Posts Tagged muscle building
A healthy lifestyle is a conscious choice that one makes and strengthening your muscles is just one aspect of healthy living. You might be wondering what to do to start building your muscles once you’ve made this choice. This article gives you helpful suggestions to change your life by building your muscles. Take a few moments to go through these and find ideas to help you reach your goals.
While eating lean meats is key to growing muscle mass, you must still include many healthy fats in your diet. There are a number of good fats that are vital to muscle growth. If you avoid fats in your diet, it can cause your muscles to grow more slowly. Consuming plenty of healthy fats is also thought to help increase testosterone levels, which is essential to fast muscle growth.
You should have a goal of consuming enough protein from each meal you consume every day. At least 20 to 30 or more grams of protein is recommended. If you distribute your protein consumption throughout the day, it will be easier to reach your target intake. As an example, if you require 180 grams of quality protein, you can achieve that by consuming 30 grams at each of your six meals.
Learn from an expert who has already achieved your concept of the ideal body. Learning from the professionals can give you an edge on the competition, and it can help you develop the proper foundation that you need for success. This knowledge should serve as a boost next time you’re lifting at the gym.
Don’t neglect carbs when trying to build muscle. Carbs are the element that gives your muscles the energy necessary to perform each day and recover for the next. A good formula for your carb consumption is to eat two or three grams per every pound of your weight.
Take pictures of your bare, naked body every few days. When you are looking at yourself in the mirror every day, it can be hard to see any real progress. However, if you compare your pictures every few weeks, then you’ll have the ability to notice just how much muscle growth you have achieved.
Building muscle does not necessarily equate to achieving a ripped physique. There are many different types of muscle routines, and you must decide what kind you want beforehand. Consider adding supplements to your diet if you are seeking to have extremely large muscles.
Your training routine should be determined by your goals. While being so repetitious can appear boring, it builds muscles quickly and helps you to track your progress. You can use another exercise if you get extremely bored or add an exercise if you want to add to your routine.
Gaining muscle mass takes effort and follow-through. If you have these things, you will be prepared to stick with your routine and give everything you have to reach your goal. Following these suggestions will soon having you admiring the payoff whenever you catch a reflection of yourself.
Those fitness tips are often very beneficial to build muscle mass and to lose weight safely. If you one of those people who are searching for methods to burn fat and develop lean muscle mass more quickly, in that case take a look at this webpage on Vince DelMonte No Nonsense Muscle Building program or this YouTube video About Vince DelMonte and learn about a well-known system to shed the weight and develop muscle mass faster. There is also a little more on Vince DelMonte on this page.
Being one of the skinniest kids on the planet was never a fun thing. Okay, maybe I wasn’t the skinniest on the planet, but I felt pretty scrawny . In my early high school years I had the hardest time getting rid of my bird chest and spindly arms . I was always that guy, the one of a girl was feeling too close to me, I’d always get that blunt “we’re just friends” clarification . I was just the typical nice guy, who did his work…let’s just say I wasn’t considered the coolest of people in school . But I guess being the lanky, nerdy kid gets a bit old after a while . I wanted to look like the atheles, the football players and the wrestlers . I wanted to get the same attention from girls that these guys were getting. I wanted to be respected the way they were . I wanted to know how to gain muscle FAST!
I was always shy kid, but I became even shier in my teenage years because of a disorder called gynecomastia . Gynecomastia is the development of breast tissue, and it can happen for a number of reasons ranging from hormones during puberty to hypogonadism to medication . For some the estrogen/testosterone balance corrects itself, thus correcting the gynecomastia . Unfortunately mine, wasn’t temporary . I was made fun of quite often about it, and it made me really self-conscious . It’s tough to deal with jeering that’s related to something you can’t control . Dad would just tell me to ignore the people making fun of me, but it’s easy to say that when you’ve never had to deal with a similar problem .
