People tend to do muscle building much more difficult that it should be. I can't say that I blame the. With a plethora of building of muscle magazines, stores full of hard to pronounce the supplements and advertisements promoting the latest fitness fad it is fairly easy to obtain quickly submerged.
The truth is [...] the basic concept of muscle-building is in fact quite simple. For the muscles, you must do two things:
Eat more calories than you spend
Break up muscle fibers through a physical effort to push the biggest (usually by weight)
Break up muscle fibers through a physical effort to push the biggest (usually by weight)
These 2 essential principles are the basis of any muscle building program.
Now... Here is where things can get difficult. If you don't already know how to eat or weight-train correctly and then you need to learn how to do it properly.
To tell the truth, it is the difficult part. You need several hours of research and many, many grueling weeks and months real live asked master nutrition and strength training.
The reason why it is so difficult is because the nutrition and weight training for muscle growth are many in-depth subtleties, rules and best practices.
So rather than trying to teach you all this, I give you the essential framework to build in a simple manner of muscle.
Eating made Simple:
Determine your level of Muscle Building daily caloric intake. There are several advanced formulas to do so. A very simple is to multiply the weight of the body by 20. (So, if you weigh 140 lbs eating about 2800 calories per day)
Eat 5 - 6 times a day. Yes it is possible. Initially, it will be difficult, but your body will adapt if you are disciplined enough to make you eat every 2-3 hours.
Eat balanced.Feed yourself the right way. Just because you eat more calories you cannot eat unhealthy. NO JUNK FOOD. You need to eat balanced portions of complex carbohydrates, protein and essential fats.
Consume a lot of proteins.Protein is essential for muscle building. An old rule is to eat at least 1 g of protein per kg of body weight per day (if you weigh 140 lbs consume 140 g of protein).
Drink plenty of water. It cannot be overstated how important water. For a very simple calculation drink a minimum of ½ your body weight in ounces. (If you are 140 lbs drink at least 70 ounces per day)
Training made Simple:
Develop a Routine of weight training.Weight training routines are accessed through books in printed form and on the internet. A strength training routine will describe the exercises must be carried out, when they must be carried out and how many times they must be performed.
Any healthy weight muscle building routine requires that you...
Any healthy weight muscle building routine requires that you...
Weight-Train INTENSELY.Place your muscles under stress far beyond the normal circumstances to promote growth. This means form with a maximum effort at each repetition of each exercise.
Sunrise of heavy goods vehicles. Break the lifting of heavy weights to the maximum of muscle fibers.
Gradually increase. Systematically increase the difficulty of your training sessions to constantly challenge your muscles. Mean increase in weight or repetitions performed (or both) for each training session.
Leave enough time for the rest. Muscles need time to recover completely after he was subjected to intense stress. Do not work on a single muscle group directly more than twice a week. (Work a muscle group directly that once a week is often the recommended standard)
Limit the length of your workouts in 60 Minutes or less.Intense physical effort extended beyond one hour can lead to increased muscle loss.
Training commencing not more than 3-4 days. Over-Training is a fundamental error of many beginners. Reiterate your body need time to recover completely from the previous sessions of weight training.
Training your Muscles.Integrate strength training exercises to stimulate muscle growth throughout your body together for muscle growth overall maximum and keep the muscle symmetry.
Security - beExercises with dumbbells can be very dangerous if not properly executed. If you're inexperienced it is highly recommended to do adequate research on the subject to perform the exercises correctly and safely.
Where to go here:
Sunrise of heavy goods vehicles. Break the lifting of heavy weights to the maximum of muscle fibers.
Gradually increase. Systematically increase the difficulty of your training sessions to constantly challenge your muscles. Mean increase in weight or repetitions performed (or both) for each training session.
Leave enough time for the rest. Muscles need time to recover completely after he was subjected to intense stress. Do not work on a single muscle group directly more than twice a week. (Work a muscle group directly that once a week is often the recommended standard)
Limit the length of your workouts in 60 Minutes or less.Intense physical effort extended beyond one hour can lead to increased muscle loss.
Training commencing not more than 3-4 days. Over-Training is a fundamental error of many beginners. Reiterate your body need time to recover completely from the previous sessions of weight training.
Training your Muscles.Integrate strength training exercises to stimulate muscle growth throughout your body together for muscle growth overall maximum and keep the muscle symmetry.
Security - beExercises with dumbbells can be very dangerous if not properly executed. If you're inexperienced it is highly recommended to do adequate research on the subject to perform the exercises correctly and safely.
Where to go here:
Remember that I have provided, it is just the essential framework for the construction of muscle in a simplified basic format. If you follow the key here points you will gain muscle, however, you must continue research to fully understand the principles I have set out.
There are several great guides on the internet that will give you a thorough and comprehensive review of basic information that I've provided you.
Remember all that learn you more about muscle building to go ahead is (somehow) to two simple principles described here (Nutrition & training).
Good luck on your trip building muscle!
