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Gain Muscle ó Lose Fat
As a group, bodybuilders can be called "extremists." It's hard to say whether this extremism is a natural trait that makes them become bodybuilders, or if bodybuilding causes the extremism trait to develop. Either way, it's pretty accurate to say that as a group, bodybuilders go to great extremes.
When bodybuilders are in the bulking up (gaining weight) phase of bodybuilding, they eat more calories than they need in order to get bigger. Of course, most of them don't do this in moderation, or even in very healthy ways. Junk food, and a lot of it, is the bulk-up food of choice. This is a bad choice on so many levels, it will be hard to list all of them teeth, hair, skin, heart health, etc.
The body's first choice of what to do with excess calories no matter what kind of food they come from is to store them in the form of fat. The body sees fat reserves as "money in the bank." On the other hand, the body will use calories and other nutrients to make repairs to the body before it decides that there is an excess that needs to be put away for hard times in the form of fat.
Many of those who are new to bodybuilding want to do two things simultaneously: lose fat, and gain muscle. While some muscle gain will occur when the body is forced to lift weights heavier than usual, that weightlifting isn't necessarily going to cause weight loss. Those who need to lose weight will be required to: first, consume fewer calories; and second, engage in aerobic exercise, which does not produce muscle mass gain.
Those who want to lose weight and gain muscle at the same time will have to go on a calorie-restricted diet and engage in aerobic exercise to affect the weight loss and simultaneously engage in weight-training exercises.
BONUS : Gain Lots Of Muscle With These Muscle Building Tips!
Becoming stronger does not happen over night. Long term dedication and focus is required. Learn more about the steps that you need to take if you want to dedicate yourself to a muscle building routine that will work by continuing to read this article. Keep track of what you learn, so that you can use it in your training.
Do not always do exercises in the same order. It is dangerous for motivation to do the same thing all the time. If you always work on the same muscle group at the end of your workouts, they'll always be tired when you get to working them out. Start your workout with that muscle group sometimes to increase their productivity and growth.
Keep your form correct at all times. Just hoisting some weights and moving them around without proper form and technique will not build muscle and might even injure you. Anytime you start a new exercise, do it with a mirror nearby initially so you can confirm that your form is proper and sound.
When weight lifting, it is perfectly fine to cheat just a little bit. If you need to finish a few extra reps in order to get the most out of your workout, don't use your entire body. Having said that, you should never cheat in excessive amounts. Make sure your rep speed is constant. Keep in mind that if you compromise your form, you will run the risk of injury.
Try taking photos naked every few days. When you can see yourself progress and develop through various photographs it helps, as opposed to looking in the mirror and trying to remember how you looked. When you compare photos over a few weeks, you can see just how much your muscles have increased.
Turn your attention to the bench press, squat and deadlift. These are the cornerstone exercises for a body builder. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Find a way to include some form of these exercises in every workout.
The "big three" should form the core of your exercise routine. They include dead lifts, squats and bench presses. This type of exercise will help you develop your bulk and strength as well as condition your body. Include variations of them in your regular workout routines.
Journal about your training experience. You must track your progress during muscle building. A fitness log is a good way to accomplish this. Each time you have a workout session, enter what exercises you performed and how many reps you did of each of these exercises. This will not only allow you to track your progress, but can help motivate you when you look at how far you have progressed.
Consumption of healthy fats is important when you want to increase your muscle mass. These types of fats will actually lubricate your joints, as well as raise the amount of testosterone in your body. This will help you enhance your muscle size and strength. Saturated fats are not good for your heart, however, so be sure to steer clear of them.
Keep an eye on your body fat while you're building up muscle. Simply tracking your weight is not accurate since you may be gaining weight and muscle, but still losing fat. You may be discouraged when you see your weight stay the same or go up, but just remind yourself that you are gaining muscle.
Research your routine to ensure that your exercises are optimal for building muscle mass. Besides the fact that different exercises work on different groups of muscles, there is also a distinction between exercises that increase muscle mass and those that develop muscle tone. Choose a number of different exercises so you can build all the muscles that you want to build--your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.
