Jumat, 16 November 2012

What Is the Best Way to Build Muscle?

The worst mistake made by several individuals while building their muscles is that they follow workout plans found in muscle building books or magazines. Almost all men you see on these papers take anabolic steroids or they have a naturally blessed mesomorph edge which allows these individuals to gain muscle sooner than typical individuals like you and me.

Let me prove the best ways to grow muscles effortlessly and fast - although not by injecting yourself with things or getting caught up in insufficient, incorrect exercise habits that don't work.

Here are the three best ways to build muscle?

Weight Lifting

When you lift up heavy items, segments of your muscles will breakdown and then reconstruct. It means you do not need to go to the gym and you can actually do them at home on your own. Keep in mind that you must continue this exercise routine on a daily basis. You can't stop it for a while and pick it up again and do a couple of days. This back and forth way won't assist you to build your muscles; instead the exercise might hurt you. In the meantime, you can also add some extra and effective exercises to build your muscle mass, such as deadlifts, mass rows, push-ups, and seat press and so on. All of those mixtures of lifts will help you build muscles.

Eat Foods to Build Muscles

However, when you follow your workout plan to do daily exercise at the gym, don't forget to eat a healthy diet at the same time. When doing deadlifts, or barbells, your body consumes calories and burn fat and you need to recover the strength. What quantity of food is enough for muscle building? For example, if your weight is 132 pounds, you would need to consume at least 2460 calories every day to build your muscles, therefore, a healthy diet plan is essential.

Sleeping Habits

Relaxation and a free mind are always vital factors for good health. Without restful sleep, your muscle building will slow. Why? The reason is that human muscle tissues are built only when our bodies are relaxed. The tissues are not built when doing your workout at the gym. Normally people need 7-8 hours of sleep per day. Don't stress yourself and live healthily.

In addition to the tips above, there is some other, extra information for those men wishing to build their muscles. "SOMANABOLIC MUSCLE MAXIMIZER" - Kyle Lean, a well-known nutritionist as well as professional trainer, vividly introduces how to build muscle mass. His goals are to help men understand in what conditions muscle mass can be built and assist those gym goers to correct their improper thinking and ways of building muscle mass. Food and exercise plans should be undertaken at the same time so as to build up mass and lose weight. Hopefully those men obtain nutrition regularly and keep their bodies in good shape.

5 Easy Tips to Get Stronger

There are a lot of people that strength train trying to get stronger for many different reasons. These people may be putting in the time, but are lacking the desired results. With the help of my five tips, people can power through their sticking point and get stronger.

1. Control the weight down- A lot of weight lifters out there only focus on how much weight they are using, and these people view form as a secondary action. Most people do not know that the eccentric contraction breaks down more muscle than the concentric contraction. For example, the way down on a bicep curl or the way down on a bench press is an eccentric contraction. Lifters who only focus on driving the weight up and forget to control it down not only are more prone to injury, but they also are skipping the most important part of their workout.

2. Rest- Muscle growth does not occur at the gym. The act of strength training breaks down the muscle, and it grows back bigger when you rest. If you over train and do not rest, the muscle is not growing back properly and you are wasting your workouts. Each muscle should be trained no more than two times per week. Also, the best workouts come after the body takes 3-5 days of rest. For example, power lifters will take up to a week off from lifting before a competition.

3. Protein- Up to about an hour after your workout, your muscles absorb nutrients such as protein easier. After a workout you should be consuming about 40-50 grams of protein because that is how much protein your body can absorb at a single time. Your body is capable of absorbing more protein about 4 hours later. For greater muscle gains, a lifter should be consuming the equivalent of their body weight in grams of protein however this is frowned upon by nutritionists. Protein can be acquired through various sources such as food, protein powder, or milk.

4. Push yourself- When weight training, many people lift to a predetermined number of repetitions during a set. They feel like once they reach this number they have to stop. The most muscle is being built on the last two reps a person performs when he or she thinks they cannot do any more.

5. Strengthen your core- A person's core is very important to lifting of any exercise because it is always being used. If a power lifter has a weak core, they are limiting their workouts. It is important for people to keep in mind that the core is not limited to the abdominals, but also includes lower back.