Tips for Stress free life > Expert Zone > Muscles Building
Muscles Building Tips by experts
|
| |
|
| |
|
|
Tips for Stress free life > Expert Zone > Muscles Building Muscles Building Tips by experts |
|
|
|
|
Creating An Anabolic State That Supports Muscle Growth
You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles: 1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver. 2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread. 3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat. 4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping. 5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet. 6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up. 7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth. You can find out more about building muscle by visiting the site listed below. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
MORE RESOURCES: See the complete list of Articles on Muscles Building here Have a look at Best Selling Books on Muscles Building
See also : Other articles on
Depression,
Grief Loss,
Happiness,
Humor,
Inspirational,
Motivation,
Build-Muscle - Google News Why not be an expert yourself ? If you can write on
any of the above topic, you are welcome to submit your Submit
your article here |
 |
|
|
RELATED ARTICLES
Ace Abs Without Crunches, Cradles, Or Sit-ups! I know what many of you are thinking reading the title of this article. I also thought the same once. Creating An Anabolic State That Supports Muscle Growth You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. The Role Of L-Glutamine In Building Muscle L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. Exercise The Right Way - The Lying Triceps Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Exercise The Right Way - The Back Squat Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Exercise The Right Way - The Vertical Chest Press Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake! Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. Dumbbell Workouts - A Smart Way To Exercise Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. How to Increase Your Bench Press by Doing Squats My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Increase Your Training Intensity - Training To Failure You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. The Ultimate Hard Body Exercise The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. The How To Guide for Six Pack Abs First off I want to mention that, for most people, getting six pack abs is not an easy task. It requires serious dedication, but it is possible! If were blessed with naturally low body fat and good muscle definition, enjoy it! Otherwise, below is a general 2-step guide that, if followed religiously for 3 months, will produce results. Lower Body Exercises For Beginning Bodybuilders The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. Train for the Look You Want So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner's body and a sprinter's body. BMI Calculator Results BMI, Body Mass Index, is the most popular and simple way that health professionals use to determine if you are a healthy weight. This article concerns how to interpret your results. Why my Lactate Threshold Training is better than any other Strength Training System It's a very simple training system. Consisting of using your body in space with simple counts. Exercise The Right Way - The Decline Dumbbell Bench Press Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Muscle and Fitness -- The First Key To Achieving Your Goals Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use. Questioning Proper Abdominal Training Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. Know All about Power Push Ups Push ups are the most convenient way to build up yourchest, shoulders, arms and upper back. It can be performedat any place, and you don't need to carry your gym with youwherever you go.
|
|
You are here |
|
| Muscles Building Home | All tips on Muscles Building- complete list | |
|
Main Home | | Meditation Corner | |
|
|
| Recommend us | |
|
[About
us] [Contact] [Privacy
Policy]
Copyright 2006, Meditation
is Easy.com, All
rights reserved
