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Effective Steps to Building Muscle
sponsored by: http://www.newsabout.info/virtual_fitness_trainer.htm
When you think of building muscle you tend to think of huge freaky physiques
that you see in the some of the muscle mags. The years and hours of hard work
these men and women have put into training their bodies to achieve these types
of results is inspirational. Maybe YOU also want build massive muscles, or maybe
you want to increase muscle but without getting as muscular as that. You can!
There are different stages of building muscle which is what I am going to talk
about today.
Building Muscle for Toning
You can build muscle for muscle tone. Using lighter weights and more repetitions
you can achieve a toned appearance without bulking up. If building Muscle for
Body Shaping and Sculpting your weights will need to be slightly heavier for
some body parts yet lighter for others. Being able to transform your current
body type by using resistance or weight training is exciting and possible.
Body Building / BIG Muscle Mass
To create large amounts of muscle growth you need to damage the muscle to a
certain extreme for your muscles to respond, repair and grow into strong,
healthy muscles. Using heavy weights damages the muscle sufficiently to create
this type of muscle damage.
Training to Build Muscle
This varies on your goals of what you want your body to look like. Using a
program that is suited to your body type and goals is very important when trying
to build muscle of any kind. Don't expect to reach your goals by just turning up
at a gym and messing around with a few weights and hoping for the best. If you
want maximum results from your training program then you should get yourself a
training program that will get you long-term effective results.
Eating to Build Muscle
This depends on what your goals are. If you are wanting to build huge muscles
you will need to consume more calories. You will need a healthy eating program
which includes all of the food groups. You will also need to make sure you have
sufficient protein and carbohydrates to help you get through your training and
for healthy repair of your muscles. If you were still wanting to build lean
muscle and aren't too keen on too much muscle size then you may want to reduce
your calories and fat and arrange your diet to fit in with your fat burning
training goals. If light toning and fat loss is what you are after then you will
once again also need to carefully watch your calorie and fat intake, while still
ensuring that your body gets sufficient nutrition. No matter what your training
goals are never starve yourself. Regular meals through out the day are very
important.
Starting Your Muscle Building Program
1. You don't need a lot of equipment, even dumbbells on their own are great to
start with.
2. Make sure you have a program to follow that suits your needs and gives you
sufficient instructions on how to perform your exercises.
3. When performing your exercises keep your knees slightly bent, your back
straight and your tummy firm, even when you are performing seated exercises you
need to make sure you have good posture.
4. Don't swing your weights about. If you are finding that you are swinging your
body around to lift your weights then you should lower the weights until you are
ready to advance.
5. Perform your exercises correctly. If, as I mentioned above, that you have to
swing your body or your weights around then you are probably more likely to be
giving your lower back a crappy workout rather than the body part you thought
you were training. Don't waste precious training time by not using good form
while training.
6. Always keep a water bottle near by so have easy access to fluids while
training. This will keep you from dehydrating.
7. Make sure you perform a warm up before training and cool down after wards.
While your muscles are still warm, after your cool down, you may like to perform
your stretches.
8. Sleep! You need to have sufficient sleep to ensure your body has time to
repair itself and recover from your days training and general activities.
9. Organize your eating plan ahead of time so that you can have your meals on
hand. This will help prevent you from consuming junk as well as keeping up with
regular meal times.
10. Protein. You will need sufficient protein intake in your diet to help
supplement your muscle development. Protein shakes are fantastic for this. See
the following article on Protein:
Can Protein Increase Your Muscle Tone
and Your Training Results?
A few words before I go......
I hope this article has given you a better idea of what is involved in Building
Muscle. You need to choose what you really want to gain from your training
programs and then seek out a program that suits those goals. If you're keen to
get started on a training program that is suited to your body type and goals
then feel free to visit my site: http://www.newsabout.info/virtual_fitness_trainer.htm
Happy Training!
Yours in fun, health and fitness
Mandy
http://www.newsabout.info/virtual_fitness_trainer.htm
Persons who are of good health, suspect of their health or are aware of any
conditions, physical deficiencies or diseases should always consult a physician
before undertaking any eating or exercise program. Mandy Gibbons,Virtual Fitness
Trainer, http://www.virtualfitnesstrainer.com.au
and http://www.virtualfitnesstrainer.com
disclaims any liability or loss in connection with the above program or advice
given in this article.
The above article (in it's entirety) is free for use on other health and fitness
related web sites and newsletters on the condition that the following section
below is copied and pasted to the base or top of the article.
This article was written by:
© Mandy Gibbons 2001
Personal Fitness Trainer & Consultant
VIRTUAL FITNESS TRAINER
"Make your Health and Fitness Program a Success today!"
12 month Online Personal Training & Health and Fitness
Membership. Workouts, Exercises, Low Fat Eating Plans,
complete with instructions, all designed to suit specific
health and fitness goals. Better yet -- it's all included in the
one affordable membership package!
http://www.newsabout.info/virtual_fitness_trainer.htm
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