One summer, I finally got so sick of being teased that during the summer of my sophomore year, my frustrations got the better of me . My father was pretty big into weight training, so we had a pretty nice weight set at home. I decided to finally make use of it . That fateful summer, I discovered a secret …the best way to build muscle. Do you know what the big secret was? TRAIN HARD! I put on so much muscle, especially in my chest, that I still have the stretch marks from that very summer .
With the added muscle came added confidence. I went back to school with my chest out and head held high It was after that summer that I became a weight lifting junkie. I was looking at every weight training magazine I could get my hands on, I became fascinated with workout routines to build muscle, lifting techniques, and supplements .
Weight training was a great, temporary self-esteem booster, but eventually weight training (along with karate) became something that I grew to love . These days, whether people notice my body or not, I train now because it’s a part of me now; I train mostly because I love it .
What exactly do I love about weight-training and exercise? So many things. Though I could probably make a list of 100 reasons, I’ll give you ten of the top reasons I love weight training:
1. Work Hard Get Resultsï»¿ – Have you ever been at a job where no matter how much time you put in, your salary’s not gonna change? . This is one major thing I like about weightlifting, hard work and results are directly related. If you’re putting in the time, honestly pushing yourself, your body is going to get stronger, your physique is going to change . It’s beautifully simplistic .
2. Training helps me stick to a schedule – I don’t know if everybody has the same experience, but I find when I’m training, I am better able to plan other things I have to do. I know training has to be a part of my day, so I I build my day around it .
3. I Want to Look Good Naked – Okay maybe this reason sounds perverted at worst, and a little vain at best, but I can’t be the only one who feels this way . I think it’s a good feeling to see new lines and cuts in your musculature when you hop out of the shower and stand in the mirror. It’s great!
4. I Like People Touching Me – Wait, this one also sounds perverted. I promise I’m not a sicko.
There’s not really a whole lot to add to this one, but if you’re training, and your muscles are pumped it’s gratifying when people squeeze your arms or touch your chest and ask if you’ve been training . Um, it’s especially gratifying for me when some gorgeous woman does it…I’m just saying.
5. The Feeling of Accomplishment – I will never forget how powerful I felt when I finally bench pressed 225 pounds . It was the exercise that I was most afraid to do. The big guys in the gym could lift that, but certainly not me . When it when I finally did it, all I could think to myself was “HELL YEAH!!”
6. Mindset Shifting – After bench pressing 225 pounds for the first time, there was this “Now what?” moment. In that moment, I realized that maybe it was possible to do more . I kept training, and I can now bench press 225 lbs 14 times without a spotter (my goal is 25 times). To some of the more advanced lifters that may not sound like much, but another cool thing about weightlifting is that it’s a personal journey. When “impossible” is not in your thought process, you can accomplish incredible things .
7. Enhanced Brain Function – I find that weight training and exercise in general really gets my brain juices flowing. I can think much more clearly .
8. Energy Benefits – If you’re just starting out, Immediately after a workout, your muscles can be spent and you can feel pretty exhausted . On the flip side, though, if you’ve been training for quite some time, workouts may start to feel more invigorating than exhausting . Your muscles aren’t tiring as easily. You have the power to take on the world…twice if necessary . Stick to those training plans …it really does work !
9. Better Sex – Sorry Mom, but it’s true . When I’m training consistently, I notice an increased sexual drive…almost like my libido is maxed out . Now if I can just get a girlfriend …
10. Builds Self-Discipline – I’ll level with you, there are days when I don’t want to go to the gym . It could be because of any number of reasons: laziness, a long day at work, or even muscle soreness . More often than not, though, training when I don’t feel like it makes feel like I did something special . I feel incredible afterwards. Working out when I don’t feel like it makes it easier to go the next time the fatigue hits.
What are ten things you love about working out?
Most strength athletes realize there’s a line in the sand that challenges them in their workouts. Cross it and muscle growth is assured––even guaranteed. Cross it and you enter the growth threshold. That’s how to build muscle.
Many trainees get frustrated by lack of progress in the gym. As pain closes in, they give up and put the weight back on the rack losing out on the best result producing factor needed to build muscle––high intensity.
