Here's a list of 5 bodybuilding fictions.
1. 12 Rep rule
Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.
2. Three Set rule
There's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice verse. This keeps the total number of repetitions done of an exercise equal.
3. Three to four exercises per group
This is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group you are not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.
4. My knees, my toes
It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.
But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.
Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.
5. Lift weights, draw abs
The is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdomen is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdomen, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.
Friday, October 30, 2009
Thursday, October 29, 2009
METABOLISM AND MUSCLE GAIN
The Role of Metabolism in Muscle Gain
A well balanced diet, and the proper workout regimen, always work hand in hand in gaining muscle. If you are going for a well sculpted body with fine cuts and muscle definition, then you need to lose all the unwanted body fats in your body. This doesn’t mean though that you have to starve yourself, on the contrary, you need to eat more, more of the types of food that can increase your metabolism.
Dieting is not just about eating small amount of food, it’s more about having the proper eating habits. Remember the food pyramid? It’s all about knowing what to eat more and what to eat less. Eat plenty of whole grains, vegetables, and fruits. Limit your intake of fatty and sugary foods. But in gaining muscle, you need to have the proper amount of calories which will help fuel muscle growth and development. So preparing a special diet is in order. Getting the services of a dietitian or nutritionist can help you a lot.
At first you may think that you are not losing weight fast enough. But if your goal is gaining muscle, then losing weight is not as fast as it would be when working out for the purpose of losing weight alone. This is because in a lose weight and gain muscle program, your weight reduction in body fat will be appended by the weight gain of muscle growth. This is a good thing as your weight will not be based on how much body fat you have but by the muscles you have gained.
Metabolism is essential in your workout.This is the process that boosts and generates energy for the body to help in developing your muscles. As you develop a good diet, you will be able to tweak the maximum efficiency of your body in producing energy which is very much needed when you are working out. Even all your normal activities like walking, sleeping, breathing and plain sitting require energy, so imagine how much would be needed when working out strenuously?
For gaining muscle, you will indeed be working out strenuously. You will be doing lots of strength training and weight lifting. Heavy weights will greatly help you in developing muscles. This can get very tiring though, so you really have to be determined in keeping up with your program. A professional trainer will be able to provide you a specialized strength training that will be able to maximize your training time.
Your attitude towards developing yourself will also make a big impact. You must be persistent and patient. Muscles don’t grow overnight. In fact, you won’t really be able to notice them in the first few weeks. But don’t be discouraged, just stick with your program. The body and muscle pains you feel after working out is a clear sign that what you’re doing is working. Feel the burn.
The basics in gaining muscle and losing weight is not just about breaking a sweat, its all about laser targeting of all the aspects involved. A good diet (proper eating habits), and a rigid strength training and workout regimen, will definitely set you on the road to losing weight, gaining muscle, and basically bring out a better looking and healthier you.
Boosting Your Metabolism To Gain Muscles
Your body has a rate that metabolizes food into energy to be stored in forms of fats and glucose. The more your body increases its percentage of utilizing energy, the more your muscle gains mass. In order gain firm muscles, your body will have to adapt to the stress cast upon your body and muscles.
These instructions are of the moderate type. Following the ways will let you boost your metabolism and at the same time gain the muscle mass that you desire.
1. Do a 10-minute warm up. You can do a brisk walk in order to get blood pumping. This kind of warm up exercise can increase the amount of circulating blood inside your body. Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state. Your muscles will also become more receptive to any kinds of resistance.
2. Be sure that you target larger muscle groups in order to boost the level of your metabolism and provide the needed resistance your body needs to build the muscles. You have to maintain consistency in order for you to capture results in just a couple of months.
3. Start on your hips, buttocks and thighs. Do some lunges to raise the amount of your metabolic rate. You should first hold on to something hard to be able to attain balance. As you build the muscles that you need, you have can now stick to supporting the lower part of your body and holding dumbbells to raise the muscle resistance and metabolism.
4. Stand straight then use the dumbbell which has the heaviest proportion that you can lift comfortably over the head. Grasp it at the level of your shoulder with the palm of your hand facing forward then push it overhead in a straight manner until your arm have reached its full extension before it returns from the position where you started. Do this exercise in 10 repetitions, slowly so that you will not strain your arm after which, switch the dumbbell to the other arm. Do the repetitions at least three times from either hands. You have to be sure that your body and arms can tolerate the repetitions otherwise you are prone to muscle wasting as well as injury.
5. Alternate exercises. For the last one mentioned, you can do the dumbbells and after several repetitions, go down with the push-up. This is very efficient because of the evident use in military training. Push-ups, in general, provides resistance to weight that is needed to build muscles and at the same time increasing the rate of metabolism. If you are having difficulties with push-ups, you can start with simpler ones like knee push-ups.
6. For other upper-body exercises, you can use the dumbbells so that you can target the shoulders, upper muscles of the chest, forearms and muscles of your deltoid. Dumbbells have greater chances of increasing the rate of your metabolism faster that other equipments do.
7. Lastly, consider to alter certain areas in your lifestyle that is in conjunction with the exercise that you are habitually maximizing. If you consume more fats before, then try toning it down to limited amounts. Instead, consume something that has a higher content of protein, calories and nutrients.
Always ensure that you consume vegetables, whole grain and citrus fruits. This is advantageous for muscle gaining technique.
A well balanced diet, and the proper workout regimen, always work hand in hand in gaining muscle. If you are going for a well sculpted body with fine cuts and muscle definition, then you need to lose all the unwanted body fats in your body. This doesn’t mean though that you have to starve yourself, on the contrary, you need to eat more, more of the types of food that can increase your metabolism.
Dieting is not just about eating small amount of food, it’s more about having the proper eating habits. Remember the food pyramid? It’s all about knowing what to eat more and what to eat less. Eat plenty of whole grains, vegetables, and fruits. Limit your intake of fatty and sugary foods. But in gaining muscle, you need to have the proper amount of calories which will help fuel muscle growth and development. So preparing a special diet is in order. Getting the services of a dietitian or nutritionist can help you a lot.
At first you may think that you are not losing weight fast enough. But if your goal is gaining muscle, then losing weight is not as fast as it would be when working out for the purpose of losing weight alone. This is because in a lose weight and gain muscle program, your weight reduction in body fat will be appended by the weight gain of muscle growth. This is a good thing as your weight will not be based on how much body fat you have but by the muscles you have gained.
Metabolism is essential in your workout.This is the process that boosts and generates energy for the body to help in developing your muscles. As you develop a good diet, you will be able to tweak the maximum efficiency of your body in producing energy which is very much needed when you are working out. Even all your normal activities like walking, sleeping, breathing and plain sitting require energy, so imagine how much would be needed when working out strenuously?
For gaining muscle, you will indeed be working out strenuously. You will be doing lots of strength training and weight lifting. Heavy weights will greatly help you in developing muscles. This can get very tiring though, so you really have to be determined in keeping up with your program. A professional trainer will be able to provide you a specialized strength training that will be able to maximize your training time.
Your attitude towards developing yourself will also make a big impact. You must be persistent and patient. Muscles don’t grow overnight. In fact, you won’t really be able to notice them in the first few weeks. But don’t be discouraged, just stick with your program. The body and muscle pains you feel after working out is a clear sign that what you’re doing is working. Feel the burn.
The basics in gaining muscle and losing weight is not just about breaking a sweat, its all about laser targeting of all the aspects involved. A good diet (proper eating habits), and a rigid strength training and workout regimen, will definitely set you on the road to losing weight, gaining muscle, and basically bring out a better looking and healthier you.
