Summer is drawing near and you are panicking because you are still as pale and skinny as ever, what do you do? Go out buy a tanning lotion and enroll in your nearest gym as soon as possible. Thus far, in your single-minded mission on the fastest way to build muscle, you are on the right track.
While you are excited at the prospect on getting your fitness on, it is probably a good idea to learn the basics of muscle development. Experienced trainers understand the principle of progressive overload and they succeed in achieving the body they want by making it work for them. Essentially, this means that the body develops stronger tissues by creating a demand for it - which is having increasing amounts of weight put on it. This is the science of muscle building.
When you start training, have the in-house instructor check the weight load you will be lifting for the exercises you will undertake. Generally, the appropriate weight load is the heaviest one that you can carry until the 8th or 12th rep when your muscles cannot take anymore. If you are training only for the purpose of developing strength lower weights or set of reps are recommended. Perform at least 8-12 reps of 8 sets per muscle area for quicker results.
During exercise, you create little tears in your muscle tissue which will eventually be repaired. To help accelerate this process, ensure that you take a lot of protein rich food in your diet. Great sources of protein are chicken, fish, lean meat and sea food - is it just me or does this sound good? The recommended protein intake you need daily can be computed by multiplying your lean mass weight in kilograms (body weight minus fat) by 2.75.
Experts have opposing views on the amount of fat serious bodybuilders should have in their diet. Fat increases muscle building hormones, so if you are set in getting a bigger body, include fat in your meals. It is a good idea to monitor yourself closely in this matter because if you ever take time off from training without changing your food intake, you will continue gaining weight but with less than attractive results. Drink plenty of fluids to fuel your workout sessions; 10-12 glasses of water a day is advised.
And last but definitely not the least; build bigger muscle by getting quality sleep. You read right, sleep is a very important and often overlooked factor in physical development. When you exercise and get tears in your muscles, a good rest work to repair these tissues effectively giving you bigger and stronger muscles. Sleep also stimulates blood flow to the other muscles, preparing it for the next day.
So there it is - easy tips on the fastest way to build muscle. Eat a lot of good food, take plenty of fluids and get a lot of sleep. That doesn't sound too hard right? Check with your physician for any medical conditions you might have so you could avoid the necessary drills. Other than that, you are free to enjoy yourself in your workout. It is a challenging but equally satisfying experience - you will want to come back for more.
While you are excited at the prospect on getting your fitness on, it is probably a good idea to learn the basics of muscle development. Experienced trainers understand the principle of progressive overload and they succeed in achieving the body they want by making it work for them. Essentially, this means that the body develops stronger tissues by creating a demand for it - which is having increasing amounts of weight put on it. This is the science of muscle building.
When you start training, have the in-house instructor check the weight load you will be lifting for the exercises you will undertake. Generally, the appropriate weight load is the heaviest one that you can carry until the 8th or 12th rep when your muscles cannot take anymore. If you are training only for the purpose of developing strength lower weights or set of reps are recommended. Perform at least 8-12 reps of 8 sets per muscle area for quicker results.
During exercise, you create little tears in your muscle tissue which will eventually be repaired. To help accelerate this process, ensure that you take a lot of protein rich food in your diet. Great sources of protein are chicken, fish, lean meat and sea food - is it just me or does this sound good? The recommended protein intake you need daily can be computed by multiplying your lean mass weight in kilograms (body weight minus fat) by 2.75.
Experts have opposing views on the amount of fat serious bodybuilders should have in their diet. Fat increases muscle building hormones, so if you are set in getting a bigger body, include fat in your meals. It is a good idea to monitor yourself closely in this matter because if you ever take time off from training without changing your food intake, you will continue gaining weight but with less than attractive results. Drink plenty of fluids to fuel your workout sessions; 10-12 glasses of water a day is advised.
And last but definitely not the least; build bigger muscle by getting quality sleep. You read right, sleep is a very important and often overlooked factor in physical development. When you exercise and get tears in your muscles, a good rest work to repair these tissues effectively giving you bigger and stronger muscles. Sleep also stimulates blood flow to the other muscles, preparing it for the next day.
So there it is - easy tips on the fastest way to build muscle. Eat a lot of good food, take plenty of fluids and get a lot of sleep. That doesn't sound too hard right? Check with your physician for any medical conditions you might have so you could avoid the necessary drills. Other than that, you are free to enjoy yourself in your workout. It is a challenging but equally satisfying experience - you will want to come back for more.
About the Author:
Emmanuel Palmer shares his expertise on how to build muscle fast. Get your complimentary Weight Lifting Workout today.
No comments:
Post a Comment