Can Women Build Muscle And Retain Their Femininity? You Bet! But Why Should They?

Weight training and bodybuilding are often seen as very macho pursuits. And many people still think working with weights means bulking up. But building muscle does not have to mean supersizing your body. In fact building muscle is one of the fastest ways to lose fat and change your shape. Plus there are numerous other benefits.

For men and women building the perfect body is a common goal but obvious differences in anatomy and perhaps less obvious differences in metabolism requires a different emphasis on training and nutrition.

In purely physiological terms the female body is not suited to developing the same bulk and massiveness of male bodybuilders without chemical assistance. Female bodybuilders need the same degree of commitment but for building muscle women have different needs.

Gaining muscle through a good workout program can boost your health as well as your confidence. Building muscle is a better way of losing fat because it gives you a hard toned body rather than a soft thin one.

For women there are a number of real health benefits. Strength training helps build stronger bones and prevent osteoporosis. It's great for reducing cholesterol, burning fat and regulating blood pressure.

Just like the guys, musclewomen still have to put in the hours, lifting the weights, carefully planning their high protein meals, and adding those all important natural supplements into the mix. The results speak for themselves with amazing conditioning, well-defined musculature and the much sought after 'six-pack'.

However, with the emphasis on quality not quantity the ladies achieve their goals without necessarily generating the muscle size and bulk associated with their male counterparts.

In the early days of women's competition a smooth yet shapely figure was seen as the ideal. Then the fashion changed as widespread use of male growth hormones and anabolic steroids led to massive, some might even say excessive muscular development in some female bodybuilders. Not surprisingly some of those women became so huge and muscular that they looked more and more like men!

Today the trend for women bodybuilders has veered toward achieving a more natural look. A greater emphasis on metabolic resistance training exercises tend to deliver great definition and muscularity while retaining femininity. This is a look attained by focusing more intentionally on maintaining muscle length.

So, to build muscle women begin with weight and resistance training, and every muscle group is working to the point of exhaustion at least once a week. But because of the obvious differences from men in terms of upper and lower body shape building musclewomen requires an alternative approach to exercise.

The ultimate goal is to combine strength and flexibility with grace as opposed to heading towards the all out power of the men's bulk and mass.

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3 Muscle Building Mistakes – Do These and You Will Have Trouble Building Mass

When you go to the gym are you there for muscle building or do you try to keep up with the Jones's? Do you see if you can match all the guys rep for rep and set for set?

Read on to see if you are making 3 of the most common muscle building mistakes.

Mistake # 1 – Not training for strength – When it comes to a lot of bodybuilders you hear a lot about numbers. How much so and so can bench, how much they can squat, etc. But you do not hear a lot about how to train for strength.

Solution: Train for Strength. Do not do a bunch of exercises attacking a certain muscle group with a moderate weight. If you want to become stronger you need to use a heavier weight. Increase your weight and increase your strength.

Mistake # 2 – Not Consuming Enough Protein – This one could very easily be number one. Simply because if you do not take in enough protein you will never build mass and get the lean and ripped body you are working for.

Solution: This is groundbreaking. You ready? Eat more protein. Pay attention to how much protein you are eating and write it down in a food journal. It is amazing how writing something down makes such a big difference.

Find ways to get more protein in your diet. Try foods like hummus. The main ingredient is chickpeas a legume that is loaded with protein and fiber.

Quinoa is another example of a food that is loaded in protein. It is actually considered to be the “complete protein source.” It is also loaded in fiber as well.

Mistake # 3 – Starving Yourself – Not eating after a workout can be detrimental to your body. If you do not eat after a workout your body starts to use muscle as fuel instead of fat. This is exactly what you do not want if you are trying to build muscle.

Solution: Eat an after workout meal. Eat a 4 to 1 carb to protein ratio with your after workout meal for greater results.

After a workout is a great time to eat a well balanced meal with protein, carbs, and fat. Yes I said carbs and fat. You can eat a decent amount of carbs after a workout because your body will turn them into glycogen. Your body needs carbs just like it needs protein. Just not as much.

