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 tips are provided to ensure you do precisly 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 around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. 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) Double the size of your meal portions. The biggest single mistake that people trying to gain muscle mass make is to not consume 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 smart thing to do would be to purchase over sized plates and bowls. 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 training session you may feel muscle soreness which is when you have ripped your muscle fibres so this is when protein is definitely required. 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. One gram of protein is required as a minimum for each kilogram of body weight.

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!

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 grasp this concept! If you do indeed want to build up muscle mass then you will need to give your body a supply of excess calories for it to build up muscle out of. If you are not taking on extra calories then your body has nothing to build up muscleswith. A good way to make sure you do not forget this is to buy a set of over sized crockery. This way at each meal you are always reminded of your increase need for calories. Consuming a high number of calories will be easier if you break your meals down into 5-6 meals.

2) Intense training. If you are not training hard in the gym then your muscles have no reason to increase in size and strength. Give your muscles a reason to grow by training intensely for up to 45 minutes. Stick to the time proven mass building exercises like: bench presses, deadlifts, shoulder presses, squats,. These stimulate more muscle growth than many others.

3) Drink lots of water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Training of course will also increase your fluid intake needs. Try to keep a bottle of water handy through the day.

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. Pushing your body too hard and too often can actually decrease your strength. Why? You see, tiny micro-tears appear in the muscle group after an intense weights session. Your muscles will then grow back bigger and more powerful than before over the following days. You are never going to get bigger if you do not allow your muscle to grow back and get bigger. Rest is vital. 

2) Do not stuff your body full of useless calories. Of course your body needs lots of calories for muscle growth but it also needs then to be good quality for maximum benefit. Food such as fish, chicken, eggs, pasta, potatoes, leafy green vegetables, fruit, rice and so on should be the norm. To build muscle up they can’t be beaten.

3) Never ever give up. What works for one person might not 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 but never ever give up. Focus on your goal and you can make it. do not forget to enjoy the process of growing and being healthy, don’t punish yourself for not turning into Arnie overnight it will take time, keep a training log to monitor your progress and for motivation.

So ask yourself honestly and sincerely if you really are adhering to these guidelines as best as you can. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?