6 Pack Abdominals

Posts Tagged ‘build up muscles’

  

Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are aware of the essential rules of muscle building but you are after something extra to give you that additional boost to make even more muscle gains. Well, these suggestions are provided to ensure that you do just that!

1) Don’t pump iron for more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately after 45-60 minutes the body releases a hormone that is very counter active for muscle building. So, if you continue to lift weights for more than an hour you may make zero muscle gains. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Consume double the amount you are used to. The single greatest mistake people make when trying to build muscle up is not taking on enough calories. To build up muscle you need to take on board extra calories that can be used to build the extra muscle mass from. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old ones. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Intake a higher level of protein. Consume protein straight after training and before you retire to sleep. After your workout your muscle will be tired and sore and need the protein to rebuild them. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You really should be taking on board at the least a gram of protein for every single kilogram of nbody weight that you have.

These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people never really embrace this fact! If you desire more muscle then you have to give your body something to built it out of, like more calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. One method of making a habit of eating a lot is buy a set of large sized plates and dishes. This way every time you get them out you now you have to eat a big portion. Consuming a high number of calories will be easier if you break your meals down into 5-6 meals.

2) Workout intensely. Your muscles will not grow if you do not give them a reason to in the gym. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Use the classic mass builders that are multi-joint exercises like: bench presses, deadlifts, squats, shoulder presses. These stimulate more muscle growth than many others.

3) Consume plenty of water. Just as your body needs excess amounts of quality calories for to support muscle growth your body also needs water for all of the muscle building reactions to occur. Training of course will also increase your fluid intake needs. Take a bottle of water around with you.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. Your strength will actually decrease if you push your muscles too hard too often. Why? Following an intense training session your muscles are actually broken down by micro-tears. Your muscles will then grow back bigger and more powerful than before over the following days. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Rest is a key factor. 

2) Do not stuff your body full of useless calories. Sure you need to get a lot of calories on board to build muscle up but you need quality calories as well. Food products such as these: leafy green vegetables, pasta, fruit, rice, eggs, fish, chicken, potatoes and so on should be normal. For muscle building these are all awesome.

3) Never ever quit. What works for some people may not of course work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can just never give in. Stick to your goal and you will achieve it. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.

So why not go ahead and consider whether or not you truly are adhering to these most basic guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

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