Are you looking for explosive muscle gain? Do you wish to become a body builder some day? Perhaps you simply want to be stronger, gain some confidence, and look more attractive. Regardless of the reasons why, there are many things you need to know in order to build muscle effectively. In this article, you will find several valuable tips that will help you do so successfully.
Aim for a high number of reps with medium-intensity weight when you train. For each individual exercise you do, try to do a set of 10 to 15 reps, resting less than one minute in between each set. This causes lactic acid to build up in your muscles, which makes you “feel the burn” while stimulating growth.
When attempting to build muscle mass, it is important to ingest the right foods. If your efforts to add bulk are stagnating, it could be because you have an insufficient nutritional intake. To add bulk, you need to consume at least 4000-6000 calories each day from foods, which are calorie dense. Some examples of calorie-dense foods are pasta, nuts, eggs, bagels, trail mix and steaks. Since vegetables have low calorie-density, keep their intake to a minimum.
During your workout, be sure you take plenty of time to hydrate yourself. If you do not drink enough water during your workout, your performance will suffer. It is also a good idea to consider drinking a sports drink instead of just water since sports drinks are filled with electrolytes which replenish the minerals your body loses when it sweats.
There are many reasons why you might want to gain muscle. You could have dreams of becoming a body builder, or on the other hand, you might simply want to be a bit stronger and look better. No matter what your reasons are, it is important to be informed if you wish to build muscle successfully. Use the tips provided in this article, and make sure that your efforts are not wasted.
If you are dedicated to building muscle, you have to buckle down and get started. You might not see a six pack tomorrow, but starting today is the most important thing to do when you want to build muscle. Here are some smart tips that will help you build those muscles.
In order to successfully gain muscle, it is important to have a strategy, and a plan to execute that strategy. There are various resources that you can utilize to determine which strength-training exercises your plan will incorporate. You should also set a schedule that is easy to follow, and will not overwhelm you. Go over your plan with a professional trainer to make certain that it can fulfill your goals.
If you set short-term goals, then reward yourself each time you reach a goal, you will become more motivated. While truly building and maintaining muscle mass is a long-term achievement, motivation is key to staying on course. Your rewards can be ones that benefit your efforts in gaining muscle mass. As an example, obtaining a massage can not only improve the blood flow to your muscles, it can also aid in recovery on days you take off from working out.
When trying to build muscle mass quickly, smaller is better. Smaller sets with more weight will add muscle more quickly than longer sets. Between 8-12 repetitions for each set is about the ideal. Give your body plenty of rest between workout routines to allow the body to heal. Muscle is built as the muscles heal.
Now that you have tips for building your muscles, it’s critical that you start today. Put the tips into action and start laying the groundwork for stronger muscles. Don’t wait. You may not see results instantly, but if you start today, you will indeed start to see the body that you want.
Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track.
I think so many times we approach health and fitness goals with an “all or nothing” mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn’t do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn’t have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball.
My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance.
Focus on one small thing at a time. Start simple and work from there. Don’t expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change.
Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow’s healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it’s up to you to figure out which little step you can take to improve your nutrition.
Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don’t realize that a little is always better than nothing. For example, it’s so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn’t 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can.
Get unconventional. Maybe you don’t have time to get in a “workout”. Do what you can with what you’ve got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn’t always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active – outside or inside. What are the ways that you could get in some more movement?
Move mindfully. Pay close attention to your body and what it’s trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary.
Don’t give up. Don’t throw in the towel on eating right and moving your body. It’s seems easy to take the “all or nothing” approach but that’s not necessary. Something is always better than nothing.Don’t beat yourself up! Life ebbs and flows for everyone. Take a look at where you’re at right now and what you can make work right now.
The most important thing is to honor where you’re at. Only you know what you’re capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change.
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Water is essential to life. A few days without it could result in death – it’s that important. So considering a hydration strategy, especially when working out in the heat is essential to overall health. We lose water through respiration, sweating as well as urinary and fecal output. Exercise speeds up the rate of water loss making intense exercise, especially in the heat, a possibility of leading to cramping, dizziness and heat exhaustion or heat stroke if adequate fluid intake isn’t met. Correct fluid intake is an important priority for exercisers and non-exercisers in the heat. Water makes up 60% of our bodies. So it’s incredibly important to for many different roles in the body.
The Role of Hydration In The Body:
Water has many important jobs. From a solvent to a mineral source, water plays a part in in many different functions. Here are some of water’s important jobs:
– Water acts as a solvent or a liquid that can dissolve other solids, liquids and gases. It can carry and transport these things in a number of ways. Two of water’s most important roles are the fact that water transports nutrients to cells and carries waste products away from cells.
– In the presence of water, chemical reactions can proceed when they might be impossible otherwise. Because of this, water acts as a catalyst to speed up enzymatic interactions with other chemicals.