That line calls out hard-core strength training bodybuilders. They know to work through the muscle pain. In fact, they savor it. Elite strength training athletes and bodybuilders know that the ability to forge ahead through high levels of excruciating pain is vital to build muscle.
8 Techniques to Short Circuit Pain Disarm
You can propel ahead through the muscle burn and exhaustion when you take on the idea that your pain threshold is surmountable .
1. Rep by Rep
Let’s say your target is 12 reps and on repetition 7 the pain takes root. Just concentrate on the next repetition. Think “I can deal with one more rep,” once you get that rep do it again… or “the next rep is only 5 seconds that’s easy”. Some people envision scooping up fish into a net with each rep. Others imagine knocking down soldiers on every rep. They make a sport out of their goal to build muscle.
2. Talk Yourself Through
Your words have force–– tap into them. Think short phrases like: “Dig in and grow”, “Light weight”, “Pain heals”, “Intensity for immensity”, “Go for the glory”, “Play your game”. Lance Armstrong liked “Pain is temporary; quitting lasts forever.” They all work and you can make up your own.
Sound funny doesn’t it? Studies on laughter suggest that it adjusts the chemical composition in the body coaxing it to heal. It can also numb pain in a big way. It transmits a signal to the brain that indicates that you merely laugh at pain. Whether you laugh out loud or internally, it works remarkably well. It can even speed recuperation and improve muscle building.
4. Imagine It
Envision pitting yourself up against a tough opponent and conquering him; or accepting a Gold medal or lifting the weight you’re about to do for a given number of reps. Hear the cheers of a crowd of fans as you shatter your goal. See yourself raising your arms in triumph. Some athletes imagine themselves as a super hero saving the life of an innocent victim. Others picture outrunning a tiger in a life or death situation. Bear in mind this strategy begins before you start the set.
5. Think Deep
While you’re doing your set, focus on your breathing. Hear it. Concentrate on the bar going up. See it. Focus on the muscle contracting. Feel it. Tune out anything around you. Get lost in the exercise. Hear the beat of your heart. A three-alarm fire won’t keep you from achieving your target and build more muscle.
6. Remember the Rewardconcentrate
Want bigger arms? See yourself with bigger arms. Want chiseled abs? See yourself with a six pack. Want to build muscle? See slabs of newly built muscle. Hold those images in your mind and as the pain sets in negotiate with yourself “one more rep” and those chiseled abs are my reward. Then do it again… “just one more rep again” and so on.
7. Caffeine Dulls Pain
Researchers are finding that caffeine can boost an athlete’s performance, intensity and keep them pain free and build muscle. IronManMagazine.com, says there are several studies that say the enhance from caffeine jacks up training intensity, the primary requirement to build muscle. One study from Australia confirmed that people who were given caffeine before a sprinting workout ran faster than those who weren’t.
How does caffeine combat pain? The University of Illinois discovered that coffee could dull the nerves that send a 911-pain signal to your brain. Researchers took 25 participants and did baseline research on a bike. The participants measured the training intensity and recorded the level of muscle pain. One group was provided a dose of caffeine the equivalent of two to three cups of coffee. The other group was given a placebo without caffeine. Those who took the caffeine had a measurable decrease in muscle pain compared to their first exercise session. Those who had the placebo did not show any change.
8. Pure Beta Alanine Buffers Pain
What is Beta Alanine? It’s an amino acid that buffers the burn. The burn is triggered by lactic acid. Pure beta alanine lets you train past that pain barrier, train with high intensity and build muscle. More than 20 studies attest to its safety and usefulness. With beta alanine athletes can perform more reps per set and work harder. That’s what builds muscle––that’s what burns fat.
There you have it. 8 sure-fire ways to help you redefine your limits, train with high intensity and build more muscle.
Remember, this article deals with muscle pain resulting from intense training. If you are experiencing any of the following types of pain, seek medical attention: Sharp sudden foot, shin, hip or joint that worsens as you train, chest pain, extreme sweating, breathlessness, high body temperature, dry skin, severe stomach pain or diarrhea.