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Showing posts with label work out. Show all posts
Showing posts with label work out. Show all posts
Friday, January 14, 2011
Bodybuilding Techniques - How to Speed Up Your Results With Just Minor Changes to Your Workout!
So you are working out, or are even considering working out, however the results are taking what seems to be forever to show! No problem, with just a couple simple changes to your life, you will start seeing results easily and fast. Here are the secrets to getting your fit body to show through faster than you think:
Vary your routine weekly
It's very easy to find a routine and want to stick to it forever since you are familiar with the activities. However, just as you become familiar with your routine so do your muscles which mean you are no longer challenging them. Once your muscles are trained you will stop building muscle mass and simply maintain it which will not help you build large muscles in the short term or the long term. For best results you should vary the number of sets and reps you perform weekly.
Increase your protein intake
With all the extra activity you are participating in you need to remember to feed your muscles if you want them to become big and strong. Protein is the ingredient that your muscles need to build and repair, so make sure you increase your intake so that they can grow to their maximum size quickly. Whey protein in particular is an excellent growth food if you are working on building large muscles which you can find in a powder form that can easily be consumed in shakes.
Rest and drink plenty of water!
The doctors seem to always be saying this; however consider when you are working out to treat your body how you would treat it if you were ill. Muscles need time and nutrients to repair; just like your body would if you are sick; so always give this time in between and during workouts as well for your body to naturally replenish itself. Drinking lots of water will also fill out your veins, make you feel better, and allow proper production of your muscles; in a shorter time. Results would be more evident this way.
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Article Source: http://EzineArticles.com/?expert=Avril_Harper-Rae
http://EzineArticles.com/?Bodybuilding-Techniques---How-to-Speed-Up-Your-Results-With-Just-Minor-Changes-to-Your-Workout!&id=2260875
How To Use Protein To Build Your Muscles
If you want to build large muscles and lose weight at the same time a high protein diet is a must. Both goals are closely related, because when you are building muscles, you will also produce metabolism. And the metabolism burns fat. So the higher level of metabolism, the more weight you will lose.
To build your muscle mass, you have to work out. In practice that means to stress the muscles to point of failure. And this is reached when you cannot do another repetition. Then it is time to stop, because if you continue, you may sustain injury.
When you exercising your muscles to their point of failure, you are telling the body that it can expect the same amount of stress in the future. This will make the body grow the muscles.
The repairing process starts immediately after you stop working out. And to prepare themselves for the new and higher stress level, they will not just grow to the previous state. The will grow even larger.
So to grow larger muscles, you have to break them down and build them up again. And to do that you have to feed your body. And the food for your body is protein.
You can find protein in a lot of food like poultry, eggs, fish etc. So you have to figure out how much protein you have to consume each day to build the muscles.
A rule of thumb says that for every pound you weight, you have to consume 1g of protein; if you work out intensely. E.g. you have to consume 140g protein per day, if your weight is 140 pound.
It can be difficult to find the right amount of protein. Too high protein consumption will result in more fat, and too little will mean that you are not getting the muscles, you wished for.
The simple way to follow is to go for a high protein diet and cut down on carbohydrate and fat. Then it will not be a problem if some of the protein is converted to fat.
You can supplement your normal meals with protein supplements, if you are having problems getting enough proteins. Then you are also not getting to many calories from the real food.
A positive side effect (besides larger muscles) is that a high protein diet plan also will boost your immune system; and thereby improve your general health.
To build your muscle mass, you have to work out. In practice that means to stress the muscles to point of failure. And this is reached when you cannot do another repetition. Then it is time to stop, because if you continue, you may sustain injury.
When you exercising your muscles to their point of failure, you are telling the body that it can expect the same amount of stress in the future. This will make the body grow the muscles.
The repairing process starts immediately after you stop working out. And to prepare themselves for the new and higher stress level, they will not just grow to the previous state. The will grow even larger.
So to grow larger muscles, you have to break them down and build them up again. And to do that you have to feed your body. And the food for your body is protein.
You can find protein in a lot of food like poultry, eggs, fish etc. So you have to figure out how much protein you have to consume each day to build the muscles.
A rule of thumb says that for every pound you weight, you have to consume 1g of protein; if you work out intensely. E.g. you have to consume 140g protein per day, if your weight is 140 pound.
It can be difficult to find the right amount of protein. Too high protein consumption will result in more fat, and too little will mean that you are not getting the muscles, you wished for.
The simple way to follow is to go for a high protein diet and cut down on carbohydrate and fat. Then it will not be a problem if some of the protein is converted to fat.
You can supplement your normal meals with protein supplements, if you are having problems getting enough proteins. Then you are also not getting to many calories from the real food.
A positive side effect (besides larger muscles) is that a high protein diet plan also will boost your immune system; and thereby improve your general health.
(ArticlesBase SC #1574277)
Read more: http://www.articlesbase.com/nutrition-articles/how-to-use-protein-to-build-your-muscles-1574277.html#ixzz1Ax6TuRVy
Under Creative Commons License: Attribution
Thursday, January 13, 2011
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
http://EzineArticles.com/?To-Build-More-Muscle,-Lift-More-Weight&id=104202
Strength Training For Women Who Don't Want to Look Like Men
There are many misconceptions about women strength training. Because of this, many women are missing out on the incredible and numerous benefits. Aerobics seems to be the accepted choice among females. Many fear that lifting weights will turn them into Arnold Schwarzenegger. Many women fear growing large muscles and losing their femininity.
The truth is without much testosterone you can't build large muscles, even if you really wanted to. Testosterone is an anabolic hormone that helps build muscle mass. Sure, women do have some testosterone naturally in their body. Some women have more of it than others. And even a few women add more testosterone to their bodies unnaturally (If they really want large bulky muscles). But you are safe. You won't accidentally turn into the hulk.
