Confused By Weight Training? Build Muscles Quickly And Safely With These Tips
Does “WEIGHT TRAINING” confuse you?
Do you want to feel strong and able to complete any task? Would you like for members of the opposite sex to check you out? Is your health less than stellar and you want to boost it? Whatever your reasoning, read on for ideas on how to build muscle and change your life.
Sleep and Recovery
Get enough sleep. Sleep is the time when your body is able to rest and repair. When you work out, minute tears appear in your muscles. It is the repair of these tears that builds your muscles. When you don’t get enough rest, your body cannot repair itself properly after your workouts. This can lead to decreased efficiency and even injury. Another one of the most overlooked things is Recovery. As with Sleep, Recovery is also just as important as working out and for mostly the same reasons of giving time fr the muscles to heal and recover. The Recovery phase can be doing Yoga or some other type of stretching, walking or some type of exercise that is not strenuous on the body and muscles, this way you’re ready for the next phase of the workout. In workouts such as P90X, INSANITY, or Chalean Extreme recovery is built into the schedule so you know when to reast and how much time you should give yourself to rest Some programs that have “flexible” schedule such as P90X2 or Les Mills Pump also have rest built into the schedule but where the otehr workouts have about something like INSANITY has a week recovery something like P90X2 has it built into the week and you may not take off a week before going into the next phase.
Fuel Your Body
When building muscle it is important to be sure that you are giving your body enough fuel throughout the day. You need to up your caloric intake if you want to be able to build muscle and burn as much fat as humanly possible. It is important to learn which foods are best for repairing muscle fibers. Not only eating enough but make sure your’re eating the right kind of foods which the programs mentioed above I know also include a Nutritional program with them along with access to additional menus if things need to be changed due to special diets.
Staying properly hydrated is a critical component of muscle growth. It doesn’t matter what your goals are. Consuming an adequate amount of water is essential. You need to try to drink at least half your bodyweight in ounces every single day. For example, a person that weighs 200 pounds needs to consume a minimum of 100 ounces of water. If your urine is clear, you are properly hydrated. If your urine is dark yellow, then you’re probably dehydrated. You have to remember, just like “oil” is needed for your car to run smoothly “water” is like the oil for your body and is needed to keep it running smoothly and recovering.
Do The Real Thing
Skip the stair climbing machine at the gym. Instead make use of a real set of stairs. This can help you stay motivated, give you fresh perspective and give you a much-needed change of scenery. These things can help you to extend the time that you spend running the stairs and get more out of the time spent working out.
How Much Protein?
Make sure that you are consuming protein early during the day. You should ingest around twenty to forty grams of quick-digesting protein immediately upon waking up in order to ensure that your muscles are not evaporating. This stops your muscle breakdown that happens late at night while you are sleeping. This is just an approximate and again some of the “Good” workout programs have the information included for you to figure just how much you shold be eating of each food group.
Knowing the number of sets that work for your body is vital for building muscle mass. Many experts recommend you do around twelve to sixteen sets for your large muscle groups, such as your back, chest, and legs, and about nine to twelve sets for your smaller muscle groups, such as your calves, shoulders, and arms. Although this might work for some people, this can cause others to overtrain or undertrain. This is why you must understand the way your body responds to workouts. Again a good program will let you know how much weight and how many reps you should be doing. A good example how this can change is a program such as P90X or Chalean Extreme have you lift heavy and lower reps, while Les Mills Pump is based on light weights and more reps and people have had success with both programs.
Form is King
Watch your form when you are working out. Maintaining poor form is the surest way to harm your body, meaning that you have to take time off from your exercise routine and have no chance of seeing the results that you are looking for in the time you may have alloted. Talk to a trainer if you are not sure about your form, and make sure that you get it right before you even begin doing repetitions. Remember “Form is King“.
There are a number of Beachbody programs that can help you if you interested in building muscle, but remember the programs mentioned above are meant in a way to help most people lose weight while building lean muscle. For those that are interested in building large muscle, such as body builders. there is a new Beachbody program coming out called The Body Beast that is made for thsoe wanting to really “bulk up“.
Some people want to look good, others want to feel good, and yet more people would like to be better able to complete difficult tasks. Building muscle changes your life in a myriad of ways which are beneficial to your greater good. Take what you’ve learned here and run with it!
If you would like any more information or are interested in any of the programs mentioned above feel free to contact me with any questions.
Keep Up The Good Fight
Independent Team Beachbody Coach
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