Muscle building can be complicated if you make it complicated. It is not rocket science if you know what to do. It can be a challenge if you are not sure what workouts to do and how much weight to lift.

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Upper Body Strength Training: How to Build Upper Body Muscle

When going to the gym do you focus too much on building mass in your legs? If you already have enough mass in your legs you might want to spend some time and build upper body muscle a little more. A dose of upper body strength training might be just what the doctor ordered.

The majority of bodybuilders have enough mass in their legs already. So there is no need to constantly work legs. You need to work them from time to time to maintain what mass you already have, but do not get too caught up on working legs all the time. Do you want calves the size of tree trunks?

You can actually work your legs good enough when you do sprinting and other body weight exercises. When you see the guys that have massive legs you have to ask yourself how athletic are they?

Professional athletes like NBA stars are of course great athletes. They have a balance with the amount of mass they have in their bodies. They do not have gaudy legs. Look at Lebron James, he is one of the best athletes there is. He has a great balance with the amount of mass through his body, upper and lower. He is strong with good size, not too much mass.

Chest Exercises

One of the most basic exercises you can do to build your upper body is the bench press. You can perform it with a barbell or dumbbells if a barbell is not an option. Building your pecs will come easily with regularly doing the bench press.

Chest Isolation Exercises

1. Incline dumbbell press – Also works shoulders, triceps, and deltoids.

2. Decline barbell press – Attacks your lower pecs. This is an intermediate exercise and it should be done with a spotter.

3. Cable flys – When using a fly machine you can do cable flys standing or sitting. They also work the core and back by working your lats.

Shoulder Exercises

1. Lateral raises -Usually performed with dumbbells or cables.

2. Kettlebell upright rows – Kettlebells are an excellent way to switch up your workout routine from other types of lifting. You can either do them with one kettlebell or two.

Bicep Exercises

1. Curl – Another very popular exercise used by many to build a solid upper body. Curls will get your biceps looking nice. There are many variations of curls. Too many to list in this article.

2. Close grip chin up – Chin ups are a great body weight exercise to do at the gym or your house.

Upper body strength training should be as much a part of your workout routine as training lower body. Do not make the mistake of focusing too much on working the lower body. Do some or all of these exercises to build upper body muscle.

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Backpack Pushups

If you're looking for more of a challenge and want to build some serious strength when doing your pushups all you need is a sturdy backpack and some extra weight thrown inside.

A weighed pack will test the toughest and strongest men. This is not an exercise for a beginner. For years and still today men all around the world use the bench press as the gauge for strength and this is absolutely insane.

The pushup uses more muscles than any bench press exercise done in any gym.

A weighed pack will build a total body toughness not duplicated in the gym. The pushup is and always will be a total body strength and conditioner since what most experts will tell you.

I feel the weighed pack is better than the weighted vest because of the way the two fit on your body. The weight vest will drag and bounce off the floor but the back pack is located on your back leaving you a deer pushup.

Backpacks are cheaper than a weight vest. You can buy a backpack for five bucks or used at army and navy stores or yard sales and for a couple of bucks get a great training tool.

The great thing about the backpack pushup is there are so many great workouts that can be done. The key to constant growth is to keep your body guessing, you never want the body to get used to your workouts. When the body gets used to the workouts it will quit responding and boredom will set in and your results will either slow or stop.

So if you want to put some thick muscle on your upper body go and grab a backpack and throw some weight in and try one of these workouts.

The hiking pushup workout will work more than just the upper body. Because, the workout requires you to get down on the ground to do pushups and stand back up again.

So set either a time limit or a distance and a number of pushups you want to do and set out to accomplish them. A workout you can try, walk for one mile and try for 250 pushups.

Another workout that will test you physically and mentally is simply start with your chest on the ground and do one pushup then stand up then go right back down to the ground touching your chest to the ground. Try this for a few minutes and the extra weight will have you thinking twice.

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3 Exercises That Will Help You Build a Ripped Physique (Be Careful With Them)

There are 3 common exercises done in the gym that can help almost anyone get built. But they have to be used in the right way or your body will looked out of proportion.

What are they?

Bench press, dead-lifts, and squats.

