Supercharge Your Workouts
How would you like to build strong and powerful muscles quick and consistently? Follow these steps to build super strength. These days a lot of people will show up to the gym unsure of how to maximize the growth of their muscles. With these tips you will find your muscles growing faster than those around you.
Use Exercises That Work Out Two or More Muscle Groups
When you’re in the gym, you’re on the clock. You don’t have all day and you don’t have unlimited energy. Because you can only do a limited number of exercises, instead of doing exercises that work out one muscle group, it’s far better to do exercises that work out at least two groups at the same time. For instance, the pull-up works out your shoulders, triceps, chest and even abdominal muscles. The shoulder press will work your triceps and your shoulders. On the flip side, doing barbell curls will work out just your biceps. It takes the same amount of time as doing other exercises, but only develops one muscle group. Pick and choose exercises what work out multiple muscles to help streamline and supercharge your workout.
Change Things Up Every 2-3 Weeks
If you keep doing the same exercises again and again, your body will get used to these exercises and you’ll stop seeing as much growth from your workouts. Change things up every few weeks. Use different exercises that target the same muscle groups. Do your reps slowly rather than quickly or vice versa. Try high weight, low rep if you’ve been doing high rep exercises – or vice versa. Every once in a while, try out a completely different workout style. If you generally do weightlifting for example, try joining your gym’s mixed martial arts class once every week or two. In short, figure out what your pattern is and change things up so you’re keeping your muscles guessing at all times: muscle confusion.
Spend No More Than 40 Minutes Working Out
If you’re determined to build a strong and powerful body, it can be very tempting to work out for a long time. For example, you might spend an hour and a half a day at the gym really pushing your muscles to the limit. The reality is, however, spending more than 30 to 40 minutes a day working out can really be counter-productive. Within 40 minutes, you’ll be able to push all the muscles you want to work out. You’ll be able to maximize your gains as much as possible from your day’s workout. Any additional workouts beyond that point don’t really do much, you’re just burning energy and preventing your body from rebuilding and recruiting new muscle cells. If you choose multiple muscle group workouts, change things up regularly and exercise at high intensity for short periods of time, you’ll quickly find your muscles growing at a spectacular rate!
How to Gain Muscle Mass Fast
These are basic bodybuilding principles. Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type. Here are 8 Quick Tips to Help You Gain Muscle Mass.
- More Weight Training – Train with heavy weights using less reps. Using appropriate weights, you should only be able to do 4-6 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets, of a specific exercise, should be approximately 2 to 3 minutes.
- Eat More Calories – To gain mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts. However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle.
- Eat More Protein – Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight.
- Eat More Fat – Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats.
- Drink More Often – To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one.
- Take a Multi Vitamin – If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi-vitamin tablet.
- Get More Rest – Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking a couple days off will only benefit you. Don’t rest for too long though, as your muscles begin to lose strength after 72 hours of inactivity.
- Patience & Consistency – Last but not least, be patient and consistent. “You may have the best diet, the best training schedule, join the best gym but without consistency it’s all worthless.” – Anonymous
Gain Weight & Build Muscle Mass
What to Eat to Gain Weight & Build Muscle
Are you underweight and don’t know what to eat for gaining weight? Are you aware that millions of dollars are spent each year on magazines, books, and weight gain supplements. Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts. Many people are continually searching for the fastest ways to gain weight and are still unsure of what to eat. If you truly want to learn what to eat to gain weight and maintain it, a diet rich in calories and protein combined with a consistent weight-training regimen will help you accomplish your goals.
If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.
The major part of your calorie and protein consumption should come from the foods you eat. Substituting a weight gain supplement for a meal is never a good idea. Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates. Weight gain supplements can be used effectively as a weight gain aid when they are used to supplement your diet, not replace part of it.
A diet consisting of large amounts of protein, fats, carbs, and high in calories is essential to any weight gaining effort aided by weight gain supplements. Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal. Protein is a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort. The question of what to eat to gain weight is not as complicated as some believe.
Along with plenty of protein, fats and carbohydrates are a big part of any weight gaining diet. By avoiding sweets and empty calories, you will give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals throughout the day. If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones. Keep in mind that a piece of chicken and a baked potato is always better than a shake, bar, or pill.
If you should decide to use a weight gain supplement, make certain you consume adequate amounts of food each day in addition to the supplement. Weight gain supplements can give you added protein and calories and may be especially helpful if used immediately following your weight training session. Always be certain your diet contains all the required elements and use weight gain supplements wisely. Learning what to eat to gain weight is a relatively simple task. Increase your calorie intake and make certain you are eating healthy, protein rich foods. This combined with weight training and plenty of rest should allow your body to bulk up effectively and help you maintain your new body shape.
Can You Build Muscle & Lose Body Fat?
One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!
First of all, to build muscle, you must constantly overload your muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.
To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.
Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy; not for the faint hearted.
Can Antioxidants Help You Build Muscle?
Free Radicals Destroy Your Muscles: Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants basically mop up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose then free radicals will also degenerate our muscle cells.
Staying clear of situations that cause a surge of free radicals is one methods of prevention and taking antioxidant supplementation is another. There are many situations that will increase free radicals such as getting a sun burn, stress, smoking, alcohol consumption, pollution and overtraining; amongst many others. Yes, we get a surge of free radicals when we exercise especially intense exercises because we are putting our bodies under tremendous stress when we exercise. These muscle destroying activities will continue for hours and even days depending how intense you exercise.
This is where supplementing antioxidants comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscles and thus allowing optimal muscle growth.
There are many antioxidants supplements in today’s market. Resveratrol, Ginko Biloba, Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid and Beta Carotene.
At the end of the day Momma is always right, especially all those times she told us to take our vitamins. Protect your muscles and general health with antioxidants.