Build Muscle Quick

Posts Tagged ‘burn calories’

Here are a few simple tips to gain muscle.

1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

Always remember that whatever meal you have, it must contain good fats, carbohydrates and protein. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Avoid getting your nutritional calories from liquids, instead opt for food sources.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

The one exception to the above is, fruit, vegetable and/or protein shakes.

You can use these for meal replacenents, snacks or post workout meals if you just make them with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Isolated lifts should be done after performing the big lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

So basically, the tips to develop muscles are:

1) Eat right while getting lean protein.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) Get plenty of rest so your muscles can recover and grow.

4) Rinse and repeat. KISS (keep it simple, stupid)

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. For women who are busy holding down jobs, running a home and looking after children, it is impossible and unnecessary. Who wouldn't want to have beautifully toned arms and bodies, but not if it takes away time from our families.

You do not need to work out for hours in order to achieve your dream body. Here we will bust apart commonly held belief about building muscle.

Myth Number. 1 - Working out for longer is better
Working any more than an hour starts to have a negative effect on the body. This is because the body starts releasing hormones that decrease muscle tone, increase fat storage and increase stress on the body. This can cause you to feel anxious, lethargic and exhausted.

The solution is to keep your workouts short and intense. You only need to work hard for 20 minutes for the workout to be effective. Keep your intensity high for the whole 20 minutes and try and get a sweat going within the first 5 minutes. Everyone can find 20 minutes out of their day to exercise.

Myth Number. 2 - Lifting weights will make you look bulky
There are many women who work out with heavy weights and still have a lean, toned and sexy body. They aren’t big and bulky and look like a female version of Arnold Schwarzenegger! It is a myth that lifting weights will make you look big and bulky. If that was the case then you wouldn't lift heavy shopping bags or pick up your child for fear of creating bulky muscles.

If you don't use weights you won't be able to build muscle, raise metabolism and burn off calories effectively. The solution is to use weights that are as heavy as you can lift for 6-12 reps. It is only by using heavy weights that you can develop sculpted and sexy arms.

Mistake No. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. How great is it that you could be burning calories whilst sitting in front of the TV. This is known as the "afer-burn effect". This doesn't happen if you only do low or medium intensity workouts.

Working out at a high intensity for at least 20 minutes will take advantage of the after-burn effect. Make sure every minute counts. Do 6-12 repetitions using as heavy weights as you can safely lift. You can do a couple of minutes skipping to keep your heart rate going between repetitions and have a 30 second rest before carry on.

We hope this has busted the most commonly held myths about muscle building. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Sounds like my kinda workout!