Muscle building is an incredibly beneficial way to health. It will get your body in great working order and physical condition. If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.
Eat a lot of protein. It’s a well known fact that the more protein your body can store, the more muscle you can build. Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.
If you want to build muscle, give yourself enough time for recovery. It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself. Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.
Even though you might believe lifting heavy weights is the best method of building muscle, this isn’t always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.
Allow yourself to eat some ice cream. Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!
Some muscle groups are harder to bulk up than others. Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.
Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs. No getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.
Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound. You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.
Be patient when you are building muscle. Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.
Free weights are better for building muscle mass than machines. Machines have their uses, but force the body into strict motions. With free weights, you can lift more and with greater range of motion. They also help to improve your body’s balance, of which machines are incapable. In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.
You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time. Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance. Designing an effective routine is serious business. So, don’t rebuild your whole routine more than three or four times a year.
Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out. A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.
To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.
Do not spend your money on expansive training methods or supplements. You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.
Consuming protein right after a workout is extremely important. Your muscles are in desperate need of protein right after a hard lifting session. Immediately consume a shake no longer than an hour after you finish your workout. This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.
Find a workout buddy. Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.
Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one. Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.
Truth About So Called the Best Muscle Building Supplement
The “Best Muscle Building Supplement” Claim: Don’t Compromise Your Health and Lifestyle with Such a Claim!
If you want to look for the best muscle building supplement – well, there is no such thing, and any advertisements that remind you of building your muscles through the intake of some pills are better left ignored or unheeded. There is a titanic industry that markets products that claim to be the best in their field in building muscles, so it is sometimes difficult to turn them down, especially if we have the impression that big muscles are more pleasing to look at than small muscles.
There is also the sporting and bodybuilding segment that may get hoodwinked by grandiose claims from the muscle supplement industry and will therefore buy products thought to be muscle-building but with serious side effects. (Such products can also count as doping if athletes do not bother to check the contents of the supplements they are taking.) Magic muscle supplements? They are bunk, and there are well-known reasons why.
Companies that sell products they advertise to be the best muscle building supplement usually claim that their products are proven to be effective in a clinical setting and are guaranteed to succeed. That sounds reassuring, but it is an advertising ploy at best or at worst, drawn to gather customers by their rhetorical powers rather than by rigorous testing of the products. Also, remember that these products’ therapeutic claims are not generally approved by the medical community at large, more so by the FDA, so their safety is, provisionally, questionable. And any product with questionable safety is unworthy of being bought.
As for the claims of their clinical effectiveness, they are most likely done in a company in-house setting or delegated to outside firms to skew the results to a certain conclusion. A study is deemed real once it passes peer review and is published in a reputable medical journal. Where are these medical journals that guarantee the efficacy of the muscle building supplements that these companies sell?
Now the effectiveness is in question, but you may still be wondering, “Why not try it?” The problem with trying what seems to be the best muscle building supplement is that you don’t know which to try. To win customers, companies must frequently show in their labels that theirs is the best muscle building supplement among those that are available, and so you may get confused as to which to buy. At this point, you should probably talk to a physician regarding the ingredients contained in the different supplements, once you want to practice the freedom of taking any of them.
Although curiosity is unlikely to kill in the field of muscle gaining supplements, it is likely to be costly. If many of the labels in these supplements are merely advertising ploys that encourage muscle building for skinny guys, then many of the products are unlikely to be effective. You take one product, then seeing no effect, you take another, then seeing no further effect, you take another one again. And so on. In due time you become some sort of a junkie – thus costing you broken expectations and your hard-earned money.
Suppose the supplement really, by chance, is effective in muscle gaining. You may think that it is the best muscle building supplement there is. But what are the side effects? Steroid-based supplements, for instance, are implicated in shrunken testicles, increased breast size, and earlier balding. While your muscles may grow, the other effects may be so deterring such that if you have known them before, you might have thought twice – or thrice – before taking – of you may have just not taken it at all. Side effects of other supplements, each claiming to be the best muscle building supplement, may include mood swings and acne.