Boosting Your Metabolism To Gain Muscles
Your body has a rate that metabolizes food into energy to be stored in forms of fats and glucose. The more your body increases its percentage of utilizing energy, the more your muscle gains mass. In order gain firm muscles, your body will have to adapt to the stress cast upon your body and muscles.
These instructions are of the moderate type. Following the ways will let you boost your metabolism and at the same time gain the muscle mass that you desire.
1. Do a 10-minute warm up. You can do a brisk walk in order to get blood pumping. This kind of warm up exercise can increase the amount of circulating blood inside your body. Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state. Your muscles will also become more receptive to any kinds of resistance.
2. Be sure that you target larger muscle groups in order to boost the level of your metabolism and provide the needed resistance your body needs to build the muscles. You have to maintain consistency in order for you to capture results in just a couple of months.
3. Start on your hips, buttocks and thighs. Do some lunges to raise the amount of your metabolic rate. You should first hold on to something hard to be able to attain balance. As you build the muscles that you need, you have can now stick to supporting the lower part of your body and holding dumbbells to raise the muscle resistance and metabolism.
4. Stand straight then use the dumbbell which has the heaviest proportion that you can lift comfortably over the head. Grasp it at the level of your shoulder with the palm of your hand facing forward then push it overhead in a straight manner until your arm have reached its full extension before it returns from the position where you started. Do this exercise in 10 repetitions, slowly so that you will not strain your arm after which, switch the dumbbell to the other arm. Do the repetitions at least three times from either hands. You have to be sure that your body and arms can tolerate the repetitions otherwise you are prone to muscle wasting as well as injury.
5. Alternate exercises. For the last one mentioned, you can do the dumbbells and after several repetitions, go down with the push-up. This is very efficient because of the evident use in military training. Push-ups, in general, provides resistance to weight that is needed to build muscles and at the same time increasing the rate of metabolism. If you are having difficulties with push-ups, you can start with simpler ones like knee push-ups.
6. For other upper-body exercises, you can use the dumbbells so that you can target the shoulders, upper muscles of the chest, forearms and muscles of your deltoid. Dumbbells have greater chances of increasing the rate of your metabolism faster that other equipments do.
7. Lastly, consider to alter certain areas in your lifestyle that is in conjunction with the exercise that you are habitually maximizing. If you consume more fats before, then try toning it down to limited amounts. Instead, consume something that has a higher content of protein, calories and nutrients.
Always ensure that you consume vegetables, whole grain and citrus fruits. This is advantageous for muscle gaining technique.
Sunday, October 25, 2009
Five Effective Ways to Gain Muscles
If you have spent all your life inside the gym just to find out that nothing’s happening aside from muscle pains then you must be doing something really wrong. You have to assess yourself. Fact is, gaining muscle mass can't be done in just a day. You can’t even see it coming even if weeks have already passed. Muscle gain is achieved only after months of rigid exercise and it requires lots and lots of devotion and determination in order for your body building program to work.
Here are five of the most effective ways to help you boost up your knowledge and skills in totally achieving your muscle growth goal.
1.Have a meaty diet
In order to increase the mass of your body, you have to increase protein intake. That would be simple, right? Meats should be categorized as red meat because they contain certain nutrients that are required for your muscles to grow. You don’t need scientists to figure that one out. You just need to combine protein with the right kind of food like veggies or juice drinks which will help you to further acquire the buffer you need.
2.Use weights, the free ones
Here, you can use the usual dumbbells in order to add to the movements of your exercise. This equipment can also improve your ancillary muscles in order to have a wider range of motion. Free weights are also helpful in increasing the number of muscles that you want.
3.Safety first
Above all else, before and after you start your routine in the gym, you have to observe proper safety in order to avoid or prevent any injuries that may occur. When you’re bodybuilding, be sure that you take it one step at a time. Don’t combine heavy weight with intensive sessions of workouts because you make yourself more vulnerable to get injured. It’s very common for bodybuilders to experience strains, torn and disc slips. You can avoid these things from happening just by being more aware of the different precautionary measures. You also might want to warm up so that your body’s circulation will be more efficient once you start the real session.
4.Flirt with alternatives
If you think that you already have met your requirements for your body, you can do other maximums in order to assess yourself. This will give you the opportunity to check the status of your overall strength. However, when you do something more strenuous, you have to make sure that your muscles can handle the stress otherwise it will have a negative feedback on your muscles. Thus, in the duration of your bodybuilding time, you are still expected and recommended that you increase the weight.
5.Observe Other People
In order to assess that you have achieved something, you have to determine how far you’ve come. You can check your present status from other people or muscle teams. This will teach you other terms on how to improve some areas of your strengths and weaknesses. In observing people, you will be able to see how far you’ve come in gaining muscle mass or how much more there is to do.
Comparison is always effective to improve someone’s ideals and capabilities.
Here are five of the most effective ways to help you boost up your knowledge and skills in totally achieving your muscle growth goal.
1.Have a meaty diet
In order to increase the mass of your body, you have to increase protein intake. That would be simple, right? Meats should be categorized as red meat because they contain certain nutrients that are required for your muscles to grow. You don’t need scientists to figure that one out. You just need to combine protein with the right kind of food like veggies or juice drinks which will help you to further acquire the buffer you need.
2.Use weights, the free ones
Here, you can use the usual dumbbells in order to add to the movements of your exercise. This equipment can also improve your ancillary muscles in order to have a wider range of motion. Free weights are also helpful in increasing the number of muscles that you want.
3.Safety first
Above all else, before and after you start your routine in the gym, you have to observe proper safety in order to avoid or prevent any injuries that may occur. When you’re bodybuilding, be sure that you take it one step at a time. Don’t combine heavy weight with intensive sessions of workouts because you make yourself more vulnerable to get injured. It’s very common for bodybuilders to experience strains, torn and disc slips. You can avoid these things from happening just by being more aware of the different precautionary measures. You also might want to warm up so that your body’s circulation will be more efficient once you start the real session.
4.Flirt with alternatives
If you think that you already have met your requirements for your body, you can do other maximums in order to assess yourself. This will give you the opportunity to check the status of your overall strength. However, when you do something more strenuous, you have to make sure that your muscles can handle the stress otherwise it will have a negative feedback on your muscles. Thus, in the duration of your bodybuilding time, you are still expected and recommended that you increase the weight.
5.Observe Other People
In order to assess that you have achieved something, you have to determine how far you’ve come. You can check your present status from other people or muscle teams. This will teach you other terms on how to improve some areas of your strengths and weaknesses. In observing people, you will be able to see how far you’ve come in gaining muscle mass or how much more there is to do.
Comparison is always effective to improve someone’s ideals and capabilities.
Saturday, October 24, 2009
THE RIGHT FOOD THAT PROMOTES MUSCLE GAIN
Most people go on strict diets when developing their body. A lot of us dream of having a healthy and great looking body. Some spend countless hours in the gym, and spend thousands of dollars on equipment just to gain muscles. Some people even have medicine cabinets lined up and filled to the brim with gain muscle medications and supplements. The fact is, a lot of these people find the process too tedious and too slow.
Going back to eating more for gaining muscle, this may sound incredulous to some as popular notion would have people cutting back on their food intake so that body fat will be diminished allowing muscles to be more pronounced. As there are more body fat covering the muscles, they are not able to fully expose all the cuts and lines that give the body muscle definition.
Cutting off our calorie intake, will not give your muscles the proper nutrition it needs to help make them grow bigger. What you need to do is to increase your calorie intake if you want to gain weight, but this pertains to gaining weight because of muscle development, and not body fat. Ingest proteins and fats to provide your body all the calories it requires to gain muscle but be wary in ingesting too much calories because then the result would be the development of body fat.