If you go to a gym regularly you are not surprised by the exercises listed. You might even do them on a regular basis.

With these 3 exercises you can not be so focused on the amount of weight you are lifting. If you do, your physique will become imbalanced. Have you ever seen the guy at the gym with huge arms and puny legs? That is a result of focusing too much on building his upper body and not giving any attention to his lower body.

Bodybuilders that lift big numbers with the “big 3” do not have a rounded out physique. They have big arms and legs, but they are also big around the midsection. Their abs do not pop out like guys that are more lean.

Doing squats too much will have your lower body bigger than it should be. If you like the size of your legs then do not do squats. If you do your legs will become larger than you want. It is simple as that. If you want mass in your lower body do squats.

The “big 3” build muscle and do it quite well.

Do not avoid the “big 3” completely; just use them when it suits your workout routine the best. If you need to build your upper body, do more bench press. If you need to build your lower body, do more squats and dead-lifts.

If you do not do the “big 3” you are not doing an awful deed. You can build a strong lean body without the “big 3” when used properly.

Doing squats too much can lead to less definition in the legs, because there is just as much fat as muscle in the legs. You need to have a low fat percentage to have definition. Doing massive amounts of squats will not lead to a beach body. Regardless if some call squats the king of all exercises. Once you have the legs you like leave squats alone.

Dead lifts should be used in moderation too until you have the cut legs you are shooting for, then you should go onto some other exercises.

The bench press is a great exercise too, but you should not just focus on flat bench alone. Doing flat bench alone will lead to building your mid and lower pecs but not building your upper pecs as much.

Most professional athletes do not have bulky legs like the guys on the cover of bodybuilder magazines. Professional athletes have defined and strong legs. They also have a balanced definition between their whole body not just part of it. They have ripped upper body and lower body.

So when doing strength training use the “big 3” in their proper context to get a ripped physique. Do not overuse them and cause an imbalance of muscle in different muscle groups.

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Muscles Aren’t Just For Body Builders: Suggestions For Gaining Lean Muscle Mass For Beginners

Exactly what troubles you the most about your physique? Flabby arms, jiggly rear or skinny, stick-like legs?

Do you have a tendency to dwell on your appearance so much to the point that it depresses and frustrates you?

Do you consider the reflection you see in the mirror to be unattractive?

You're not alone; it happens to the best of us so do not let it get you down! However; letting oneself go is not the answer either. So do not take on a, ” Oh just screw it! ” Mindset either.

What you will need to do is to get positive about the situation and then resolve to strengthen your body as an excellent first step towards a greater self image.

Pinned up on the wall right above my work desk, is an image of a woman's rather nicely toned physique … the body that I want and will HAVE someday soon!

And you must do the exact same thing. Grab an image of what you'd like your body to look like and place it in a location where you'll see it every day.

Then once you've done that, say to yourself, ” I will have this body! I'll be healthy, fit and trimmed! ” After that, take the necessary measures (gradually, you do not have to make it so daunting that you quit mainly because it's too darn difficult) in the direction of reaching your goals.

The following tips for gaining lean muscle are certainly a step in that direction, so keep reading on, please.

Workout Ideas for Gaining Muscle Mass

– Setting a strict schedule for your workouts will prevent injuries and assist you to get muscle.

– Men and women that are new to working out, particularly bodybuilding-type workouts, should restrict their workouts to two to three times a week. Much more seasoned individuals can freely endeavor to go about three to five times per week.

– Establish a steady instruction routine that is adapted to your objectives. Even though some may recommend that you do the same routines day-to-day, it's best to work one or two muscle groups and then allow that group to rest since it's during that resting period when muscle growth and regeneration takes place.

– Maintain your focus on workout routines such as squats, dead-lifts and bench pressing. These important workouts form the foundation of any great bodybuilding routine.

– Create balance with your bodybuilding plan. Not sticking to your workout plan can result in loss of muscle tone and the muscles becoming weak and small, but at the same token, you do not want to overdo it either. Remember, they need to rest and recover in order to grow!

– A post-workout stretch is as critical as stretching just before you start. If you're under the age of forty, you need to stretch for at least 30 seconds. If you older, try and keep your stretch for about a minute total. This can help prevent injuries.

