Building Muscle the Natural And Healthy Way

[noblemchikezie]

It is a fact that not everyone who wants to start building muscle is already a body builder getting ready to join a Mr. Universe contest. Some of them just simply want to live healthy or build their self-esteem by bulking up a little. Unfortunately, even if these people do not build muscle as a sport, they still want it to happen very fast. And because of this, many of them result to using unnatural methods, such as steroids, and other muscle-enhancing products. For those who want to start building muscle seriously, one of the solutions is home exercise, and natural methods that will ensure long-lasting muscle growth. Below are some helpful strategies you can take into consideration when building muscle.

1. Use a variety of workouts.

Change workouts after twenty to twenty five days of practicing a routine workout, switching to a new or an enhanced routine. The secret is in the varying routines: after repeating the same number of reps or exercises over and over again, your body will get used to it. Varying your work schedule or the regimen will enhance your strength and help in building muscle, especially if your body is starting to get used to the repeated routine.

2. Eat right.

Even with good exercise, your body will not become fit if you still continuously take in all that junk in your body. When you do start building muscle, you need to include a healthy diet plan. Working out never implies that you can continue eating anything as you wish; therefore you need to add quality and consider good nutrition in your food intake. Food that is heavily fried or eagerly spiced will not do any good, so you need to familiarize yourself with the local grocery store and start buying healthily. Start balancing your meals to a good amount of protein, carbohydrates, and of course, leafy greens.

 

[PARTNER786]

1. FUEL UP
Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you're not tensing your muscles long enough to shock them into growth.

4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. STRETCH
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.

7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your rou- tine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. TRAIN THE WHOLE BODY
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. DRINK SHAKES
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. RECOVER
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

 

[ritika]

Hello Friends.........

A nice Post.Thanks for sharing such wonderful information with all of us.Keep sharing more tips in the future.

I hope this will help many more like me.

Thanks

 

[darajwee]

It is so important to building muscle the Natural And Healthy Way. The exercise is an essential for gain weight. Eat foods which have more calories
Eat healthy food frequently. Increase your protein intake. Your body needs a lot of protein to build new muscle.

 

[abbasi]

yes these all are very useful and necessary tips of health we should follow it and keep on discussing with our friends.

 

[Belinda23]

I eat much healthier now and much more than i normally would, I drink about 12 glasses of water everyday

 

[cosmocoty]

When the fiber-rich foods in the digestive tract, fiber is left in the intestines. These particles of fibers absorb water and expand, making you feel full for several hours after eating. Junk food, however, are low in fiber and does not satisfy for long. Your best bet is to aim at more than 20 grams of fiber a day, you should eat plenty of vegetables, whole grains and beans that you want. You must fill too quickly abused.