Archive for the Muscle Building Category
1. Pick Up Some Weights.
Before we even get to the heavy part of lifting weights, you have to get started lifting weights. In order to get bigger, you must work, stimulate, and put stress upon the muscle. The most effective way to do this is through weight training. It is next to impossible to build muscle without lifting weights. So, should you use machines or free weights?
Everybody who has participated in a sport of some sort knows the importance of a strong core. In almost every movement you transfer your force through the core, which means that if you lack sufficient strength there you will suffer in some way. So to minimize this problem and to prepare for “battle” most of us train our core vigorously.
It seems to be mostly the younger generation choosing to lift weights in the many gyms up and down the country, with most of those aged 50+ shunning this seemingly young fad for; tennis, walking, hiking, cycling and various other endurance based ‘exercise’. It appears however that the best thing they could do is actually join their sons and daughters down the gym and start lifting weights also. A new study has shown that working out at the gym can reverse the ageing process in the muscles of pensioners.
We’re told the body needs a gram of protein per pound of bodyweight daily. Guess what? Though fairly accurate, that number is an estimate. When calories drop, such as when you eat drastically less fat or reduce carbs to shed bodyfat, you’ll need more protein, upward of 1.5 grams per pound, to keep from burning muscle tissue for energy.
An exciting new study from Mississippi State University shows that a blend of whey protein, amino acids, Creatine, and carbohydrate taken after exercise is twice as effective at triggering muscle growth as a carbohydrate-only drink.
1. Eat 4-6 small meals daily.
Spreading your calories out during the day keeps your metabolism moving and your energy levels high. It’s also important to make sure that each meal contains a balance of nutrients, namely protein, carbohydrate and fat. Good sources of protein include fish, lean meat, chicken, eggs, turkey, and whey protein. Preferred sources of carbohydrates include fruit, vegetables, beans, and whole grains. Olive oil, nuts (including peanuts) and fish oils are a healthy source of fat. If you’re too busy to cook and prepare regular high-protein, low-fat meals, then meal replacements (such as Max-Meal High Protein) and nutrition bars (like Cyclone Bars and Max-Meal bars) will help you to feed your body with the nutrients it needs to burn fat and build muscle.
Before we get to the diet and exercise, it’s important that you know that even the best programme of diet and exercise won’t work unless you are consistent. It’s no good training hard for a few weeks, then throwing in the towel because you miss a workout or two. Every workout must build on the last one. If you miss a workout, or mess up your diet, don’t let it get you down.
For terrific results from your training, you must have terrific workouts. Apply the following tips and you’ll boost your progress.
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