– Drink up because water acts as a lubricant! That means that water helps lubricate joints and acts as a shock absorber for the eyes and spinal cord.
– Body hydration and fluid exchange help regulate body temperature. Don’t be afraid to sweat! It helps regulate your body temperature. When we begin to sweat, we know that body temperature has increased. As sweat stays on the skin, it begins to evaporate which lowers the body temperature.
– Did you know that water contains minerals? Drinking water is important as a source of calcium and magnesium. When drinking water is processed, pollutants are removed and lime or limestone is used to re-mineralize the water adding the calcium and magnesium into the water. Because re-mineralization varies depending on the location of the quarry, the mineral content can also vary.
Which Factors Determine How Much Water We Need:
What factors affect how much water we need? All of the following help determine how much water we need to take in.
Climate – Warmer climates may increase water needs by an additional 500 mL (2 cups) of water per day.
Physical activity demands – More or more intense exercise will require more water – depending on how much exercise is performed, water needs could double.
How much we’ve sweated – The amount of sweating may increase water needs.
Body size – Larger people will likely require more water and smaller people will require less.
Thirst – Also an indicator of when we need water. Contrary to popular believe that when we are thirsty we need water, thirst isn’t usually perceived until 1-2% of bodyweight is lost. At that point, exercise performance decreases and mental focus and clarity may drop off.
We know why water is important but how do we go about hydrating properly? Fluid balance or proper hydration is similar to energy balance (food intake vs output). It is important to avoid fluid imbalance for health.
We get water not only through the beverages we consume but also through some of the food we eat. Fruits and vegetables in their raw form have the highest percentage of water. Cooked or “wet” carbohydrates like rice, lentils and legumes have a fair amount of water where fats like nuts, seeds and oils are very low in water content.
Fluid Needs By Bodyweight:
One of the easiest way to determine how much water you need is by body weight. This would be the basic amount you need daily without exercise. *Yes, you’ll need to find a metric converter like this one to do the math.
Water Needs: 30 – 40 mL of water per 1 kg of bodyweight
Example: if you weigh 50 kg (110 lb), you would need 1.5 L – 2 L of water per day.
You should be drinking water consistently (not all at one time) throughout the day. The body can only absorb a certain amount of water at a time. Any overzealous drinking could lead to health issues.
Thirst – As stated above, if you’re thirsty, you’re already dehydrated.
Urine – The color of your urine is also an indicator of your hydration level.
colorless to slightly yellowish – hydrated
soft yellow – hydrated
pale gold – hydrated
gold, dark gold or light brown – possible light to moderate dehydration
brown – dehydrated
Hydration + Electrolyte Strategy:
These easy steps will help you to hydrate daily plus before and after workouts.
1. Determine how much water you need to drink on a daily basis using the body weight formula above.
2. Pre-hydration – Drinking about 2 cups of water BEFORE intense exercise ensures adequate hydration to start.
3. During Exercise – 1 cup (8 ounces) of water mixed with electrolytes (about 3/4 water to 1/4 electrolyte) every 15 minutes approximately.
4. After Exercise – Fluid intake is required to assist in recovery. Recovering with a mix of water, protein and carbs is a great idea in addition to electrolytes if needed. Formula: Approximately 15g of protein, 30g of carbs, electrolytes and water.
Building muscle is something that everyone can do. Even if you don’t yet have the confidence that you need for muscle building activities, you can get started with some tips, tools and advice. All you need is a combination of the best techniques with the right information. This article contains simple strategies for building healthy muscle mass.
Regardless of how frequent or intense your workout sessions are, if you are not eating sufficiently, your body will not have enough proteins to build muscle. It is therefore critical to eat meals often. You should strive to consume at least 20 grams of protein every three hours. In addition, it is more important to eat often rather than to eat large portions.
Consider drinking a protein shake before starting your weight-training workouts. Liquid minerals tend to be absorbed quicker in the body than solid food, so think about having a shake filled with protein, about 10 to 20 grams. The protein shake will help give you a boost of protein to encourage protein synthesis, which is the way to building muscles.
Do not train one day and follow it by another training session the next. Always skip one day between to be sure that your muscles have the time that they need to repair themselves before working out again. If you do not allow them to heal, they are not going to develop as fast as you would like them to, and you could end up hurting yourself.
Massage your muscles regularly. You can do this on your own by making use of a foam roller, tennis ball or any other tool that will help to relieve the stiffness of sore muscles. You could even consider going for regular massages at the parlor. Whatever means you use; you must be sure to relax those muscles regularly.
You can do anything you set yourself to do, even building muscles. Use all that you learned from this article as well as anything else that you already know. The more you know about which techniques are most effective, the more success you will have.