Dietary Tips for Building Muscle

– You will need to watch your diet, especially on the days that you intend to work out. Consume a large amount of nutritionally relaxed calories about one hour before starting your workout.

– The idea here is to consume an adequate amount of fuel for the workout, not to overindulge.

– Protein is a really essential element of muscle tissue, so boost your intake to help your muscle tissue grow. During a biological procedure referred to as protein synthesis , amino acids are arranged into proteins and that protein is stored inside your body for future use. Through this process, muscles get bigger and stronger.

You'll find protein in a number of foods, like meat, poultry, fish, nuts, beans and much more. Do not make the same mistake that many others make by increasing your intake of protein too fast in an effort to build muscle.

This can raise caloric intake which may bring about undesired, excess weight gain if not working out repeatedly. Increase your protein consumption gradually.

– Do not cut out carbs when developing muscle. Good carbs are essential for energy in order to last an entire workout. If you do not get an adequate amount of carbohydrates, your body converts your stored protein for energy as an alternative.

Consume sufficient carbs to ensure that the body is capable to function, and you find that you'll have an simpler time finishing your workouts.

– Alcohol should be consumed in moderation or preferably not at all when you are in “bodybuilding mode”. Having the occasional glass of wine is fine, but nothing too much more than that … leave the “hard stuff” alone.

Added Suggestions for Gaining Muscle Mass

If you're having difficulty staying motivated, you may find it helpful to set short-term, mini-goals for yourself. As soon as you've got met your goals, reward yourself and then go on to the next goal.

But you will definitely need to stay motivated in order to build muscle, given that it may take a while to get to the finish line. Set rewards that will reinforce healthy muscle improvement behavior. Some examples of rewards could be a massage, which will aid in increasing your blood flow, in turn, benefitting muscle growth.

Whew! Well, you've gotten some really great recommendations here and your new appearance will give you extra self-esteem while, at the same time, make you healthy. But it's not going to help you to just read-N-nod, it's essential that you actually ACT on what you have just read!

As soon as you do , your biggest “problem” will be how to keep your head from swapping from all the compliments you'll be receiving!

So what are you waiting on? Turn off the computer and get moving!

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Effective Workout Routine and How to Get Ripped in 3 Phases

Getting ripped does not happen overnight. You have to be instructed and determined even on days when you do not workout. You have to work hard you can not be lazy. Finding an effective workout routine makes getting the results you desire a lot easier.

3 Phase routine to help you get ripped!

Phase 1 – Sarcoplasmic Hypertrophy – With this phase you focus on fast muscle growth by doing high volumes lifting that creates high muscle fatigue.

You want to increase muscle over the entire body in this phase by doing cumulative fatigue. The cumulative fatigue is caused by pyramid sets in the 6-15 rep range. There will be short rest periods between reps. The amount of fatigue you cause on the muscles should be more important than the amount of weight you are lifting. Do not let your ego get in the way of your success.

Here is a sample of the body parts that get worked in phase 1.

Day 1: Chest, triceps, shoulders

Day 2: Calves, Legs, Abs

Day 3: Biceps, back, forearms

Phase 2 – Increase Density and Muscle – Now it is time to increase muscle density, size, and increase strength.

This phase is a concoction of sarcoplasmic and myofibrillar hypertrophy.

Strength gains are the focus of this phase. Continue with short rest periods for a little cumulative fatigue, but not as much as phase 1. Since this phase focuses on strength gains, you get to lift more weight.

The rep amount for phase 2 is 5 reps.

Squats are dropped during phase 2 along with the leg day. Squats are replaced with dead- lifts. The dead-lifts are done on back day.

Here is a sample workout for phase 2.

Day 1: Back, biceps, forearms, and legs

Day 2: Shoulders, triceps, chest, and abs

Phase 3 – Max Definition and Density – Time to harden up those muscles and get rid of excess fat.

More of myofibrillar hypertrophy, increased muscle tone, and HIIT cardio for fat loss.

The focus for phase 3 is heavy weights with low rep amounts with the addiction of getting rid of excess fat.