This is where having a good workout routine comes in. As you do your regular workout, targeting the muscles which you want to develop, you will be able to burn all the calories you have ingested allowing it to go to your muscles to help them develop, and at the same time, avoid them into turning into body fat.
For faster muscle gain and growth, do workouts that include heavy weights. Be very patient and persistent. Some people tend to give up as frequent lifting of heavy weights can literally be a pain. If you are not accustomed to lifting weights, then it’s highly likely that you will feel soreness in your muscles. This is natural; in fact, this is one way your body is telling you that your muscles are growing, think of it as growing pains.
Weight lifting will promote muscle gain and as you eat more, the increased caloric intake will supply the boost your body will need to promote the growth of muscle tissues. When building muscle tissues, you will also be gaining strength. If you diet too much and not have the proper food intake while weight lifting, you will just lose muscle instead of your goal of building them. Doing free weight exercises in addition to lifting heavy weights will help in gaining muscle faster. Your body will be able to quickly respond in its process of building muscle.
So how much is eating more and yet not gaining body fat? That all depends on you, your body structure will determine this. A nutritionist will be able to determine how much calorie intake you will need in gaining muscle.
With a steady food intake specially developed for you and a proper workout, you will soon be able to develop the body you have always wanted and also gain the self confidence and pride that will make you feel a whole lot better about yourself.
Eat Right to Gain Muscles Correctly
Without proper diet, you can’t expect to gain the muscle that you want. It is not enough to know all weight gain exercises to be able to achieve your desired muscle mass. You have to also be particular about what goes in and out of your body. Diet will support your bodybuilding methods.
Here are some ways to ensure that you acquire the correct diet in you weight gain activity.
1. Eat at least two times your body weight protein diet
For example, if you weight 100lbs, you must eat a diet that will give you at least 100 up to 200 grams of protein so that you are assured to obtain muscle growth consistently. For those who are into full time bodybuilding, it is advised that you consume 2 to 3 times your bodyweight in regards to protein.
2.Eat varieties of protein
You should a have protein varieties to consider. One of which is red meat which is rich in protein although there are also alternatives like fish. Cottage cheese, soy, nuts, beans and rice are all rich in protein. On the other hand, these products have different kinds of amino acids which is why varieties are much, much better.
3.Take supplements
Other sources of protein can be taken from supplements wherein you don’t have to buy meat just to attain the required protein in your everyday consumption. Soy proteins are some of the common examples. You have to make sure that you incorporate these in your meal with increased fluid intake must or else it will strain the kidneys or liver and will contribute to a certain impact on the part of the organs. Increased fluid intake will be helpful in flushing out the negative effects of consuming high protein.
4.Balance your diet with exercise
If you are doing a strenuous routine or anything aerobic, if you don’t eat a diet that is high in protein it will cause your muscles to lose its strength and mass. There are numerous college and even high school athletes that are faced with muscle strength that are declining through the season of their game because they are unaware of this fact. Following this will not do any harm and instead becomes advantageous.
5.Add carbohydrates to your diet
Carbohydrates should always be included in your diet because it’s responsible for the energy that you exert when you lift weights or any heavy object. You will not be pumped up without taking in carbs with your proteins. Carbohydrate is one essential element needed in the production of energy.
WORDS OF CAUTION
a. Drink loads of water
To be able to replace the fluid that was lost in your body and to eliminate the waste product of protein metabolism. This will also prevent your high-protein diet from harming or damaging your organs and is actually helpful to make you lose weight.
b. Calories must be minimized
If you really want to gain the weight that you desire. It will be difficult on your part to exert a lot of efforts without gaining anything.
c. Never consider taking steroids.
It will only give you more negative than positive effects. You should consider gaining muscle the natural way so that measures will be healthier on the part of your body. Even health experts won’t advice the use of steroids because of the numerous negative side effects that one can get.
Going back to eating more for gaining muscle, this may sound incredulous to some as popular notion would have people cutting back on their food intake so that body fat will be diminished allowing muscles to be more pronounced. As there are more body fat covering the muscles, they are not able to fully expose all the cuts and lines that give the body muscle definition.
Cutting off our calorie intake, will not give your muscles the proper nutrition it needs to help make them grow bigger. What you need to do is to increase your calorie intake if you want to gain weight, but this pertains to gaining weight because of muscle development, and not body fat. Ingest proteins and fats to provide your body all the calories it requires to gain muscle but be wary in ingesting too much calories because then the result would be the development of body fat.
This is where having a good workout routine comes in. As you do your regular workout, targeting the muscles which you want to develop, you will be able to burn all the calories you have ingested allowing it to go to your muscles to help them develop, and at the same time, avoid them into turning into body fat.
For faster muscle gain and growth, do workouts that include heavy weights. Be very patient and persistent. Some people tend to give up as frequent lifting of heavy weights can literally be a pain. If you are not accustomed to lifting weights, then it’s highly likely that you will feel soreness in your muscles. This is natural; in fact, this is one way your body is telling you that your muscles are growing, think of it as growing pains.
Weight lifting will promote muscle gain and as you eat more, the increased caloric intake will supply the boost your body will need to promote the growth of muscle tissues. When building muscle tissues, you will also be gaining strength. If you diet too much and not have the proper food intake while weight lifting, you will just lose muscle instead of your goal of building them. Doing free weight exercises in addition to lifting heavy weights will help in gaining muscle faster. Your body will be able to quickly respond in its process of building muscle.
So how much is eating more and yet not gaining body fat? That all depends on you, your body structure will determine this. A nutritionist will be able to determine how much calorie intake you will need in gaining muscle.
With a steady food intake specially developed for you and a proper workout, you will soon be able to develop the body you have always wanted and also gain the self confidence and pride that will make you feel a whole lot better about yourself.
Eat Right to Gain Muscles Correctly
Without proper diet, you can’t expect to gain the muscle that you want. It is not enough to know all weight gain exercises to be able to achieve your desired muscle mass. You have to also be particular about what goes in and out of your body. Diet will support your bodybuilding methods.
Here are some ways to ensure that you acquire the correct diet in you weight gain activity.
1. Eat at least two times your body weight protein diet
For example, if you weight 100lbs, you must eat a diet that will give you at least 100 up to 200 grams of protein so that you are assured to obtain muscle growth consistently. For those who are into full time bodybuilding, it is advised that you consume 2 to 3 times your bodyweight in regards to protein.
2.Eat varieties of protein
You should a have protein varieties to consider. One of which is red meat which is rich in protein although there are also alternatives like fish. Cottage cheese, soy, nuts, beans and rice are all rich in protein. On the other hand, these products have different kinds of amino acids which is why varieties are much, much better.
3.Take supplements
Other sources of protein can be taken from supplements wherein you don’t have to buy meat just to attain the required protein in your everyday consumption. Soy proteins are some of the common examples. You have to make sure that you incorporate these in your meal with increased fluid intake must or else it will strain the kidneys or liver and will contribute to a certain impact on the part of the organs. Increased fluid intake will be helpful in flushing out the negative effects of consuming high protein.
4.Balance your diet with exercise
If you are doing a strenuous routine or anything aerobic, if you don’t eat a diet that is high in protein it will cause your muscles to lose its strength and mass. There are numerous college and even high school athletes that are faced with muscle strength that are declining through the season of their game because they are unaware of this fact. Following this will not do any harm and instead becomes advantageous.
5.Add carbohydrates to your diet
Carbohydrates should always be included in your diet because it’s responsible for the energy that you exert when you lift weights or any heavy object. You will not be pumped up without taking in carbs with your proteins. Carbohydrate is one essential element needed in the production of energy.
