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Why Women Will Not Build Large Muscles From Weight Training

Many women confess that they have stayed away from weights and resistance training because of their fear of building a large amount of muscle, resulting in body definition like that of a body builder. However, there are a few aspects that play a role in how your body will react to this type of exercise, which, normally, do not allow women to "bulk up".
In comparison to men, women are generally weaker because their bodies carry a lesser amount of muscle, but the muscles themselves are just as strong and are comprised of the same physiological qualities. Even though the muscle composition is the same, hormone levels and genetic makeup differ between men and women. Men have much higher testosterone levels which allow men to develop larger muscles. Because women have about 1/10 of the amount of testosterone found in men, their muscles tend to grow on a much smaller scale.
Women that do develop significantly larger muscles usually participate in a very intense strength training program, which is not necessary or required for the average woman to become stronger and improve health. The genetic makeup of these women influences muscle growth as well. Typically, those with shorter limbs are able to lift heavier weight because of the smaller distance between the weight and the joint being used. Also, longer muscles have a greater potential for larger development, and individuals with a higher number of fast twitch muscle fibers are more likely to be increase strength and muscle size.
Each individual is different and some women do have the genetic and biomechanical factors to build large muscles. However, without a vigorous resistance training program or abnormally high levels of testosterone, this is not likely to happen.
Along with becoming physically stronger, there are many health benefits from performing strength training exercises, including body fat loss, increased metabolism, and the prevention of osteoporosis, which are extremely important to women as they age. A resistance training program is essential and should be established as a part of a healthy lifestyle.


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Build Fast Muscle With These Nutritional Heavyweight Super-Soup Recipes

When most people think of bodybuilding foods in order to build fast muscle, Soups are the last on anybodies list. Lacking protein and quality carbohydrates in equal measures.
Well, that's all about to change, as in this article I am bringing you the ultimate Bodybuilding Super Soups that will transform your opinion of the humble soup into a protein packed bodybuilding 'Super Food!'
If Your Not Getting Big Here's Why
We all know guys that train harder down the gym than anyone but still fail to put on any quality muscle gains. So often I hear people complaining about their 'poor genetics,' 'fast metabolisms' and countless other self-defeating excuses of why they fail to pack on size and 'build fast muscle.'
The truth is, ANYONE is capable of gaining size and muscle mass, irrelevant of genetics and other contributing factors.
Ok, only the blessed few of us has the genetic potential to be an IFBB pro but every body can make tremendous gains and is capable to build fast muscle in very short periods with the correct training regime, rest and nutrition.