Lifting the heavy weights will increase the fibers in your muscles aka myofibrillar hypertrophy.

Increasing the amount of fat shredding HIIT cardio and lowering calorie intake will help you get ripped.

Phase 3 sample workout schedule.

Day 1: Back, chest, abs

Day 2: Biceps, triceps, shoulders

For some this phase might be a challenge since you are working a little harder and eating less. But when you get done with this phase you will have a transformed body and it will all be worth it.

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The 2 Types of Muscle Growth and How to Get the Most Out of Your Strength Training Efforts

What is your goal, are you trying to become strong or get big? Do you want definition or are you just focused on size?

Size does matter with some things but you do not want that bulky look where you have trouble fitting into your clothes, because you are so big. Who wants that?

Would you prefer to look like one of the guys on the cover of a bodybuilding magazine or like Hollywood stars like Ryan Reynolds or Taylor Lautner?

There are basically two types of muscle growth. Sarcoplasmic hypertrophy and myofibrillar hypertrophy. Knowing the difference will help you get great results in the gym.

Muscle hypertrophy refers to the growth and increase in the size of muscle cells.

So what are the two types of muscle growth? Glad you asked.

1) Sarcoplasmic hypertrophy – With sarcoplasmic hypertrophy, the amount of sarcoplasmic fluid in the muscle cells increase without the increase of muscle strength.

In layman's terms. You get bigger but not stronger. So with sarcoplasmic hypertrophy you can have massive biceps or triceps but not be strong.

2) Myofibrillar hypertrophy – With myofibrallar hypertrophy, the myofibrils (part of muscle fibers), which is made of actin and myosin (both muscle proteins), increase in number and add strength along with a slight increase in muscle size.

Do not let that last sentence confuse you with the medical terms. Again in layman's terms with myofibrillar hypertrophy you become stronger and bigger. This is the ideal approach to strength training.

Creating Cumulative Fatigue

If you are after strength gains you need to check your ego at the door. Your ego can be one of the largest hurdles to overcome when trying to gain strength. Do not follow the keeping up with the Jones's mindset in the gym.

Do not be so obsessed with numbers. Focus on creating cumulative muscle instead of how much you are lifting. How do you do that? By decreasing the amount of rest in between sets. Every set, builds on the last set and this causes a gradual fatigue on the particular muscle you are working on.

It might appear that you are weaker than other guys in the gym that are taking longer breaks than you but that is far from the truth. You might even have to use lighter weights but it will pay off in the long run. This will help you get bigger strength gains.

Depending on your goals, you should take a different approach with what muscle growth you want to shoot for. But if you want to get defined muscle with decent size sarcoplasmic hypertrophy is what you should go after. Sarcoplasmic hypertrophy will not get you on the cover of a bodybuilding mag, but it will help you get that lean Hollywood action star look.

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Muscle Building? 4 Mistakes to Avoid

If you are like me, you are building muscle to not only look better but feel better. Everyone has their own reasons for building muscle, mine is mostly directed at hitting a golf ball further than my buddies! We all want to look the best we can and feel good getting there. A good fitness program that teaches you the right way to build muscle so you do not get hurt is exactly what you need. Building muscle requires weight lifting and many different type of exercise. Knowing how to do each exercise and how much weight is key to not injuring yourself. There are some important steps you need to take to make your muscle-building program and exercise as safe as you can.

FirstAdding weight to quickly , this is one of the biggest mistakes people make. Most people will do a particular weight lifting routine for a couple weeks and then add ten pounds to the bar, in most cases that is too much and the damage you will do will set you back. It is better to add like 2.5 pounds and continue the same routine, by adding the weight in smaller amounts, you will give you muscle more to do, but limit the potential damage. Your muscles want the abuse! but they want it in a form that does microscopic tears in the tissue not rips in the muscle causing muscles to hurt so much you can not do your next routine without pain.

SecondNeglecting strength , Every muscle you are working on relly on other muscles to help the building process. You need to train for strength. For example, if your triceps muscles are so weak that they're impeding you bench press, then the result is that you're not going to fully train your pectoral muscles.