WORDS OF CAUTION
a. Drink loads of water
To be able to replace the fluid that was lost in your body and to eliminate the waste product of protein metabolism. This will also prevent your high-protein diet from harming or damaging your organs and is actually helpful to make you lose weight.
b. Calories must be minimized
If you really want to gain the weight that you desire. It will be difficult on your part to exert a lot of efforts without gaining anything.
c. Never consider taking steroids.
It will only give you more negative than positive effects. You should consider gaining muscle the natural way so that measures will be healthier on the part of your body. Even health experts won’t advice the use of steroids because of the numerous negative side effects that one can get.
Friday, October 23, 2009
THE RIGHT EXERCISES THAT PROMOTE MUSCLE GAIN
Have you ever wanted to have a great looking body that you can be proud to show off in the beach? First of all, muscle gain is different from weight loss. You have to remember that there are quite a lot of exercises out there that are designed to target different parts of the body. Some exercises are targeted for fat loss, while there are others that targets muscle gain.If you want to gain muscles, then here are some exercises that you may want to know about which can help you gain muscle mass in just a short period of time.
For starters, the biceps are the most sought after muscle group that most people want to build up. Besides, you would definitely look great if you had big biceps, wouldn’t you? So, here are some of the exercises that you may want to know about in order for you to gain muscles on your biceps.
The first exercise that you should do is the standing bar curls. With a barbell curl, you will be able to directly target in exercising the biceps.You will be injuring the biceps more, which means that it will allow you to build up your muscles in your biceps.To do this exercise, you need to stand with your feet at about shoulder width apart. Hold the bar with an underhand grip. The starting position is where you are standing as instructed, and the arms should be straight with the biceps fully extended. Your upper body should be leaning slightly forward and with one explosive motion, curl your arms with the weight concentrating on your biceps.
Then, you have to remember that when you go back to the starting position,you need to extend your biceps slowly. Remember that lowering the weight actually is more effective than the actual curl. Lower the weight slowly and not just drop the weight all the way down.If the straight bar is putting a lot of stress on your wrists, which for some people does then you might want to try the EZ bar curls. This will put your wrists in a much comfortable position and will help you lift the weights much easier
and in a much comfortable way but will not decrease the overall impact on your biceps.Standing alternate dumbbell curls are also a great way to build muscles in your biceps. What you do is hold one dumbbell on each hand at your sides with the palms facing each other. Then, curl one dumbbell at a time and at the same time rotate your palm forward as you lift. After you fully contract the biceps, lower the dumbbell with the arm rotating back to its original starting position. Do this with your other arm. That's basically it. You don’t need any machines or special benches to do these exercises.For both exercises, you might want to do 10 repetitions with 3 sets.
The key here is to overload your biceps. After exercising your biceps, you have to let it rest for at least two days. You need to remember that when you lift weights, you are actually injuring your muscles in order for it to grow more muscles to support the weight you are constantly lifting. This is muscle gain.
If you want to get a ripped body, then you definitely need to go to the gym and start lifting weights. However, you have to remember that lifting weights alone will not promote muscle growth. There are basically lots of things that you need to consider when you go to the gym and when you want to build muscles. First of all, not all exercise programs are designed for body building. Also, not all exercises are effective in promoting muscle growth.
If you really want to gain muscles, then here are some body building tips that you need to remember.
First of all, body building is basically a three day exercise regime. On the first day, you should try exercising the chest and the triceps. You should at least do four exercises for each muscle group. For the chest, you should do the bench press, inclined barbell press, lying dumbbell fly, and cable crossover. For the triceps, try the kickbacks, barbell triceps presses, close grip bench press, and V-Bar pull down.
For the second day, work your back and biceps. For the back, you can do the bent over barbell row, Romanian dead lift, dumbbell lying row, and cable seated row. For the biceps, you can do the alternate dumbbell curl, standing barbell curl, preacher curl, and cable curl.
For the third day, work on the legs and shoulders. For the legs, you should do the squats, leg press, leg extension, and seated calve raises. For the shoulders, do the barbell behind neck press, military press, Arnold press, and shoulder press.
For every exercise, you should do at least 3 sets with 10 repetitions for each set. You should also remember that in each day, you should exercise your abdominal muscles with sit ups, weighted knee raise, and hanging leg raise. For each exercise, you should do at least 2 sets with 30 repetitions each.
These are samples of the exercises that you should do. You can work out 3 times a week or if you have time, you can work out 6 times a week with Sunday as your rest day.
It's usually up to you on how you schedule your workout regime. However, you have to remember that you shouldn’t forget to rest. And, you have to have adequate sleep in order to promote muscle growth. Another thing that you need to remember is not to do the same exercises for two consecutive days.
Also, every two weeks, you might want to change the whole program with whole new sets of different exercises for the same muscle group. You will see that there are quite a lot of exercises that you can do.
Remember these tips and you can be sure that you will be able to promote muscle growth or muscle gain. As you can see, it is quite easy for you to build muscles on your body. All it takes is dedication and proper execution of the exercises. In just a short time, you will see positive results with your body.
Gain Muscle and Eliminate Fat: Tips on How to Do It
It is a fact that having those love handles and that beer belly as well as those man boobs can be quite embarrassing. If you want a body that you can be proud of and a body that you can show off whenever you are at the beach, then you may want to start working out.
So, what are the proper workout routines to burn fat and gain muscles?
Basically, the best muscle burning technique is through cardiovascular exercises. This helps in burning a lot of fat and calories which will significantly help in weight loss. Diet is also an important factor in order for you to lose fat and in most cases this is the most difficult part of weight loss.
Dieting doesn’t mean that you have to starve yourself in order for you to lose fat. Eating right is.
What this means is that you need to eat less fatty foods and eat more foods that your body needs in order to function everyday. Eat foods that have plenty of fiber and in order to promote muscle growth, eat food with plenty of protein, such as beef.
You should also decrease the amount of carbohydrates you eat everyday. By reducing at least 25 percent of the total carbohydrates you eat everyday, you will see that it will give you a lot of difference when it comes to losing weight and burning off fat.
Doing a lot of cardiovascular exercises will also help in burning off fat. Every morning before breakfast, try to at least go jogging or walk for 30 minutes. This will significantly improve your weight as well as your body. By exercising before you eat breakfast, you will be able to turn on your metabolism rate and make it a lot faster. This means that you will be able to burn fat a lot more efficiently than not exercising in the morning at all.
Eating breakfast is also important as it helps jump-start your metabolism rate. Always remember that it is advisable that you eat your breakfast. It actually helps in weight loss.
Also, when you reach the gym, it is still advisable to perform cardiovascular exercises. Try running for at least 15 minutes on the treadmill and it will burn at least a hundred to a hundred and fifty calories.
After doing cardiovascular exercises, it is now time to develop your muscles with weights. For maximum muscle gain, you might want to use as much free weights as you can. Try to minimize the use of the machine as the machines only focuses on the primary muscle and not the supporting muscles. If you want to gain muscle mass, it is recommended that you should strengthen the supporting muscles too. This will help in muscle growth. In fact, if you don’t strengthen the supporting muscles, you will end up not being able to promote the primary muscles to grow.
These are some of the things that you have to remember about fat loss and muscle gain. Muscles burn fat and by exercising, you will be able to promote muscle growth and at the same time, promote fat loss. With these tips in mind and following it, you can be sure that you will be able to get rid of that fat and develop a body that you can be proud of.