The problem most people have is not inside of the gym. In fact, it's relatively easy to train hard and to train heavy. The main reason people fail to pack on the beef is primarily down to failing to recognize the biggest truism in bodybuilding.
'The Growth Begins When You LEAVE The Gym'
Simply meaning, it is the rest time and the food that you consume between workouts that will enable your muscles to gain the fuel that they need and to grow.
Most people underestimate the amount of good quality nutrition that they actually need to be able to keep the body in an anabolic (growth) state.
For others you may already be eating healthily but are getting bored of the same old recipes. If so, then the below ideas may seem a little out of your comfort zone.
Trust me. They all taste great and will deliver you a full spectrum of essential nutrients that will prime you for super fast growth and build fast muscle.
So without further ado here is my selection of 3 Bodybuilding Super-Soups that will turbo charge your growth and provide the body with the essential balance of Proteins, Carbohydrates, Fats Vitamins and Minerals that the body requires when looking to build fast muscle in record time.
'Big Mans' Beef and Barley Soup
Ingredients:
250g Lean Low Fat Beef Mince 6 Beefsteak Tomatoes 1 Clove Garlic 500g Carrots 125g Barley 3 Tablespoons Tomato Puree 3 Large Stalks of Celery 1 Bay Leaf Handful of Fresh Parsley Large Dash of Pepper 1 Teaspoon Thyme
How To Cook:
Chop the Veg up. Brown the mince in a large pan. Add the Tomato's, Bay Leaf (whole) Tomato Puree, Thyme, Pepper and 5 cups of Water.
Bring it all to the boil, cover and then let it simmer for 50 mins.
After, add the Celery and the Carrots (chopped) Then add the Barley.
Re-cover and let simmer for another hour. This time stir occasionally. Then remove the Bay Leaf and stir in the Parsley just before serving time.
'Turbo Charged' Turkey Soup
Ingredients:
250g Deli Turkey (high quality, no skin, no fat) 500g Fresh Asparagus 1/2 Cup Barley 2 Large Potatoes 1 Large Onion 3 Cups 1% Fat Milk 2 Tablespoons Sunflower Spread - or Low Fat Margarine 1 Tablespoon Wholewheat Flour 1/2 Tablespoon Pepper 100g Low Fat Cheddar Cheese 1 Teaspoon Dijon Mustard
How To Cook:
Chop the Turkey up finely. Grate the Cheese, chop the Onion and peel and chop the Potatoes. Add it all to a large pot. Throw in the Margarine, Barley, Mustard, Flour, Milk and Asparagus. Stir, bring to the boil then simmer for 30 mins until serving.
'Muscle Booster' Curried Tuna Soup
Ingredients:
1 Can Tuna (In water) 3 Cups Chicken Broth 1/2 Teaspoon lemon Peel 1 Large Apple 1 Large Onion 3 Tablespoons Wholewheat Flour 2 Tablespoons Barley 1/2 Cup Low Fat Sour Cream Large knob of Sunflower Spread 1/4 Cup Brown Rice 2 Teaspoons Madras Curry Powder
How to Cook:
Remove the core from the Apple. Chop it. In a large pan add the Onion (chopped) Apple and the Curry Powder and cook until the Onion is soft.
Add the chicken Broth and bring it all to the boil. Then stir in the Barley and add the Rice. Cover and simmer for 15 minutes. Drain the Tuna, and then add the Flour, the Sour Cream and the Tuna to the Pot. Finally add the lemon peel and then stir until fully mixed. Re-cover and simmer for 5 minutes then serve and enjoy.
So there we have it.
Three Bodybuilding 'Super Soups' packed full of nutrient dense goodness to accelerate your muscle gains. Nutrition is key. Knowledge is power and the body you have always dreamed of can be yours.
To learn the Underground Bodybuilding Secrets that will give you an advantage over 99% of your fellow gym members then read on.

