He wondered how to gain muscle? There are many styles, tricks and "quick fixes" that are, but there really is a healthy way to gain muscle mass. You need not be gifted with a genetics or the illegal use of steroid hormones or potentially dangerous.
The "how to gain muscle" The question has two relatively simple steps:
1) increase caloric intake, and
Training 2). This combination will provide the desired results.
Do not be ashamed to look in the mirror! You can have the body you're searching for. When you start thinking about how to gain muscle, the first reaction might be "But I do not want to gain fat. The loss of muscle mass and gaining fat are two different goals, and are handled in two ways. At this point, we realize that dieting and exercise to lose weight is different from the diet and exercise to gain muscle.
By gaining muscle mass, caloric intake should be increased. You have to have more calories than your body is accustomed to making more proteins and fats, the body has no choice but to gain weight. Although nutritional supplements can be used, this should not be used as a substitute for a healthy diet. The increase in calories, then compensated by working with weights, to achieve greater muscle mass you want. This exercise will stimulate the growth of "overload" the muscles. The combination of blocks of calorie (which help to rebuild and repair muscle tissue), together with increased training.
If you're among the millions of people constantly trying to gain weight and build muscle, remember that a firm commitment, a good diet and a regimen of proper weight training are the best ways to achieve achieve your goal. Building muscle mass diet is rich in protein and enough calories to promote weight gain.
A good place to start is to multiply your current weight by 18. This number will give you a rough idea of the amount of calories your body needs from day to bulk up. If you are very active, sports, or have a faster metabolism than average, may be necessary to increase caloric intake even more. A healthy muscle building requires a great effort on your part. It is easy to get enough calories into three meals per day. A good suggestion would be to eat several small meals per day instead of three large meals.
Protein is an essential element in any diet for mass building. Ideally, you should eat one and a half grams of protein per kilogram of body weight. While this seems like a lot of protein, spread over several small meals per day will be much easier to achieve this goal. Fish, poultry, eggs and lean red meat are excellent sources of protein. Lots of fresh vegetables, simple carbohydrates, combined with plenty of protein should enable it to fulfill its quota of calories each day. The best diet muscle building is a combination of consuming adequate amounts of calories and the type of food.
Showing posts with label weight training. Show all posts
Showing posts with label weight training. Show all posts
Monday, August 24, 2009
Wednesday, August 12, 2009
Build Big Muscles Fast. Gain Muscle Mass Guide
So, wants to build big muscles? Simple huh? Just join a gym and weights regularly beaten and raped in a few months, you will gain so much muscle mass that is ready to take on any bodybuilding contest. It's really easy to build big muscles? Well, to gain muscle mass, there is much more than hitting the gym regularly. Here are some tips to gain muscle mass --
a) Eat and Eat - To build muscles, you should eat. Your calorie intake should be more than your calorie expenditure. If you reduce all the calories you eat, then where are the calories to build muscles?
2) Protein - Make sure to eat enough protein. You should eat at least one gram of protein per kilogram of body weight per day if you want to gain muscle mass quickly. If you get enough protein, your muscles do not grow large.
3) Supplement - If you can not have enough protein in their normal diet, supplement with protein shakes. If you want more power so you can lift heavy weights to grow bigger muscles, take creatine supplements.
4) Weight Training - You must lift heavy loads and constantly to add more weight to progressively build your muscles. Yet it is very important not to sacrifice correct lifting techniques and as the cause of the body.
5) Lift Weights - Use free weights and Dumbells Barbells to recruit more muscle fibers so that more muscle fibers can be worked.
6) Compound Exercises - Work with compound exercises such as bench presses, Squats, Barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on your work as your puny biceps muscles, then you will have only negligible muscle growth.
7) Get Enough Rest - Have rest days in days between the exercise and not working the same muscle group more than twice a week. Your muscles need to recover from its flexibility to grow.
8) get enough sleep - sleep at least 8 hours per day. More even better. Your muscles grow when you sleep.
8 If you do these steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder physical that I can cover in just an article here. So the search for more knowledge.
a) Eat and Eat - To build muscles, you should eat. Your calorie intake should be more than your calorie expenditure. If you reduce all the calories you eat, then where are the calories to build muscles?
2) Protein - Make sure to eat enough protein. You should eat at least one gram of protein per kilogram of body weight per day if you want to gain muscle mass quickly. If you get enough protein, your muscles do not grow large.
3) Supplement - If you can not have enough protein in their normal diet, supplement with protein shakes. If you want more power so you can lift heavy weights to grow bigger muscles, take creatine supplements.
4) Weight Training - You must lift heavy loads and constantly to add more weight to progressively build your muscles. Yet it is very important not to sacrifice correct lifting techniques and as the cause of the body.
5) Lift Weights - Use free weights and Dumbells Barbells to recruit more muscle fibers so that more muscle fibers can be worked.
6) Compound Exercises - Work with compound exercises such as bench presses, Squats, Barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on your work as your puny biceps muscles, then you will have only negligible muscle growth.
7) Get Enough Rest - Have rest days in days between the exercise and not working the same muscle group more than twice a week. Your muscles need to recover from its flexibility to grow.
8) get enough sleep - sleep at least 8 hours per day. More even better. Your muscles grow when you sleep.
8 If you do these steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder physical that I can cover in just an article here. So the search for more knowledge.
Sunday, August 2, 2009
Weight Lifting – What Every Beginner Should Know!
Here are a few things that beginners should know about weight lifting.
First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm - more attractive.
Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can't do at least 8 reps the weight is too heavy.
This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.
Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.
When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can't help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.
Good Luck!
First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm - more attractive.
Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can't do at least 8 reps the weight is too heavy.
This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.
Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.
When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can't help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.
Good Luck!
Saturday, August 1, 2009
Why You Should NOT Try to Isolate Muscle Groups When Weight Training
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
"What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?"
It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always – Why in the world would you want to isolate it?
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
"What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?"
It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always – Why in the world would you want to isolate it?
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
Your Weight in Muscle
You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift; your progression will lessen because you are reaching your genetic potential.
Don’t be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.
Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it’s highly unlikely that you’ll get bulky. Women don’t naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights.
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.
I like to tell my clients to not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.
Don’t be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.
Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it’s highly unlikely that you’ll get bulky. Women don’t naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights.
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.
I like to tell my clients to not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.
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