Safe Way to Build Muscle Fast

24/12/2010 17:01

In order to build muscle fast, you've got to be serious about your nutrition. It's extremely important. You have to intake a lot of protein and carbohydrates (or carbs). You should consume at least 1 gram of protein per pound of bodyweight per day and at least 1.5 grams of carbs per pound of bodyweight per day.

Lose those unwanted fats. Of course, you cannot successfully build a muscular body or tone your body if you still have those layers of fats around your muscles. Toned muscles may not be seen when this happens. To help you lose those unwanted fats, find some cardiovascular exercises good for you. If you find it boring to go to the gym, you can also get into a fitness boot camp or some dance lessons to help you lose those fats in your most preferred way.

Firstly, you will have to do 15 to 20 reps for each set of exercise in the gym. This will decide that either you are best suited for muscle building or not. For all that muscle-building will require your 110% self-motivation and determination. Therefore, it will be confirmed ahead that how much weights you are going to lift in gym, and build your muscle fast.

When you do your exercises, remember to use high power in lifting the weight; and control as you descend. Doing so will train your body to increase body mass, endurance and strength. Check that your form is correct so that you do not risk straining other parts of your body. Sometimes a slight alteration of position is all it takes to significantly improve your workout session.

Providing your body time to rest and recover is very important in building muscle. The body requests time to recuperate and cannot be turned on constantly. Interestingly enough, your body builds up muscle while resting, not though training. When you lift weights, the muscle tissue rips apart a little. While resting, this damage is repaired and results in the muscle growing back larger and stronger.

There are a few methods to discover what weight you ought to be using. You can Google "1 Repetition Max" to discover just what the highest weight you "could possibly" be training with is. But, we do not recommend doing that - people's strength levels fluctuate and the calculator advises a weight which can be overweight, it's easy to turn out to be married with it and hurt oneself. The most effective way to identify your ideal exercise weights is to work through lighter to heavier with time and experience.

More mainstream approaches that you'll find in magazines, on library shelves, and similar places often disappoint. This is because these programs are catered to the more "weekend dieter / fitness enthusiast" who's really only interested in maintaining overall good general health, not trying to get fast results. Many of these soft, low-risk plans also aren't ideal for certain body types and weights. But irregardless of the plan you're trying to adopt, if you want to build muscle fast, there are some ground rules.

Many of us nowadays aren't into the "muscleman" appearance. Without the excess bulk, we simply want to build some lean, well-defined muscles. We're more concerned with the "sexy celeb" look rather than creating girth. So, in order to obtain this appearance, we need what is called myofibrillar hypertrophy. This is nothing more than a fancy medical term for when our cellular muscle fibers actually grow.

This does not mean you should never bench again. I am sure there are many people who cannot stop and I totally understand why. If anyone gets tested on the beach or participates in power-lifting, there is no choice but to do it. For the rest of the people, it is recommended that you are extremely cautious.

The reason for that is when you do MORE than ten repetitions, you are really working on your slow twitch muscle fibers which don't grow as fast as the fast twitch muscle fibers. Think about it this way... first take a look at the college sprinters... those guys are basically all fast muscle fiber and they are built! Now look at the long distance runners who are basically use slow twitch fibers for repetitive motions for miles.

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