This is just one of the many pieces of the puzzle to effectively Build muscle.
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Article Source: http://EzineArticles.com/?expert=Michael_Tottman


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Building Muscle Mass - Body Building Tips

To Build More Muscle, Lift More Weight

If you're looking to build more muscle, you have to start lifting more weight.
That's one of the biggest problems I see as a personal trainer in the gym each day.
Many people want to build more muscle, but they do not strive to progress upwards in the amount of weight they lift. If that is the case, continually gaining lean muscle and strength can be prohibited.
I often speak with women who are fearful of lifting more weight because they do not want to build large muscles.
I explain to them that it's almost impossible for women to gain muscle mass like men can because of the lack of the amount of the sex hormone testosterone that creates this growth of muscle.
Since women do not produce enough testosterone, the likelihood of building large muscles is virtually impossible.
Women that you see on TV or in magazines with large, man-like muscles, either use muscle-enhancing substances (steroids) or they naturally produce more testosterone than most women.
It is very difficult for women to build bulky muscles.
You must strive to continuously increase your weights lifted over time. Muscle will only grow if it is forced, or coerced, into growing. You force it by lifting progressively heavier weight.
Muscle growth is simply a result of placing demand on your body. When you lift a weight that is heavier than you are used to, your body will start to add muscle to handle the extra demand (weight) you are placing on it.
As you continually lift heavier weights over a long period of time, your body will continue to adapt to the additional demand being placed on it, by building more muscle.
If you continuously lifted the same amounts of weight over time, the body would become used to that weight and new muscle growth would not need to occur. It has no reason to add more muscle because the muscle you currently have can handle the demand.
When you start lifting more weight, then your body needs new muscle to handle this additional demand, creating new lean muscle tissue to handle this demand.
Any new and additional muscle growth you achieve will have a direct impact on the number of calories you burn. So, for long term success in weight loss and fitness, continue to lift progressively heavier weights as you continue on in your program.
How do you know how much weight to lift?
If you are just starting a lifting program, keep it light and easy and learn proper form. As you progress, start to increase the weights you lift but decrease the amount of times (reps) that you lift the weight.
Something happens when you do this. If you lessen the amount of times you have to lift something, shouldn't the amount of weight you can lift increase?
Suppose if you had to lift 100 pounds 10 times. You manage it and it's not that difficult. Now, say you only have to lift it 6 times.
If you managed to do it 10 times at 100 pounds, shouldn't you be able to increase the weight if you only have to do it 6 times now?
So, as you progress into your weight training workout, begin to lessen the amount of reps and instead increase the weight.
Increase the weight to 150 pounds and lift it 6 times.
The more weight you lift, the more muscle you need to adapt to the additional weight. The more your body needs to adapt to more resistance, the more growth that will occur.
The more lean muscle tissue you have, the more calories burned and the more weight loss...see how weight lifting/resistance training has a direct impact on fat loss and weight management?
Six repetitions are a great number for you to shoot for.
A repetition is one movement. A set of movements is called a set. If you were to do a set of 10 repetitions, you would have to move the weight 10 times.
Start a particular weight lifting exercise (bench press, bicep curls) with a nice, easy set of 10 reps. The next set do eight, and the last two sets, do 6 reps.
Follow this for ALL exercises. When you can do more than six reps for that given weight, you simply add more weight and continue to shoot for six reps.
As you continue up in weight over time, that's proof that you are getting stronger and are adding more lean muscle to your body. This, in turn, is a future investment in burning off more calories.
So to build more muscle, you need to lift more weight.
Learn how to build muscle and lose fat in the least amount of time possible. Personal trainer and natural bodybuilder Shawn Lebrun shows you exactly how: Visit Shawn Lebrun Fitness
Article Source: http://EzineArticles.com/?expert=Shawn_LeBrun
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Build Large Muscles - Muscle building advice

To be able to build large muscles then it is essential to have the proper mindset that you can be successful in attaining the body built that you have constantly dreamed of; as well as the right discipline to adhere to your recommended diet and workout plans. These are among the most vital factors for the achievement of your entire course; hence, make sure that you possess these vital traits and qualities ahead of starting your training.

Working out is your key criteria that you need to deal with if you want to build big muscle. It is imperative for you to employ the finest techniques that are highly efficient in building solid chunks of muscles so that you can attain the desired masculine form in no time.

However, It is vitally important to remember that you shouldn’t skip routines to speed your training up to get to the more advance stages without completion of the lower training levels; otherwise, you might only get yourself injured since you were not yet able to develop the vital muscle strength for the advanced resistance training.

Thus, Keep in mind as a preliminary measure that you should develop good stamina and muscular strength on particular parts of your body, such as legs and arms, before you can take on those weights in order to avoid injury and fracture. Consequently, a large amount of the workouts of the beginners� stages are commonly light; focusing on building leg muscles and arm muscles. These stages assist to organize your body for the more sophisticated stage of the entire curriculum.

Moreover, besides from the workouts, you must also need to take lots of sleep and rests. Do not overdo your exercises; but preferably, allow sometime for rests and sufficient sleep. Bear in mind that muscles grow not while you are exercising but while you are having some sleep. Consequently, if you deprive yourself of sufficient sleep at that time you are also depriving your muscles to grow.

A good nutritional diet is vitally important since your body needs the right food types in order for it to grow and repair muscle. You should take the essential nutrients that are beneficial for your training. In this case, intake of great doses of protein, carbohydrates, and calcium are vital.

Thus, if you want to build big muscle then complete the required physical training, stick to your meal arrangement, and get heaps of sleep; these are among the crucial aspects for the achievement of your entire program that you must at all times remember and observe.

Alexander King is an expert health reviewer he reviews many online bodybuilding and health courses Best Rated Muscle Building Guide Reviews , the reviews can be found by following the link above. To get your FREE Newsletter and Tips Click now!