There are numerous benefits to strength training. Here are just a few:
-Decreases fat
-Tones muscles
-Increases bone mineral density
-Improves posture
-Grows muscle
-Improves strength
-Helps body recover from stress
-Helps lower cholesterol
-Strengthens ligaments, tendons and joints (Prevents injuries from accidents)
-Improves body image
-Improves self-esteem
Women strength training has an advantage over aerobic exercise alone. It promotes weight lose. Here's how. Muscle needs to burn more calories in order to maintain itself than fat does. Fat hardly need any calories to exist. By building muscle you actually change your metabolism. You speed it up. This causes weight loss. And results in a firm, toned body. Tip the scale in your favor (literally). Build lean muscle...burn more calories...lose fat...become toned...lose weight. After age 30 women lose approximately 1% of there muscle mass each year. This slows down metabolism because your body isn't requiring as many calories to maintain it. Many women notice that they seem to put on weight after age 30 without changing anything. This is not because they have become lazy or started eating more. The body chemistry has changed. They lost muscle. "Use it or lose it". That is why you need to start a strength training program. Build back the muscle and speed up that metabolism.
"Is it worth the effort?" Yes. Even if weight is not an issue for you, osteoporosis may be. This weakening of the bones effects women more than men. Guess what can strengthen your bone mineral density and prevent osteoporosis. You guessed it... women strength training!
More fit = less injuries.
As we age we become more susceptible to injuries. Through strength training you can thicken and strengthen your tendons, ligaments, muscles and bone...causing your joints to become less week and hold up during a fall or accident. Strength and flexibility are important to your posture. Keep your body core strong through exercise and you can eliminate back problems and walk better.
Working out can reshape your body and raise your self-esteem, give you good health and improve your physical image. It may seem like too much work but I would say it is definitely worth it.
It's never too late. Strength improvements are possible at any age. Even 70 and 80 year-olds have shown significant increase in strength after beginning a resistance program.
If you are already an athlete, you can use this training to improve your abilities in your sport. Become a better tennis player, golfer, or softball player by training your muscles with resistance exercises.
Give it a try and I think you will be impressed and very pleased with the positive changes that you notice in your body, health and attitude.
If you are an athlete and would like to get more information about developing your competitive edge through strength, power, speed, and agility training you may want to visit http://www.strength-training-coach.com
Joe Ross
Article Source: http://EzineArticles.com/?expert=Joseph_Ross
http://EzineArticles.com/?Strength-Training-For-Women-Who-Dont-Want-to-Look-Like-Men&id=1495464
Tuesday, January 11, 2011
How To Use Protein To Build Your Muscles
If you want to build large muscles and lose weight at the same time a high protein diet is a must. Both goals are closely related, because when you are building muscles, you will also produce metabolism. And the metabolism burns fat. So the higher level of metabolism, the more weight you will lose.
To build your muscle mass, you have to work out. In practice that means to stress the muscles to point of failure. And this is reached when you cannot do another repetition. Then it is time to stop, because if you continue, you may sustain injury.
When you exercising your muscles to their point of failure, you are telling the body that it can expect the same amount of stress in the future. This will make the body grow the muscles.
The repairing process starts immediately after you stop working out. And to prepare themselves for the new and higher stress level, they will not just grow to the previous state. The will grow even larger.
So to grow larger muscles, you have to break them down and build them up again. And to do that you have to feed your body. And the food for your body is protein.
You can find protein in a lot of food like poultry, eggs, fish etc. So you have to figure out how much protein you have to consume each day to build the muscles.
A rule of thumb says that for every pound you weight, you have to consume 1g of protein; if you work out intensely. E.g. you have to consume 140g protein per day, if your weight is 140 pound.
It can be difficult to find the right amount of protein. Too high protein consumption will result in more fat, and too little will mean that you are not getting the muscles, you wished for.
The simple way to follow is to go for a high protein diet and cut down on carbohydrate and fat. Then it will not be a problem if some of the protein is converted to fat.
You can supplement your normal meals with protein supplements, if you are having problems getting enough proteins. Then you are also not getting to many calories from the real food.
A positive side effect (besides larger muscles) is that a high protein diet plan also will boost your immune system; and thereby improve your general health.
To build your muscle mass, you have to work out. In practice that means to stress the muscles to point of failure. And this is reached when you cannot do another repetition. Then it is time to stop, because if you continue, you may sustain injury.
When you exercising your muscles to their point of failure, you are telling the body that it can expect the same amount of stress in the future. This will make the body grow the muscles.
The repairing process starts immediately after you stop working out. And to prepare themselves for the new and higher stress level, they will not just grow to the previous state. The will grow even larger.
So to grow larger muscles, you have to break them down and build them up again. And to do that you have to feed your body. And the food for your body is protein.
You can find protein in a lot of food like poultry, eggs, fish etc. So you have to figure out how much protein you have to consume each day to build the muscles.
A rule of thumb says that for every pound you weight, you have to consume 1g of protein; if you work out intensely. E.g. you have to consume 140g protein per day, if your weight is 140 pound.
It can be difficult to find the right amount of protein. Too high protein consumption will result in more fat, and too little will mean that you are not getting the muscles, you wished for.
The simple way to follow is to go for a high protein diet and cut down on carbohydrate and fat. Then it will not be a problem if some of the protein is converted to fat.
You can supplement your normal meals with protein supplements, if you are having problems getting enough proteins. Then you are also not getting to many calories from the real food.
A positive side effect (besides larger muscles) is that a high protein diet plan also will boost your immune system; and thereby improve your general health.
(ArticlesBase SC #1574277)
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