Posts Tagged ‘Weight Training’

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.  Read more... (1539 words, estimated 6:09 mins reading time)

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Number 5 – Not Monitoring Your Progress:

So many people just go through the motions with their workouts. They get into the habit of showing up at the gym day after day and mindlessly go through their routine. How many people do you see at the gym with no written plan and no way to keep score to tell if they are making progress?

For a lot of these people going to the gym just becomes a part of their social life. Now I agree that this habit is a lot healthier then hanging out at the local pub. But the time you spend in the gym could be a lot more productive and result in building a lot more muscle.  Read more... (1081 words, estimated 4:19 mins reading time)

Everywhere you look, it’s either the best supplements to get ripped, or top foods to max muscle gains – it seems like eating to boost health and performance simultaneously isn’t important, isn’t possible or it’s simply too boring to talk about.

 

Don’t become another victim to eating just for looks and performance.  It’s very important to eat the right foods for the right reasons, and staying healthy is definitely one of those reasons.  Remember, if you aren’t healthy, everything you’re working towards, and all the training you’ve done means nothing. 

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I have found when corresponding with many gym goers and fitness enthusiasts, that there is a massive disconnect in what they say and practice depending on the day of the week 

 

These are people who train hard, eat right and do all things they’re supposed to do to the point that they’re on auto pilot, soaring towards their goal.  Then, something strange happens.  One day, usually on the weekend, all of these habits seem to walk to the back of the plane, kick open the emergency exit door, and jump out without a second thought.  Read more... (1476 words, estimated 5:54 mins reading time)

Some of the biggest excuses I hear about healthy eating, be it for health reasons, or to lose weight or gain muscle are  – “healthy food doesn’t taste good,” (which is a serious problem because if your food doesn’t taste good, it’s very unlikely you’ll stick to the plan) “it takes too long to prepare healthy food”, and, “it’s too complicated.”  These excuses are usually the result of thinking you need to slave over a hot stove preparing 6 course meals all day long.  Nothing could be further from the truth.

 

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One of the most popular strength magazines from the golden era of strength training, the 20’s, 30’s and 40’s, was called “Strength and Health.”  If you’re fortunate enough to get your hands on a copy and read through it, you’ll notice that there’s an emphasis on developing total strength, not only of the muscles, but the heart, lungs, tendons, everything.  They also focused on developing optimal health. 

 

Strength and Health wasn’t the only publication with the word Health in the title.  In fact, the thinking of the time was that health was one of, if not the main reason for developing superior physical capabilities.  The thought of developing superior strength without superior health would have been laughable.  Unfortunately, that isn’t the case today.  Read more... (756 words, estimated 3:01 mins reading time)

So, do you have to eat big to get big?

 

If you read articles pertaining to putting on mass from any of the muscle comics, they usually tell you that you need to eat, and eat BIG!  Read enough of these and you’ll be brainwashed to the point of pile driving the plate into your mouth at the end of your meal!

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It’s inevitable that most people trying to gain muscle mass will be told “You gotta eat big to get big!” and immediately adopt the “See Food Diet” – which is to simply eat everything in sight within arms reach that isn’t bolted down, or can’t run away.  Eating in this manner is about as effective as World War 2 Carpet Bombing runs. The problem is inaccuracy.  (I like the name “The Carpet Bombing Diet.” Hmmm…I think I see a book in the making!)  In my opinion it’s become a dangerous “half-truth” because it’s only half of the picture.   Read more... (1077 words, estimated 4:18 mins reading time)

The excitement of muscle building is understandable but you definitely need to realize injuries can occur.
Doing all you can to prevent them is essential because you don’t want to have to stop working out because of them.
Being well informed about the overall process for muscle building is a great place to start learning how you can prevent those injuries from occurring.
While you should be pushing yourself to lift more and to do more reps, know when enough is enough.
You certainly don’t want to overdo it because that can prevent you from being able to work out for several days while you recover.
Don’t try to keep up with anyone else because each person has a different capacity for muscle building strategies.
Make sure you always have a spotter around when you are exercising.
Even if you have done certain exercises many times there is still a risk involved. When you try out new exercises make sure you do them properly.
Many injuries occur when a person thinks they are doing it right but they really aren’t. Don’t assume you know the right to complete something, make sure that you do.
If you aren’t sure then ask for someone to show you or watch some type of video before you try it.
Take the time to stretch your muscles before and after each work out session. This will help you to stay flexible and to get the muscles warmed up.
Statistics show those individuals that don’t routinely do this end up with more injuries than those that do so.
It may only be pulled, sore, or inflamed muscles but those all can be painful. At the same time they can slow down your growth from muscle building efforts.
It is important to stay hydrated because you will likely sweat a great deal when you engage in muscle building exercises.
Consuming plenty of water all day long is important. You also want to consume it immediately after you finish your work out.
Some people think that sports drinks can take the place of water but they really don’t so don’t rely solely upon them for hydration.
Pay attention to the signs your body gives you that something isn’t right. If you don’t you can end up with an injury. You may have a slight inflammation or pulled muscle that you can feel when you are lifting.
When that occurs take it easy for a few days in that particular muscle region.
If you continue with your routine though and ignore those early warning signs you will regret it later.
Even when you do pay attention to such tips to prevent injuries they may occur from time to time.
Seek medical attention if necessary to determine the extent of the damage has taken place.
Sometimes that damage may be internal so don’t just assume you are fine since you don’t have any physical signs.
You also need to let your body completely heal from such injuries before your efforts for muscle building resume.