The Right Workout Routine That Promote Muscle Gain
Have you ever been to the gym lately and you feel like a skinny geek among those guys who had huge muscles? If you do,then don’t let those guys intimidate you. You have to remember that they have been through on what you are going through. They were also skinny or fat once and they worked hard to get the body they have today. In fact, they may even help you get the results you want if you ask them politely.They may give you some tips on how to gain muscles fast and some of these tips may actually work. However, if you really want to gain muscles fast, then here are some of the right workout routines that you should follow in order for you to get that serious muscle that you have always wanted to have.
You need to remember that in order to gain muscles you should emphasize more on free weight exercises. Machine exercises may seem to be appealing as it lowers the risk of injury. However, you have to consider that in order to gain muscles, you need to strengthen the supporting muscles first, such as the synergist and the stabilizers. Machines don’t do this as the machines themselves act as a stabilizer.Free weights will require your muscles as well as the supporting muscles to work really hard. This is why you will get tired a lot quicker when doing free weight exercises.
If you hear someone say that you need to exercise the same muscle group everyday, then don’t take this advice. This will slow down the growth rate of your muscles. You have to remember that working out means that you are actually injuring or tearing your muscles. If you do this everyday, it will lead to the deterioration of your muscles.So, why work out if you are only tearing or injuring your muscles? You have to remember that when you injure your muscles,the body will react by replacing or adding more muscle tissues to strengthen the injured muscles. This means muscle growth or an increase in the muscle mass. And, the best time for your muscles to grow is by resting or sleeping.
Try exercising different parts of the body each day. For example, on day one, you might want to exercise your chest and triceps. On day two, exercise the back and biceps. And, on day three, exercise the legs and shoulders. On each day, always exercise your abdominal muscles with sit ups, crunches and other abdominal exercises.After day three, you should rest the next day and after that, start again with day one. Do this for two weeks and change the exercises to avoid reaching the plateau where your muscles become so used to the exercises that it will not grow anymore.On each muscle group, try to create 4 to 5 exercises. For example, for the chest, do bench presses, inclined dumbbell presses, lying dumbbell fly, and cable crossovers. For each exercise do 10 reps and 3 sets each.
These are the things that you need to remember about muscle gain and the correct exercise routines for it. Always remember that proper execution is the key to muscle growth. Resting is also very important as well as diet.
You need to remember that in order to gain muscles you should emphasize more on free weight exercises. Machine exercises may seem to be appealing as it lowers the risk of injury. However, you have to consider that in order to gain muscles, you need to strengthen the supporting muscles first, such as the synergist and the stabilizers. Machines don’t do this as the machines themselves act as a stabilizer.Free weights will require your muscles as well as the supporting muscles to work really hard. This is why you will get tired a lot quicker when doing free weight exercises.
If you hear someone say that you need to exercise the same muscle group everyday, then don’t take this advice. This will slow down the growth rate of your muscles. You have to remember that working out means that you are actually injuring or tearing your muscles. If you do this everyday, it will lead to the deterioration of your muscles.So, why work out if you are only tearing or injuring your muscles? You have to remember that when you injure your muscles,the body will react by replacing or adding more muscle tissues to strengthen the injured muscles. This means muscle growth or an increase in the muscle mass. And, the best time for your muscles to grow is by resting or sleeping.
Try exercising different parts of the body each day. For example, on day one, you might want to exercise your chest and triceps. On day two, exercise the back and biceps. And, on day three, exercise the legs and shoulders. On each day, always exercise your abdominal muscles with sit ups, crunches and other abdominal exercises.After day three, you should rest the next day and after that, start again with day one. Do this for two weeks and change the exercises to avoid reaching the plateau where your muscles become so used to the exercises that it will not grow anymore.On each muscle group, try to create 4 to 5 exercises. For example, for the chest, do bench presses, inclined dumbbell presses, lying dumbbell fly, and cable crossovers. For each exercise do 10 reps and 3 sets each.
These are the things that you need to remember about muscle gain and the correct exercise routines for it. Always remember that proper execution is the key to muscle growth. Resting is also very important as well as diet.
Result Oriented Techniques for Muscles Gain
It is a fact that body builders gain muscles at a very fast rate. So, just how do they do this and why can’t you have the same results? Basically, body builders know the techniques on how to gain muscles at a very fast rate. In fact, two
months before a body building competition, you will see that they have body fat and their muscles aren’t really defined. However, when the day for the competition comes, you will see that they are incredibly ripped.So, just what are the secrets for gaining muscles at a very fast rate? Actually, it's not really a secret. You may not be properly doing the exercises and following your program by the book.
A lot of people make mistakes when it comes to building muscles and gaining muscle mass.For example, a lot of people think that doing each exercises at a very fast rate will increase their muscle mass. However,this is a sure fire way to slow down muscle growth. Slow rep speed is one of the keys to muscle growth. Slow is good when it comes to lifting weights. For example, when you do bench presses, make sure that you lift the barbell in a slow,controlled, and smooth movement. The lower you go, the more muscle contractions there is. And, with more muscle contractions, the more you promote muscle strain which will in turn promote muscle growth.
Another key to muscle growth is control. Never throw your weight around and never ever throw the weights you are lifting around too. This is not only inefficient when it comes to promoting muscle growth, but it is also dangerous and may result in muscle and joint injuries.
Lots of people think that eating lots of meat is bad. However, it is only bad if you are a couch potato. With exercise,meat, especially beef, will actually do you good than harm especially when it comes to muscle growth. Meat contains protein and protein promotes muscle growth and muscle tissue repair.
Resting is another key to muscle growth. A lot of people think that exercising the same muscles everyday will promote muscle growth. However, this is exactly the complete opposite of what you are aiming for. Instead of promoting muscle growth, it will make the muscle smaller. You have to remember that whenever you work out, you injure your muscles.Injuring the muscles means that the body will repair the muscles by replacing it with larger and much stronger muscle tissues. And, the best way to promote muscle tissue repair and muscle growth is by resting. It usually takes two to three days for the muscles to regenerate. So, never exercise the same muscles everyday. Give it a rest for at least two days.
These are some of the secret techniques employed by body builders all over the world and these are the techniques on how they gain muscles rapidly. So, if you also want to gain muscles, you might want to keep these tips in mind.
Always remember that proper management,execution, control, high protein diet, and rest are some of the ways on how to promote muscle growth fast. With these tips in mind, you can be sure that you will gain muscle and strength in no distant time.
It is a fact that body builders gain muscles at a very fast rate. So, just how do they do this and why can’t you have the same results? Basically, body builders know the techniques on how to gain muscles at a very fast rate. In fact, two
months before a body building competition, you will see that they have body fat and their muscles aren’t really defined. However, when the day for the competition comes, you will see that they are incredibly ripped.So, just what are the secrets for gaining muscles at a very fast rate? Actually, it's not really a secret. You may not be properly doing the exercises and following your program by the book.
A lot of people make mistakes when it comes to building muscles and gaining muscle mass.For example, a lot of people think that doing each exercises at a very fast rate will increase their muscle mass. However,this is a sure fire way to slow down muscle growth. Slow rep speed is one of the keys to muscle growth. Slow is good when it comes to lifting weights. For example, when you do bench presses, make sure that you lift the barbell in a slow,controlled, and smooth movement. The lower you go, the more muscle contractions there is. And, with more muscle contractions, the more you promote muscle strain which will in turn promote muscle growth.
Another key to muscle growth is control. Never throw your weight around and never ever throw the weights you are lifting around too. This is not only inefficient when it comes to promoting muscle growth, but it is also dangerous and may result in muscle and joint injuries.
Lots of people think that eating lots of meat is bad. However, it is only bad if you are a couch potato. With exercise,meat, especially beef, will actually do you good than harm especially when it comes to muscle growth. Meat contains protein and protein promotes muscle growth and muscle tissue repair.