The intake of such supplements also denies the importance of two things: diet and exercise. Those taking supplements may think that the pills do it all for their muscle gaining, so they may begin neglecting good dietary and exercise habits. The temptation for instant gain dispels the discipline needed to build muscles through healthy, fulfilling means. The protein-rich foods and the muscle building workout are shunned in exchange for the expectations given by pills.
Here are some commonsensical analyses though: Proper diet coupled with a planned muscle building workout can build muscles 100% of the time. Pills can build muscle by, say, 50% of the time (let’s assume that it’s equally likely that the best muscle building supplement pills here and there are effective or not effective, like a coin flip). Which will you take? Also, diet and workout do not pose serious health risks; some pills can do. Which one, then, will you pursue? (If you are doing well on dieting and exercising and would like to try out some supplements, again, consult a physician.)
4 Secret Muscle Building Principles They Don’t Want You to Know
When you’re starting on a mass gain program, the most important element (besides training) is to construct a solid muscle building diet that will promote muscle growth as well as recovery.
If you want to see optimum results, you’ll have to focus on both what you’re doing in the gym, as well as what you’re doing in the kitchen. Trainees who neglect their diets are only factoring in half the equation that goes into building muscle mass, thus their gains will be very poor, to say the least.
For maximum muscle growth, you’ll need to have both elements in place – Diet and Training. In this article, we’ll go over the nutrition elements that you must know in order to construct a solid muscle building diet that will promote muscle size and strength gain.
An effective muscle building diet consists of eating enough total daily calories. Quite simply, without enough calories, building muscle mass will be next to impossible. It’s extremely important to consume plenty of high quality calories every single day.
For the average person looking to gain weight and put on muscle mass, caloric intake needs to be around 17-20 calories per pound of bodyweight per day. If you’re someone who’s naturally skinny or if you’re a “hardgainer”, then you’ll want to consume at least 19 calories per pound of bodyweight per day, where as in if you’re someone who tends to gain body fat easily, use the lower range (17-18)
It’s important to eat the required amount of calories each and every single day in order to support muscle growth and to recover form hard and heavy weight training sessions. Remember, consistency in training and diet are both key when you’re trying to put on muscle mass.
The second aspect to take into account in your muscle building diet is food timing. For best results, you’ll want to overemphasize post-workout nutrition, as this is when your muscles are literally starving for nutrients and are able absorb them like a sponge.
Aim to consume a large amount fast-digesting carbohydrates and fast digesting protein immediately to 1 hour post-workout, as this is when carbs restore muscle glycogen (muscle tissues primary energy source) which support high energy levels during workouts and promote new muscle growth.
Throughout the rest of the day, focus on eating plenty of lean protein, moderate amounts of complex carbohydrates and healthy fats in each meal.
Once you have your calorie intake figured out, you’ll need to know about where you’ll be getting your calories from. It’s important to focus on healthy food sources (whole foods, unprocessed and natural foods) as you’ll want to stay healthy while you’re gaining muscle mass.
While it may be tempting to fill your muscle building diet with junk food in order to increase your calories, it’s not going to be helpful in the long run as you’ll end up gaining excessive amounts of bodyfat and your health will start to decline. Instead, focus on getting most of your calories form wholesome complex carbohydrates, lean protein sources, and healthy omega-3 fats.
Tweak Your Diet Every Once In A While
Finally, the last step to constructing your optimum muscle building diet is to make sure that you’re periodically tweaking your calories. Trainees who eat the same amount of calories day in and day out, and never monitor their progress, are not going to see optimum results.
About every three to four weeks, take some time to evaluate your progress to see if you’re gaining mass and seeing an increase in strength levels.
For example, if you aren’t building muscle mass as fast as you’d like, consider increasing your calorie intake by another two to three hundred a day.
Or, if you notice that you’re gaining too much body fat, you’ll want to decrease your calorie intake by about two to three hundred calories.
To sum up, if you have your muscle building diet in order, building muscle mass will be ten times easier when combined with an effective, consistent, intelligent and intense weight training program.