weight moves once you feel comfortable using the machines. Free weights is a broad category including any weight not limited by range of motion, including dumbbells, barbells, kettlebells and medicine balls. Most gyms have cable machines too. These machines fall somewhere between circuit machines and free weights. They have cables attached to pulleys and weight stacks and can move in a wide range of motion, although they are stationary in the sense that they are attached to the cable apparatus. You can do almost any free-weight exercise using a cable machine - the benefit is that you have all the weight you need at the shift of a pin in the weight stack. This builds foundational strength. Do this for about a month, performing a variety of exercises targeting all your major muscle groups.

Next, begin to add weight and lower your reps to 8 to 12. You can also add in a third or fourth set here to increase volume. Stay at this stage for another month or longer. If your goal is simply to get fit, this is your sweet spot. All you need to do is continue to progress the weight and change up the exercises frequently to avoid muscle adaptation. If your goal is hypertrophy - mass gains - or maximum strength, here is where you will deviate from the foundations. To gain size, stay within a rep range of 6 to 12, recommends NASM. Lift heaver weights and take longer rest breaks of one to two minutes between sets. According to an article published in NASM's American Fitness in fall 2017, if your goal is maximum strength, you should reduce your reps to 1 to 5 per set but increase the intensity. This applies to both the weight and the speed of your lifts, which should be faster than lifts for other goals.