Resting is another key to muscle growth. A lot of people think that exercising the same muscles everyday will promote muscle growth. However, this is exactly the complete opposite of what you are aiming for. Instead of promoting muscle growth, it will make the muscle smaller. You have to remember that whenever you work out, you injure your muscles.Injuring the muscles means that the body will repair the muscles by replacing it with larger and much stronger muscle tissues. And, the best way to promote muscle tissue repair and muscle growth is by resting. It usually takes two to three days for the muscles to regenerate. So, never exercise the same muscles everyday. Give it a rest for at least two days.
These are some of the secret techniques employed by body builders all over the world and these are the techniques on how they gain muscles rapidly. So, if you also want to gain muscles, you might want to keep these tips in mind.
Always remember that proper management,execution, control, high protein diet, and rest are some of the ways on how to promote muscle growth fast. With these tips in mind, you can be sure that you will gain muscle and strength in no distant time.
Thursday, October 22, 2009
How to Promote Fast Muscle Gain
Muscle growth is not just about lifting weights and going to the gym everyday but there is a science behind it. You have to remember that the body has certain ways on dealing with stress. Every person also has different metabolism rates, and
because of this, they may need different exercise programs.
When it comes to body building, you should be able to know about the different theories concerning it. By knowing about the theories, you will be able to apply it in your exercise regime and get the results you want at a much faster rate.For building muscles, you have to remember that resting is very important if you lift weights at the gym. Never exercise the same muscle group everyday unless you are concentrating on fat loss. However, if you want to gain muscle, resting the muscles is a very important part of it.For example, if you exercise your chest today, don’t exercise it tomorrow. This means no bench presses tomorrow.You have to consider the fact that whenever we lift weights, we injure our muscles. Therefore, the body will react by fixing it with bigger and much stronger muscles. And, in order to promote muscle repair, we need to get some sleep and let the muscle we injure rest for at least two days.
Diet is also an important factor when you want to gain muscle mass. Always remember that protein is very important when it comes to muscle growth. Protein helps in rebuilding muscles and promote muscle repair. So, how much protein you should eat? Basically, the rule of thumb is that for every pound you weigh, you need at least 1.5 grams of protein. This means that if you weigh 200 pounds, you need to take in 300 grams of protein a day. That is if you work out regularly.There are supplements that you may want to try. Some are rich in amino acids that also promote protein production and muscle growth, while there is also whey protein that directly introduces the needed daily protein intake in your body.
If you want to gain muscle, another key is proper execution of exercises and the right exercises.The right exercises for muscle gain are usually free weight exercises. As much as possible, you should do free weight exercises and minimize the
use of machines. Although machines do lower the risk of injury, you have to remember that free weight is much more effective in promoting muscle growth. Always remember that in order to promote muscle growth, you also need to strengthen the supporting muscles. For example, if you want to promote muscle growth on your biceps, you also need to strengthen the muscles that surround the biceps.And, only free weight exercises can do this. Machine exercises virtually does not put any strain on the supporting muscles,which means that it will not promote the growth of your primary muscles as well as free weight exercises can.Proper execution of the exercise is also very important. By doing the exercises slowly and in a controlled and smooth motion,you will promote maximum muscle contractions which means that it will promote muscle growth.
These are just some of the many body building muscle gain tips that you need to keep in mind. There are quite a lot of techniques that will be able to help you gain muscle. With these tips, you will be able to get the body you want in no time at all.
Muscle growth is not just about lifting weights and going to the gym everyday but there is a science behind it. You have to remember that the body has certain ways on dealing with stress. Every person also has different metabolism rates, and
because of this, they may need different exercise programs.
When it comes to body building, you should be able to know about the different theories concerning it. By knowing about the theories, you will be able to apply it in your exercise regime and get the results you want at a much faster rate.For building muscles, you have to remember that resting is very important if you lift weights at the gym. Never exercise the same muscle group everyday unless you are concentrating on fat loss. However, if you want to gain muscle, resting the muscles is a very important part of it.For example, if you exercise your chest today, don’t exercise it tomorrow. This means no bench presses tomorrow.You have to consider the fact that whenever we lift weights, we injure our muscles. Therefore, the body will react by fixing it with bigger and much stronger muscles. And, in order to promote muscle repair, we need to get some sleep and let the muscle we injure rest for at least two days.
Diet is also an important factor when you want to gain muscle mass. Always remember that protein is very important when it comes to muscle growth. Protein helps in rebuilding muscles and promote muscle repair. So, how much protein you should eat? Basically, the rule of thumb is that for every pound you weigh, you need at least 1.5 grams of protein. This means that if you weigh 200 pounds, you need to take in 300 grams of protein a day. That is if you work out regularly.There are supplements that you may want to try. Some are rich in amino acids that also promote protein production and muscle growth, while there is also whey protein that directly introduces the needed daily protein intake in your body.
If you want to gain muscle, another key is proper execution of exercises and the right exercises.The right exercises for muscle gain are usually free weight exercises. As much as possible, you should do free weight exercises and minimize the
use of machines. Although machines do lower the risk of injury, you have to remember that free weight is much more effective in promoting muscle growth. Always remember that in order to promote muscle growth, you also need to strengthen the supporting muscles. For example, if you want to promote muscle growth on your biceps, you also need to strengthen the muscles that surround the biceps.And, only free weight exercises can do this. Machine exercises virtually does not put any strain on the supporting muscles,which means that it will not promote the growth of your primary muscles as well as free weight exercises can.Proper execution of the exercise is also very important. By doing the exercises slowly and in a controlled and smooth motion,you will promote maximum muscle contractions which means that it will promote muscle growth.
These are just some of the many body building muscle gain tips that you need to keep in mind. There are quite a lot of techniques that will be able to help you gain muscle. With these tips, you will be able to get the body you want in no time at all.
What You Need To Know About Effective Muscle Gain
Have you ever wanted to have that great looking body that you can be proud of? Do you want to have big muscles or just a greatly defined body that everyone will admire? Well, you have to remember that just lifting weights in the gym is not
enough for you to gain muscles. You have to remember that there is different exercise programs suited for different people.There are specific exercises for losing weight and burning fat, and there are also exercises designed for weight gain. You will even see exercises for strength training.
If you want to gain muscle mass, then you have to do body building exercises. In body building exercises, you will have a series of exercises in a day and a different one the next day. Usually, body building exercises will have 3 exercise days. On each day, different muscle groups will be targeted. However, the abs should be exercised everyday as this is considered to be one of the most important muscle groups that you need to exercise and it is also one of the hardest.
On day one, the chest and triceps are the muscle groups that you need to exercise. For the chest exercise, you will need to do at least four to five different chest exercises that will target different parts of the chest. The same goes for the triceps. Do 10 repetitions of each exercise with 3 sets.
On day two, exercise the back and the biceps. Four exercises for the back and four for the biceps. Also, do 10 repetitions for each of the exercises for 3 sets.
On day three, exercise the leg, thigh, and butt muscles and the shoulders. Four exercise for the legs, and four for the shoulders. Also, for each exercise, do 10 repetitions with 3 sets.
Generally, On each day, you need four or five exercises for the abdominal muscles. Sit ups, and crunches are two of the exercises that you may want to do.
You have to remember that the key in gaining muscle mass is getting adequate rest and eating foods that are high in protein.When you exercise, you have to remember that you are injuring your muscles in a controlled way. When you injure your muscles, it will repair those injuries by adding more muscle tissues. And, in order for the muscles to repair itself, you need to let it rest. Eating foods that are rich in protein, such as beef and soya milk protein will be able to make the
muscle repair process faster and also make it stronger.