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PUNCH UP YOUR MASS
When it comes to training, are your gains coming faster than an Ali one-two combo? Or are you getting worked over in the corner like some washed-up pug, folding up under a rain of body blows?
While you probably don’t want to admit it, chances are it’s the latter. You see, so many of us find ourselves making zero progress after months, even years of battling in the weight room. Unfortunately, and contrary to popular opinion, building your body is not an endeavour of brute force. When you aren’t making progress, simply dropping your head and powering through the same workout regime week after week won’t eventually wear down the forces that halt your growth. But that’s what many of us do.
Just like in boxing, the man usually left standing is the one who knew his opponent – he knew when to jab, when to duck and when to go in for the kill, not the one who tucked his chin and came out flailing. You need to take the same type of strategy to your training: fight smart.
To help you strategize, I present 18 tips on gaining and understand the “sweet science” of resistance training. I hope that as you incorporate this advice into your own regime, you realise that the bout for more muscle isn’t about one swift knockout punch; it’s about going the distance and slipping in some well-timed blows. Keep your gloves up!
PUSH yourself. If you’re lifting about the same weights now as you were a year ago, don’t expect to be much bigger. While the biggest muscles aren’t the strongest muscles and the strongest muscles aren’t the biggest, a substantial link exists between strength and size, providing you avoid very low reps, the rest/pause technique, partial reps and long rest periods between sets. Those techniques generally yield lots of strength, but little or no size gains.
MAKE “good form” your mantra. Don’t just give mere lip service to the cliché “use good form”. Permit absolutely no bouncing, heaving, exploding or excessive range of motion, and never get so greedy for poundage increases that you sacrifice good form. Good form is needed not only to avoid injury but also to stimulate optimal muscle growth. In addition to proper form, avoid high-risk exercises such as any squat with your heels raised on a board or plates, bench presses to your neck or upper chest, or behind-the-neck shoulder presses with very heavy weights. Also, use a controlled rep cadence: about 2 to 3 seconds for the positive phase of a rep and three seconds for the negative phase.
INDIVIDUALISE your exercise selection. If an exercise hurts, and you’ve been performing it using good form with a controlled cadence and have tried sensible modifications, drop that exercise. The first rule of exercise selection is “do no harm”. Discard the reckless “no pain, no gain” maxim.
SQUAT. Do your utmost to squat well and intensively. The benefits aren’t just limited to the thighs, glutes and lower back; the squat stimulates muscles throughout the body. While some people truly can’t squat intensively in a safe way, most can. Reverse the squat, improve your squatting form and pay your dues in the rack, and you’ll reap the rewards.
DEADLIFT. The deadlift is one of the most productive exercises for bodybuilding mass. Master the technique – conventional style, sumo or stiff-legged – and slowly build up the weight to something very impressive. Impeccable flat-back form is imperative; avoid any exaggerated range of motion. Deadlift properly, or don’t do it at all.
TRAIN hard, but smart. Do enough to stimulate growth, then get out of the gym and give your body the chance to recover and grow. The bottom line is progress, not training intensity. If, however, you always cut your sets short by a couple of reps, stopping even though you know you had more in you, get serious, pull out all the stops and put 100% effort into finishing what you start.
LOG it. You’ve heard of the importance of keeping a training log, but how many people actually do it? Accurately record all your reps and poundages. As the weeks go by, you must be able to see small but gradual improvements in weight lifted and/or the number of reps performed. If not, you have clear proof that you need to alter some aspects of your training regime.
HARNESS the power of one. Get a couple of half-pound discs, home-made weight increments, or some creative alternatives such as wrist weights or large washers so you can add just 1 pound to the bar at a time. Adding a minimum of 5 pounds to an exercise at a single shot when you’re at your current best weights, as many people try to do, often leads to a breakdown in form and injury. Instead, nudge up the weights. Strength is built slowly.
PARTNER up. Find a training partner who has similar recovery abilities to yours, so you can use a similar training programme. Then push each other to deliver perfect workouts every time – intensive, progressive and always with good form. But, just as a good training partner will help, an inappropriate training partner can be your undoing. If he or she can recover more quickly than you, can tolerate more sets and exercises, and pushes you to abuse forced reps and other intensity enhancers, cut your ties pronto.
BE consistent. Bodybuilding success is about getting each rep right, each set right, each workout right, each meal right and each night’s sleep right, week after week, month after month. Compromise a little on this and you’ll reduce your rate of progress; compromise a lot and you’ll kill your gains. Keep in mind, there are no “small” victories. Set no limits on yourself, but don’t expect the impossible. Just live for the next bit of progress, and then the next, and then the next. Bit by bit, you’ll build bigger muscles.
MAKE your training time sacred. Protect your privacy while you train. You must be totally in charge and say no to intrusions, whether human or otherwise. Don’t do this to become a hermit or to alienate your family and friends; do it to honour your need for the focus required to do your very best at something you’ve committed to.