The solution, train all muscle groups so they can help each other.

  • Strong triceps will help you with chest muscles.
  • Strong shoulders will help you with chest and back exercises.
  • A strong core will help you with most compound lifts.
  • Strong biceps will ease your back lifts.
  • A strong back will help you leg lifts (and vice versa).
  • A strong grip will help you improve performance on a variety of lifts, including back exercises, bicep exercises, etc.

ThirdAvoid power lifts , leave those for the big guns that want to impress the gym. All power lifts do increase your chances for damage immensely! A muscle reacts and builds faster when you use a good routine that breaks down the muscle and rebuilds it in a very consistent way and minimizes the potential for damage. Our muscles can take allot but when you do something stupid one time you can wreck your muscle-building process for months. Stick to lifts you can do the reps and not a quick power lift to impress someone!

FourthTraining too long , You should limit your workout to an hour or less. Work all the muscles you were planning for that day and keep it to under an hour. Train hard, rest hard and eat right, that is all there is to building muscle. Your muscles want the intense workout but they do not want to be subjected to hours of work, it does nothing for the process. Keep it short and intense and you will see results much faster.

There are many other tips that you can use to help your workout experience, a good fitness program will show you all the right things to do and not to do to be successful!

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Gym Survival Tips – 5 Ways to Get More From the Bench Press

To get the most at the gym and get killer results you should follow the example of the guys that have a balanced routine and not just focus on one workout or working one body part too much.

I'm sure you have heard the saying, “Go big or go home.” Many people in the gym live by this mindset. Lifting big is not always a good thing. Yes you want to be strong that is why you are at the gym lifting weights, but you do not want some body parts to look massive and others look puny.

If you want to get the Hollywood look (lean and ripped not big and bulky), you should not follow this meat head mindset.

The bench press is a great way to get an awesome looking chest if done correctly. It is one of the most basic exercises that have been used for years by bodybuilders.

1) Do not focus too much time on the flat bench press – You will develop your mid and lower pecs when you are just focusing on the flat bench press. Do you want to develop your upper pecs? Then do not just do the flat bench press.

2) Warm up – When you are going all in one one rep max you need to have warm muscles. You should not attempt one rep max with cold muscles. This will get you hurt. You should never do any training without warmth up.

You want to be tired after doing your one rep max not before. You should not be feeling a lot of fatigue before attempting a one rep max. Fatigues should come afterward.

3) Walk like an Egyptian – Use pyramids. Do not just jump into doing your highest weight first. You want to build up to that weight by starting out with a lower weight but higher reps. Then get to the higher weight and do lower reps, possibly even just one rep. Then back down to the weight you started with if you are not too fatigued.

4) Do not over train – This happens quite often in many a gym. It is a good thing to give your workout all you got, but if you live in the gym and all you do is workout you might need to give your muscles and body a break.

5) Get over your mental barriers – This is common. You see the same person lifting the same weight for long periods of time, when they could be lifting more but do not. Once you convince yourself in your head that you can lift more you will do it. You just have to get past that mental barrier to do it.

And remember if you have a good balanced bench press routine you will have a well-defined chest, instead of a massive droopy chest.

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What Are the Things Which Make People Successful in Gaining Weight?

Every well thought out weight gaining guide will advise you to eat more frequently. The reason why a well thought out guide will not tell you to overeat in one serving is because it is unrealistic, fat building and a total waste of money. Goring yourself like this is an unhealthy act which will not only put inches to your waistline, but cause obesity related issues like heart attack and diabetes. Forcing yourself to eat a buffet every other day is also unrealistic in the monetary sense and also in the habitual sense. Sooner or later, you will run out of food to taste which will demoralize you and force you to give up on your weight gaining out to the buffet line.

The next thing which makes people successful in gaining weight is the mindset to never give up until they got where they want. Having a clear goal and the determination to keep on doing it no matter what separates triumphs from trying. Be committed to the goal one hundred percent and the results will clearly show as you put your effort into it. A clear goal should also be adjusted by a time frame so that you will know how far away you are, rather than aim for a goal which seems impossible to reach like a star in the sky.