This is why body building exercises have intervals when it comes to exercising each muscle group. It allows each of the muscle group to have enough time to repair itself.It is also very important to remember that you should exercise every muscle group stated. Besides, you can't expect to have a great looking biceps, triceps or chest if the back can't support it. You also need to exercise your back in order to develop the chest, biceps, and triceps. Also, you have to exercise the shoulders in order to develop the arms. Everything is connected.
These are the things that you have to remember about body building or muscle gain. Always remember that resting is very important. Allow the muscles you exercised today to rest for two days. Get enough sleep and eat foods with high protein content and you will be able to gain muscle in no time at all.
Have you ever wanted to have that great looking body that you can be proud of? Do you want to have big muscles or just a greatly defined body that everyone will admire? Well, you have to remember that just lifting weights in the gym is not
enough for you to gain muscles. You have to remember that there is different exercise programs suited for different people.There are specific exercises for losing weight and burning fat, and there are also exercises designed for weight gain. You will even see exercises for strength training.
If you want to gain muscle mass, then you have to do body building exercises. In body building exercises, you will have a series of exercises in a day and a different one the next day. Usually, body building exercises will have 3 exercise days. On each day, different muscle groups will be targeted. However, the abs should be exercised everyday as this is considered to be one of the most important muscle groups that you need to exercise and it is also one of the hardest.
On day one, the chest and triceps are the muscle groups that you need to exercise. For the chest exercise, you will need to do at least four to five different chest exercises that will target different parts of the chest. The same goes for the triceps. Do 10 repetitions of each exercise with 3 sets.
On day two, exercise the back and the biceps. Four exercises for the back and four for the biceps. Also, do 10 repetitions for each of the exercises for 3 sets.
On day three, exercise the leg, thigh, and butt muscles and the shoulders. Four exercise for the legs, and four for the shoulders. Also, for each exercise, do 10 repetitions with 3 sets.
Generally, On each day, you need four or five exercises for the abdominal muscles. Sit ups, and crunches are two of the exercises that you may want to do.
You have to remember that the key in gaining muscle mass is getting adequate rest and eating foods that are high in protein.When you exercise, you have to remember that you are injuring your muscles in a controlled way. When you injure your muscles, it will repair those injuries by adding more muscle tissues. And, in order for the muscles to repair itself, you need to let it rest. Eating foods that are rich in protein, such as beef and soya milk protein will be able to make the
muscle repair process faster and also make it stronger.
This is why body building exercises have intervals when it comes to exercising each muscle group. It allows each of the muscle group to have enough time to repair itself.It is also very important to remember that you should exercise every muscle group stated. Besides, you can't expect to have a great looking biceps, triceps or chest if the back can't support it. You also need to exercise your back in order to develop the chest, biceps, and triceps. Also, you have to exercise the shoulders in order to develop the arms. Everything is connected.
These are the things that you have to remember about body building or muscle gain. Always remember that resting is very important. Allow the muscles you exercised today to rest for two days. Get enough sleep and eat foods with high protein content and you will be able to gain muscle in no time at all.
The Essential Keys in Gaining Muscle
Are you tired of looking in the mirror and not seeing the superman that you want to be? Do you crave to have the Hollywood hunk abs and biceps? Most of us do, but the entire process of getting muscles is simply strenuous. Hollywood actors have all the time in the world to bulk up and have an army of trainers and experts to help them, and this could cost an arm and a leg. But even with those aspects gaining muscle is not going to happen if there is no determination.
For one thing, it’s undeniably extremely hard to gain muscles; there is no doubt about it. You have to invest a lot of time and patience. You must have full commitment to meet your goal. But aside from just going under a rigorous training
program, there are certainly numerous aspects one must consider. All of these aspects together can help make a program effective and let you achieve your goal at the fastest time possible.
Here are the three essential steps in those aspects which can greatly determine the success a person will have in gaining muscles.
(1) Have the proper diet - A lot of people misconstrue the word “diet.” A lot of them think that diet equates to starving one’s self. A diet means that a person, depending on his goal, has the proper and correct food intake. If you are thinking
of gaining muscle and weight, then eating more calories than what you would be expecting to burn when you have an extensive workout would be necessary to fuel the growth of muscles. You will need to have a balanced intake of protein,soy and fats. A nutritionist or dietician will be able to help you know what is good for you.
(2) Develop a strength training program – Muscles are built when they are regularly pushed to the limit. Perpetual couch potatoes don’t build muscles, they grow guts. You must develop a strength training program which would make you lift weights that you won’t be able to easily lift. This should go on until you progress to heavier weights. Your muscle will react to the heavy lifting and will grow to compensate for the needed strength to lift the heavy weights. As you move on to heavier weights, the muscle will continually grow for strength compensation.
(3) Have sufficient rest – Contrary to popular belief, your muscles don’t grow while you are lifting weights, they grow when they are resting. As you work out, your muscles are strained and flexed to their limit, especially if you lift the proper weights. When you go to sleep, the damage done to the muscles will be repaired and this is when they grow. 8 hours of sleep daily is the minimum requirement for proper muscle growth. Some people add supplements and medications which can also help in growth promotion of muscles. There are now many of them available in the market. Make sure that they are legal and safe for you.
So these are the three basic essentials one would need to follow in gaining muscle. Commit to these basics and you will see that all your efforts will not go to waste. Now get off that couch and start pumping iron.
Are you tired of looking in the mirror and not seeing the superman that you want to be? Do you crave to have the Hollywood hunk abs and biceps? Most of us do, but the entire process of getting muscles is simply strenuous. Hollywood actors have all the time in the world to bulk up and have an army of trainers and experts to help them, and this could cost an arm and a leg. But even with those aspects gaining muscle is not going to happen if there is no determination.
For one thing, it’s undeniably extremely hard to gain muscles; there is no doubt about it. You have to invest a lot of time and patience. You must have full commitment to meet your goal. But aside from just going under a rigorous training
program, there are certainly numerous aspects one must consider. All of these aspects together can help make a program effective and let you achieve your goal at the fastest time possible.
Here are the three essential steps in those aspects which can greatly determine the success a person will have in gaining muscles.
(1) Have the proper diet - A lot of people misconstrue the word “diet.” A lot of them think that diet equates to starving one’s self. A diet means that a person, depending on his goal, has the proper and correct food intake. If you are thinking
of gaining muscle and weight, then eating more calories than what you would be expecting to burn when you have an extensive workout would be necessary to fuel the growth of muscles. You will need to have a balanced intake of protein,soy and fats. A nutritionist or dietician will be able to help you know what is good for you.
(2) Develop a strength training program – Muscles are built when they are regularly pushed to the limit. Perpetual couch potatoes don’t build muscles, they grow guts. You must develop a strength training program which would make you lift weights that you won’t be able to easily lift. This should go on until you progress to heavier weights. Your muscle will react to the heavy lifting and will grow to compensate for the needed strength to lift the heavy weights. As you move on to heavier weights, the muscle will continually grow for strength compensation.
(3) Have sufficient rest – Contrary to popular belief, your muscles don’t grow while you are lifting weights, they grow when they are resting. As you work out, your muscles are strained and flexed to their limit, especially if you lift the proper weights. When you go to sleep, the damage done to the muscles will be repaired and this is when they grow. 8 hours of sleep daily is the minimum requirement for proper muscle growth. Some people add supplements and medications which can also help in growth promotion of muscles. There are now many of them available in the market. Make sure that they are legal and safe for you.
So these are the three basic essentials one would need to follow in gaining muscle. Commit to these basics and you will see that all your efforts will not go to waste. Now get off that couch and start pumping iron.