FOCUS. Only highly gifted bodybuilders can build mass and refine it at the same time. The rest of us need to focus on building mass by concentrating primarily on the tried-and-tested compound exercises for a year or more. Only then does detail work such as cable crossovers, dumbbell laterals and triceps kickbacks have real practical value. If used earlier on, detail exercises stymie progress by putting a heavy drain on your recovery ability and reducing the level of effort you can dedicate toward compound moves.
PERSONALISE your training programme to find what works best for you. No single programme works well for everyone; even good programmes have to be fine-tuned to fit the individual user. Personalise the factors of exercise volume, training frequency and exercise selection. Once you find a good programme, don’t chop and change it haphazardly. Stick with a given set of exercises long enough to make substantial progress in the weight you can lift.
FOLLOW excellent nutritional habits every day. No matter how well you train, rest and sleep, if you cut corners with your nutrition, you’ll impair – if not stop altogether – your muscle growth. Take your nutrition very seriously. Divide your calorific and nutritional needs over five or preferably six meals per day. Eat more, and eat more often. If you weigh the same now as you did a year ago, you can’t expect to have bigger muscles unless you’ve substantially reduced your bodyfat.
NOT progressing? Cut back. If your bodybuilding has stagnated, chances are you’re spending too much time in the gym. Cut back and give yourself a chance to grow. Try reducing your weight training to just three days per week, Monday, Wednesday and Friday, alternating two different routines – chest, shoulders, triceps and abs in one routine, and legs, back and biceps in the other. Perform no more than three works sets per exercise and a maximum of eight exercises per routine. If you can do more than three works sets per exercise, you’re loafing – train harder. Never battle through warning signs of overtraining. Symptoms include loss of training zeal, stagnant exercise poundages, reduced appetite, and nagging aches and pains. Whenever you feel any of these symptoms, take action by increasing recovery time and sleep, reducing training volume and improving on the nutrition front.
STRETCH. Follow a programme of a dozen or so stretches three times a week. Stretching won’t make you bigger, but it will help keep you resistant to injury. Stretch only after warming up, hold stretches for 15-30 seconds, never do ballistic stretching, and don’t try to improve your abilities too quickly by forcing a stretch past your limits.
REST generously between workouts. Despite adequate recovery time being so pivotal, many bodybuilders make the mistake of minimising recovery time and maximising workout frequency. If you still feel tired and are due to train today, rest another day. Then modify your training programme and lifestyle so that you recover adequately between workouts without having to take unscheduled rest days. Also, get at least eight hours of quality sleep each night. If you have sleeping problems, find solutions; consult a sleeping clinic if need be. Short-changing yourself in the sleep department can arrest bodybuilding gains even if your training and nutrition are in good order. If you rely on an alarm clock most mornings, you aren’t getting enough sleep. Give your bodybuilding recovery greater priority than late-night socialising.
APPLY the central creed of bodybuilding: progress. Gear your training and entire package of recovery-related factors so that progress in muscular mass is a reality. If gains aren’t happening, make changes until they do happen. The buck stops with you. You select the exercises, volume and training frequency you use. You decide when to quit on a set. You must discipline yourself to use good form. You determine your sleeping hours. You are responsible for your nutrition. Take advantage of the tremendous power you have to change your physique!
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Do you want to make changes to your body and life, but don’t have time to dedicate to major workouts? That’s okay, there is an exercise routine that will fit everyone’s lifestyle! This article will give you some simple strategies for building muscle without having to workout for hours a day.
Focus on working out your largest muscle groups. Concentrating your efforts on large muscle groups such as the back, chest and legs will help you to build muscle faster. Exercises such as squats, pull-ups, bench presses, and dips are ideal for this. These kinds of exercises are generally more intense, and will help boost your protein synthesis.
Remember that muscles grow during periods of rest, if you are trying to build muscle. So, try limiting your weight training to 2 or 3 days per week with a day of rest in between. On the off days, you could concentrate on doing cardio exercises to give the muscles a break.
Remember to warm up your muscles correctly if you want to increase muscle mass. As your muscles are getting worked out more, there is a higher chance that they will get injured. By warming them up, injury can be prevented. Prior to doing heavy lifting, spend five to maybe ten minutes exercising lightly, followed by three or four warm-up light and intermediate sets.
When following a lifting routine, try to always workout your abs last. When you train your abs before a large body part, you can decrease your strength and increase your chances of getting injured. This is why you should do your ab workout after your main workout, or you could simply make it a separate workout during a different time.
Now that you know how to effectively build muscle, you need to find the time to do it. Even if you pick one exercise and do it on your break at work, small and frequent workouts will help you to change your body in an amazing way. Use what you’ve read here to change your life for the better.