Posts Tagged ‘Weight Training’

So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively  Read more... (1098 words, estimated 4:24 mins reading time)

Starting a muscle building program can be very helpful to your body.
Not only will you burn more fat but you will look great. It is important that you have a plan of action on place though before you start.
Identify what you wish to accomplish from the program.
Some people just want to tone up because they have loose skin in areas of the body. Others want to get stronger.
There are also those that wish to engage in a muscle building program so they can bulk up and even compete.
There are plenty of different exercises out there you can choose from when you start a muscle building program.
Take the time to explore many of them so you can find those you like. You will be more likely to stick to the program if you are enjoying what you take part in.
It is vital that you understand the right way to do each of those exercises. You can injure yourself if you do them incorrectly.
You also will be wasting your time if you do them wrong as they aren’t going to help with the muscle building process.
Take your current physical strength and condition into consideration.
Too many people make the mistake to trying to do more than they can when it comes to muscle building activities.
You need to start where your body is comfortable and move forward from there.
Focus on being able to increase repetitions with weight lifting instead of moving on to heavier weights.
As you reach a goal of repetitions then you want to add more weight to what you are working with.
Give your body time to rest as well because that is when they muscle building process will actually take place. You should only be lifting every other day for optimal results.
Lifting every single day is only going to increase your risk of becoming injured.
You do want to work out each day but alternate days with cardio exercises which will help you with burning fat as well.
You definitely need to pay close attention to your diet when you start a muscle building program.
Your body is going need more energy so you will need to increase the calories you consume.
You will also need more protein so a healthy diet plan is essential. Your muscle building efforts will be hindered if you don’t pay close attention to this aspect of it.
Muscle building is an overall process that requires many things to be in place. You need proper nutrition in order for your body to be able to work well.
Eating right will help you to build muscle quickly. You also need to get enough rest so that your body can repair from the workouts.
Pay attention to signals your body gives you that you may be pushing too hard.
Instead of just jumping in with a muscle building program take your time to do it correctly.
Find out the information you need so you can be confident your effort are going to result in muscle building.
Get all of your questions answered before you start so that you are on the right track. Be realistic about your goals and your expectations.
It is going to take dedication and hard work for muscle building to occur. However, you will be very proud of yourself with the results that come from it.

Copyright (c) 2009 Jim Suzak

If you are just starting out a muscle building and fat loss routine, you will see how easy it is to learn. Then, you must prepare yourself to workout diligently. If you work out by incorporating some of these common rules of muscle building, you will see results like you have always desired.

These are some muscle building tips that you can use to build muscle fast:  Read more... (648 words, estimated 2:36 mins reading time)

6th part

Read 5th part here:MUSCLE BUILDING AND NUTRITION:DISGUISED UNHEALTHY FOODS

Till now in this series of articles devoted to effective muscle building we saw :

- that muscle building concerns the general population and not only certain groups of people.We saw in other words that it is not a luxury but a real necessity.

-some strategic principles of supportive nutrition which we accepted as a very important determinant for proper muscle building.

   Read more... (557 words, estimated 2:14 mins reading time)

If you’re looking to pack on solid muscle mass, you’ll definitely want to read this article.

Because there’s a lot of confusion on how to gain muscle mass and what it really takes. I want to give you 6 areas you absolutely, positively must focus on in any muscle building program you decide to use:

1: The proper amount of calories.

Since your diet is one of the most important keys to gaining muscle mass, you really need to know HOW many calories to eat, WHAT types of food to eat, and WHEN you should be eating them!  Read more... (887 words, estimated 3:33 mins reading time)

Muscle building is a process of achieving fitness by replacing the original body structure with curves, natural strength and lines and this needs proper workout with specific exercises and nutrition. Muscle building is a great experience and also a hobby that is highly recommended, since it is rewarding and also gives you some really great benefits; such as better look, increased strength, improved confidence and overall, a healthy body. It is a known fact that muscle is much more attractive than fat. Muscle building is not easy, but it is simple. As long as you are prepared to put in the right effort, then you shouldn’t have a problem building muscle.
Muscle building is one of the favorite activities with exercise enthusiasts all over the world. A good physique and impressive personality are popular with all. Muscle building is the process of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. The essence of muscle building can be summarized as follows: feed the muscles enough calories to help the growth process and no more. Muscle building is no child’s play, since ynot only working out, but your diet also plays an important role in this regard. Jogging as well as a balanced diet helps you to lose unwanted weight.
Muscle building is often confused with fat burning. Though some amount of fat gets burnt, it does not lead to losing weight. Muscle building is expected to be effective not only for improvement in athletic ability but also for activation of basal metabolism and promotion of burning of fat. With regard to a muscle building agent, the effect of growth hormone (hereinafter abbreviated as GH) has been investigated [Sports Medicine, 24, 366 (1997)], but growth hormone has problems in that it is used in doping and has side effects because it acts also on tissues other than muscle. Muscle building is essential in a fat loss program. When your lean body mass is high enough you can eat more because the muscle needs more fuel to function.
Muscle building is a long process that takes months for obvious results. It depends on your continuity, calorie intake and proper rest that pay in premiums. Muscle building is a process, simple to understand, but it requires effort and consistency to achieve results. This process is like a chain.
Abuse of supplements and stimulants to burn fat and help workout, result in bad health later on. About eight hours of sleep a night is essential for the bodybuilder to be refreshed and ready for the next session. Additionally, many athletes find a daytime nap further increases their body’s ability to direct resources toward repairing and building; sleep is good.
Resistance training over your lifetime with a good diet can prevent you from needing controversial drugs to aid in keeping your bones hard. Fewer drugs is better, right? Resistance training has the added advantage of raising your metabolic rate so that you burn more calories which is a huge advantage if weight loss is your goal.
Protein, carbs, and the right kinds of fats are needed in larger amounts than usual in order to give your body the fuel it needs to add muscle. Eating several small meals per day rather than three large meals may be helpful in keeping your energy level high and provide your body with the resources needed to build muscle. Protein is the building block of muscle. If you can’t get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars . Protein is the necessary building blocks especially for muscles as well as often utilized by bodybuilders in the type of powder. This is finest consumed straight away after work out or used as a food substitute.

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1:  Discover the #1 most critical muscle building ingredient you can’t grow without.

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2:  Learn exactly how to eat and which foods naturally build slabs of muscle on your body.   Read more... (281 words, estimated 1:07 mins reading time)

Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how.Think of your bodybuilding lifestyle as a barstool: It’s got three legs. If one leg is missing or is longer or shorter than the other two, you’ve got problems. The same goes for muscle-building.The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs.Shortchange any one of these three parts and you’re in for little to zero gains. You may even lose weight if you’re not careful.In brief, I’ll lay out the conceptual framework for the three prongs.ExerciseYou need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday — day A, Wednesday — day B, Friday — day A, then the following week you do Monday — day B, Wednesday — day A, Friday — day B.Continue alternating like this for up to 8 weeks. Let your body be your guide.This may sound like an easy exercise plan. It’s not!It’s designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild.Most of us aren’t like professional bodybuilders in any way, shape, or form.Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante.NutritionYou have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don’t worry about fat. Eat plenty of eggs (4-8 a day, I’m not kidding), dairy, and beef. Chicken and fish are also great sources of protein.In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you’ll be on the right track.Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you’re laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC).Eat frequently, up to eight times per day: Three “squares” with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training.Rest and RelaxationGet 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program.If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that’s relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It’s NOT easy, but in a very strange way, it’s grueling and relaxing at the same time.There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!Don’t forget to check out Muscle-Build.com and Hard Gainer’s Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.