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| How we can build Muscle |
By:
johney lee |
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Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren't willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time.
The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders, is a compound movement.
Muscle building diet
When it comes to a worthy muscle building diet, you should always remember that what you put in your body is crucial. Loads of Burger King will not do the trick. Hopefully you didn’t think this would benefit you any. It’s basically all made up of fat and sodium. These are two elements that your body generally doesn’t need more of. Most of us get plenty of both in what we consume daily. Now, as for a decent muscle building diet, you will require oodles of protein. This is where I shall make a recommendation.
The protein requirements for a 15stone/210lb bodybuilder, based on 1.5grams of protein per pound of bodyweight would mean 1.5 * 210 = 315 grams. Protein should roughly supply you with 30% of your daily calorie intake; Carbohydrates should roughly supply you with 50% of your daily calories, and thus fat with 20% of your calories. I'm not saying that this is the "perfect" or "ideal" ratio for everyone, but it does give you a starting point to work from. For example if you follow this plan and you feel that you are putting on too much fat you could cut back on crabs, if you are not gaining enough mass, add more crabs - etc. Once you have calculated your protein intake, keep this fixed, stick to your diet consistently for AT LEAST 2 weeks
EXERCISE
Body building is at its core, resistance activity. Whether gravity driven or pulley driven, by forcing the muscles to resist against the kinetic motion, one increases the size of muscle cells within the muscle tissue, and larger muscles result. Because of the energy required to enlarge muscle cells, most always one also sees a reduction in the size of fat cells, as the lipids are utilized to provide energy to the muscle.
Body building is an anaerobic activity, in that it does not utilize oxygen. However, this allows for glucose storage, and sustained feelings of energy. In order to support other muscles such as the heart, most body builders also engage in aerobic activity as a supplement to their body building routine.
Muscle building tips
During the process of muscle building, you need to sustain the muscle formation process. To achieve this, a balanced diet, daily dose of the right exercises and a moderate intake of supplements are the requisites. The most important and decisive factor in the muscle building process is the amount of protein.
1. Workout your daily energy requirements and add 500k calories per day. Click here for the formula.
2. Eating enough quality protein is essential for muscle building. Aim for 1g per lb of bodyweight.
3. Eat unrefined carbohydrates with low glycemic index i.e. whole grains.
4. Take an essential fatty acid supplement like flaxseed oil.
5. Lift heavy weights in the 6-12 rep range for muscle building.
6. Train 3-4 times a week at most.
7. Train each body part intensely, once a week.
8. Cycle your program over a 6 week period or so to avoid over-training.
9. Drink plenty of water, about 2 to 3 litres per day.
Read About Body
Buildings Tips Also Read About Muscles and
Female Bodybuilding |
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