How to Gain Muscle
There is a right way to gain muscles and there are wrong ways to do it. And, many people do the wrong way and ends up getting frustrated as they can't get the results they want.
Doing it the wrong way will not only bring slow results, it will also lead to injuries that may hinder you from exercising regularly and correctly.Body building is a science. There are correct procedures for it in order for you to get the desired
results.
A lot of people think that to gain muscle, they need to exercise the same muscles everyday. This is in fact a mistake.It will do the exact opposite of what you want. Instead of gaining muscles, you will in fact lose muscles.
Lifting weights does not make your muscles bigger. It injures it. So, when you lift weights, you are deliberately injuring your muscles. So, which part of the exercises makes the muscles bigger? Well, you'll be surprised to know that resting is what makes the muscles bigger.
For example, if you worked out your biceps during exercise, you are deliberately injuring it. When it is injured, the body will react by producing more muscle tissues in the injured part in this case, the biceps. The fastest way to repair muscle and gain muscle tissues through adequate sleep. This is the time where muscle repair is the most efficient.
The key to muscle gain is to actually get enough rest after working out. It is not advisable to work out through exercise, the same muscle group everyday. This will not efficiently gain muscle, as it takes at least two days of good sleep to fully replace the injured muscles with much bigger and stronger muscle tissues. So, when you work out, try providing some intervals on what muscle group you have to work out on each day.
A good example would be working out the chest and triceps on day one, back and biceps on day two, and legs and shoulders on day three. The abdominal muscles should be worked out everyday.Try to provide four to five exercises on each of the muscle groups with 3 sets with 10 repetitions each.However, you might want to change the exercises for each muscle group every two weeks in order to avoid a situation where the muscles will get so used to the exercises that it will not grow any longer.
Another mistake that people do when it comes to body building is that they often execute the exercises at a very fast rate.They may think that this is a more efficient way to build muscles, but it's actually not. You have to execute the exercises in a smooth, controlled, and slow motions in order to promote maximum muscle contractions.
These are just some of the correct ways to gain muscle. Always remember that muscle gain is not just about lifting weights but there is a system that you need to follow in order for you to gain muscles efficiently and get the results you want at
the soonest time possible. In fact, it is very possible to gain muscles in just a matter of weeks. Do it right and you will see fast results.
There is a right way to gain muscles and there are wrong ways to do it. And, many people do the wrong way and ends up getting frustrated as they can't get the results they want.
Doing it the wrong way will not only bring slow results, it will also lead to injuries that may hinder you from exercising regularly and correctly.Body building is a science. There are correct procedures for it in order for you to get the desired
results.
A lot of people think that to gain muscle, they need to exercise the same muscles everyday. This is in fact a mistake.It will do the exact opposite of what you want. Instead of gaining muscles, you will in fact lose muscles.
Lifting weights does not make your muscles bigger. It injures it. So, when you lift weights, you are deliberately injuring your muscles. So, which part of the exercises makes the muscles bigger? Well, you'll be surprised to know that resting is what makes the muscles bigger.
For example, if you worked out your biceps during exercise, you are deliberately injuring it. When it is injured, the body will react by producing more muscle tissues in the injured part in this case, the biceps. The fastest way to repair muscle and gain muscle tissues through adequate sleep. This is the time where muscle repair is the most efficient.
The key to muscle gain is to actually get enough rest after working out. It is not advisable to work out through exercise, the same muscle group everyday. This will not efficiently gain muscle, as it takes at least two days of good sleep to fully replace the injured muscles with much bigger and stronger muscle tissues. So, when you work out, try providing some intervals on what muscle group you have to work out on each day.
A good example would be working out the chest and triceps on day one, back and biceps on day two, and legs and shoulders on day three. The abdominal muscles should be worked out everyday.Try to provide four to five exercises on each of the muscle groups with 3 sets with 10 repetitions each.However, you might want to change the exercises for each muscle group every two weeks in order to avoid a situation where the muscles will get so used to the exercises that it will not grow any longer.
Another mistake that people do when it comes to body building is that they often execute the exercises at a very fast rate.They may think that this is a more efficient way to build muscles, but it's actually not. You have to execute the exercises in a smooth, controlled, and slow motions in order to promote maximum muscle contractions.
These are just some of the correct ways to gain muscle. Always remember that muscle gain is not just about lifting weights but there is a system that you need to follow in order for you to gain muscles efficiently and get the results you want at
the soonest time possible. In fact, it is very possible to gain muscles in just a matter of weeks. Do it right and you will see fast results.
Wednesday, October 21, 2009
WHAT IS MUSCLE
Muscle is the contractile tissue of the body. It is derived from mesodermal layers of the body. Muscle are made up of cells. These cells consist of filaments(contractile).
Muscle cells can be classified into three groups:
1. Skeletal muscle cells
2. Cardiac muscle cells
3. Smooth muscle cells
Skeletal muscle cells are anchored by tedons to bone. They brings about skeletal movement(locomotion) and maintenance of body posture. They are about 42% of the total body mass in an average male adult and about 36% in the female.Skeletal muscle cells are arranged in a packed regular parallel bundles.
Cardiac muscle cells are found in the heart. They are arranged in a packed irregular angles bundles. The contraction of the heart is by cardiac muscle motion.
Smooth muscle cells are found in the wall of the body organs and structures like stomach, intestine, esophagus, bronchi, bladder, blood vessels, urethra, skin etc.
Generally, the main function of the muscle is to produce force that bring out movement in the organism and associated internal organs.Examples of such movements are:
(a) contraction of the heart by cardiac muscle.
(b) perislsis which pushes the food through the digestive systems(smooth muscle).
(c) movement of the eye lids(skeletal muscle).
(d) movement of the quadriceps muscle of the thigh(skeletal muscle).
The activities of the muscle accounts for much of the body's energy consumption. Muscles conserve energy in the form of adenosine triphosphate(ATP)molecules. They also keep a storage form of glucose as glycogen, which can be easily converted to glucose. This can then be converted to energy when required.
Some movement of the muscle are commanded by the nerves in response to the signal from the brain, while others are reaction to the reflective nerve stimuli.
Exercises improves muscle strength, and have many effects on the bone, connective tissues and nerves that stimulate muscles.
Muscle cells can be classified into three groups:
1. Skeletal muscle cells
2. Cardiac muscle cells
3. Smooth muscle cells
Skeletal muscle cells are anchored by tedons to bone. They brings about skeletal movement(locomotion) and maintenance of body posture. They are about 42% of the total body mass in an average male adult and about 36% in the female.Skeletal muscle cells are arranged in a packed regular parallel bundles.
Cardiac muscle cells are found in the heart. They are arranged in a packed irregular angles bundles. The contraction of the heart is by cardiac muscle motion.
Smooth muscle cells are found in the wall of the body organs and structures like stomach, intestine, esophagus, bronchi, bladder, blood vessels, urethra, skin etc.
Generally, the main function of the muscle is to produce force that bring out movement in the organism and associated internal organs.Examples of such movements are:
(a) contraction of the heart by cardiac muscle.
(b) perislsis which pushes the food through the digestive systems(smooth muscle).
(c) movement of the eye lids(skeletal muscle).
(d) movement of the quadriceps muscle of the thigh(skeletal muscle).
The activities of the muscle accounts for much of the body's energy consumption. Muscles conserve energy in the form of adenosine triphosphate(ATP)molecules. They also keep a storage form of glucose as glycogen, which can be easily converted to glucose. This can then be converted to energy when required.
Some movement of the muscle are commanded by the nerves in response to the signal from the brain, while others are reaction to the reflective nerve stimuli.
Exercises improves muscle strength, and have many effects on the bone, connective tissues and nerves that stimulate muscles.
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