The next thing about success in weight gain is the implementation of exercise. The reason is not because government bodies pay fitness trainer money or give them incentive to actively promote it. The reason is because it works. The similar volumes of fat and muscles can be weighed out and muscles will always reign supreme in terms of weight. This is because a muscle contains more cells and adapts itself by growing, not multiplying like fat cells. Beside, muscles are also three times heavier than fat. Having a workout which will cause the muscle cells to grow big is a key ingredient in order for you to gain muscle mass healthily and quickly.

With all the actions you put in behind the thoughts, it is utterly useless if you do not develop it into a habit. A human attention span is only so limited that you need to do it repetitively enough within a short span of time so that you will be assured of doing it every time the same way. Developing a habit of doing the exercise and the diet will cause the mind to drift away from the constant struggle of wanting to be reaffirmed every step of the way and be totally astonished when the hard work pays off.

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Why Do I Grow So Slowly?

Firstly, hard gainers struggle to gain weight because of their high metabolism. This is usually the main cause why the person finds it hard to gain the weight he or she so desired. A high metabolism is a high demand of calories from the skinny person's diet. This will usually result in an assumption that the person is feeding himself enough calories every day when he is actually not. This results in the body finding calories from other sources like breaking down excess muscle tissues and using the glycogen storage to fuel the body. The fat cells available for people like this are also utilized daily whenever the body feels that it does not have enough energy to fuel the body.

The second reason why you might feel that you are growing slowly is because of a lack of sleep or a weak immune system. The reason why sleep and a weak immune system are classified in one section is because it is related. A lack of sleep will put additional stress on the body, thus making the immune system weaker, which usually results in the body not operating at its optimum level. With a body struggling to keep up, it is only natural that it will not put on the weight that you try to hard day in and day out. Even exercise can hamper the gaining of weight. If there is an insufficient rest between exercises or exercising days, the body will soon dip into a state of over-training and soon will simply refuse to grow. Imagine sprinting at your maximum when you are down with a fever. You will not only perform badly, but also cause your fever to become worse. It is the same with your body. If you attempt to gain weight while you are sick, you are only looking for trouble by making your illness worse. This goes also for your sleep. If you do not rest enough after you exercise, you might as well not exercise at all because you are putting unnecessary strains on your body that is uncalled for.

Lastly, the reason why people are not growing is because they are applying the wrong system. Many believe that just by overeating a meal or two, they will gain the weight you need. However, this is far from the truth. Overeating causes fat to develop as you utilize less than the calories you force into yourself, leading into unhealthy gain gain. Even so, unhealthy weight gain takes years of abuse before the result shows physically in the mirror. The actual way to gain weight is from packing on lean muscle mass as it is 3 times heavier than fat, making it a healthy and faster way to gain weight.

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How Does Muscle Behave?

The first thing to understand about muscles is how it works. The muscles that you will ideally be training are your skeletal muscles, which pull or push to produce the actions needed. These muscles are contracted for both pulling and pushing motions by the smallest unit of a muscle, which contains your actins and myosins. They slide along each other and is known as the sliding filament theory.

Muscles units are different from fat cells, they do not multiply. They only grow larger or smaller dictated by 2 major factors, training and genes. Genes depict the distribution of the different types of muscles you have all over your body and their structure. As someone looking to build more muscles and put on weight, the ideal muscles that you wish to train your type 2a muscles to become more used to behaving like a type 2b muscle. This will mean that it will form a strong reliance on being fast and the least resistant against fatigue as it does not have a complex network of capillaries where it can get its nutrients from. This means one thing in your exercise regime. It must be short and intense rather than long with loads of long rest in between exercises. This is because long rest beyond 2 minutes are a waste of time as your body refuels the energy that your fast twitch muscles needs with a minute or two. Having fast twitch muscles also means that your repetition of exercise should be kept under 12 repetitions as an exercise high in repetition will cause your muscles to become fatigued and cause your type 2a muscles to adapt to become more like the type 1 slow twitch muscle types.

Muscle types also let you know how exactly to fuel your body. With a small network of capillaries and more reliance on glycogen storage in your muscles, you need to fuel your body fast after workout and before a workout. This means that you should fuel your body with whey before and after workouts to prevent the dreaded catabolism process before your exercise and to feed the muscles during the short anabolic window after your workout. Carbohydrates are also essential an hour before your workout to ensure you have enough energy to pull through the workout.

Muscle tears and require repair when it is torn. This means that sleep and diet are the important building blocks to gain muscle mass. Without enough sleep, the muscles will not be fully reclaimed and the same goes for it when it is not properly loaded with a well-thought out diet.

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What Should You Avoid If You Want to Gain Weight?

Most of the sacrifices you make are healthy choices, but nonetheless they take a pinch out of you. The first thing you should avoid is being ill or having a low immune system. Having a poor immune system or being sick is a slow spiral staircase down the weighing scale. No matter how powerful your time is, without health you will go down. Your immune system can be improved by the usual vegetables, fruits, water and also by sleeping 8 hours of uninterrupted rest at a go.

Speaking about sleep, there are a lot of things which will de-rail you from sleeping. In our metropolitan society, we have nightclubs, bars, internet gaming and socializing which will probably prevent you from getting your sleep. If you avoid all these temptations, I promise you that the gains will always come faster for you. Remember the hard work you put in so put in the effort so that the results are more permanent and easier to achieve.

Some permanent boundaries are created by us and smoking is one of them. The alarming rate that people smoking to socialize has increased drastically over the years that it is no longer starting to see an underage teenager smoking anymore. Being socially numb to this just proves how inhumane we have become and how we are so willing to accept instant gratification over the long term results which will last. Gaining weight is not a touch and go achievement. It requires careful planning, well-thought out and executed actions in order to work. Smoking is definitely not a stepping stone for you in your pursuit of weight.

The next thing to avoid is tweaking the system that is working for you, no matter how small the results. We always have a tendency to tweak something when it is working for us as we are impatient and want the end results to come faster. However, unnecessary tweaking is the thing that separates the good from the great. The great do and when it works, sticks to it all the way. Even if the efficient way to dig up a hole in the ground was to use a teaspoon, a great person will keep digging until he gets the whole he desire, whereas the good person will find a shovel, hire manpower, get an excavator and by the time he is done with all this, gives up because it has been too draining on him.

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Why Should I Eat a Moderated Diet Rather Than Overeating If I Want to Gain Weight?

The reason is quite simple. Whatever you do not burn as energy in your body, you keep the reminder as fat. This principle holds true for protein, fat and carbohydrates. With a surplus of calories which is not being used after incorporating your exercise regime, your body will simply force itself to store the excess or to pass it out. When your body is forced to store the excess calories as fat, this does not mean that you will fill up the current fat cells and get rid of the excess calories by passing it out. Your body solves the issue of a limited number of fat cells by multiplying more fat cells, causing you to find it easier to gain fat next time rather than lean muscle mass. This also means that your metabolism rate will decrease quicker compared to the natural decline with age. This could lead to further complications related to obesity due to the sheer amount of fat cells in your body.

The next thing to note is also about the number of meals you eat a day. Mankind has passed on a direct to eat 3 times a day due to the working lifestyle of school and the office. This habit has caused many to think that in order to gain weight; they have to overeat at each and every meal. The truth is to eat as many times as you can in a day in small amounts so that you keep your metabolism rate up and that you fuel your body consistent according to the chemical chains of the food. Carbohydrates break down in a maximum of 4 hours so if your mealtime is spread out by anything more than 4 hours, it means that the energy you get just before your next meal is from the glycogen storage in your muscles and also your fat deposits. This in turn means that you will have less growth and a higher likelihood of more fat cells multiplying over a period of time.

The last effect of a modified diet is visible growth. A person who piles on a lot of weight from overeating is unable to find out how much lean muscle mass or she gains until the individual goes through yet another catabolic phrase in the muscle-building cycle known as “cutting.” This deprives the muscles from water and increases the repetition of the exercises so that the muscles will become more defined and at the same time, changes the muscle type to one which has an extensive network of capillaries and trigger slowly under pressure. This reduces the muscle size which is a demoralizing point if you are looking to put on weight.

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