Proper warm ups are critical if you want to build muscle mass. When your muscles become stronger, they'll experience lots of additional stress making them susceptible to injury. Warming up helps counteract this increased risk of injury. Prior to doing heavy lifting, spend five to maybe ten minutes exercising lightly, followed by three or four warm-up light and intermediate sets.
30 minutes prior to weight lifting, it is a good idea to have a protein shake. This will give your muscles fuel without making you feel full, and it can increase the effectiveness of your workout. Try mixing protein powder into yogurt or low fat milk to make a shake.
Do not forget about cardio! Although cardio may seem unrelated to muscle building, it is important to burn fat so that your hard-earned muscles are visible and not hidden under a layer of fat. Doing three moderate 20-minute cardio sessions a week is probably sufficient to maintain heart health without interfering with the growth of your muscles.
Now you should understand plenty about building up muscles. Hopefully, now you are more aware of how to properly strengthen and build muscle the correct way. Keep on track, and you will see the progress.
Becoming stronger does not happen over night. Long term dedication and focus is required. Learn more about the steps that you need to take if you want to dedicate yourself to a muscle building routine that will work by continuing to read this article. Keep track of what you learn, so that you can use it in your training.
Do not always do exercises in the same order. It is dangerous for motivation to do the same thing all the time. If you always work on the same muscle group at the end of your workouts, they'll always be tired when you get to working them out. Start your workout with that muscle group sometimes to increase their productivity and growth.
Keep your form correct at all times. Just hoisting some weights and moving them around without proper form and technique will not build muscle and might even injure you. Anytime you start a new exercise, do it with a mirror nearby initially so you can confirm that your form is proper and sound.
When weight lifting, it is perfectly fine to cheat just a little bit. If you need to finish a few extra reps in order to get the most out of your workout, don't use your entire body. Having said that, you should never cheat in excessive amounts. Make sure your rep speed is constant. Keep in mind that if you compromise your form, you will run the risk of injury.
Try taking photos naked every few days. When you can see yourself progress and develop through various photographs it helps, as opposed to looking in the mirror and trying to remember how you looked. When you compare photos over a few weeks, you can see just how much your muscles have increased.
Turn your attention to the bench press, squat and deadlift. These are the cornerstone exercises for a body builder. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Find a way to include some form of these exercises in every workout.
The "big three" should form the core of your exercise routine. They include dead lifts, squats and bench presses. This type of exercise will help you develop your bulk and strength as well as condition your body. Include variations of them in your regular workout routines.
Journal about your training experience. You must track your progress during muscle building. A fitness log is a good way to accomplish this. Each time you have a workout session, enter what exercises you performed and how many reps you did of each of these exercises. This will not only allow you to track your progress, but can help motivate you when you look at how far you have progressed.
Consumption of healthy fats is important when you want to increase your muscle mass. These types of fats will actually lubricate your joints, as well as raise the amount of testosterone in your body. This will help you enhance your muscle size and strength. Saturated fats are not good for your heart, however, so be sure to steer clear of them.
Keep an eye on your body fat while you're building up muscle. Simply tracking your weight is not accurate since you may be gaining weight and muscle, but still losing fat. You may be discouraged when you see your weight stay the same or go up, but just remind yourself that you are gaining muscle.
Research your routine to ensure that your exercises are optimal for building muscle mass. Besides the fact that different exercises work on different groups of muscles, there is also a distinction between exercises that increase muscle mass and those that develop muscle tone. Choose a number of different exercises so you can build all the muscles that you want to build--your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.
Proper warm ups are critical if you want to build muscle mass. When your muscles become stronger, they'll experience lots of additional stress making them susceptible to injury. Warming up helps counteract this increased risk of injury. Prior to doing heavy lifting, spend five to maybe ten minutes exercising lightly, followed by three or four warm-up light and intermediate sets.
30 minutes prior to weight lifting, it is a good idea to have a protein shake. This will give your muscles fuel without making you feel full, and it can increase the effectiveness of your workout. Try mixing protein powder into yogurt or low fat milk to make a shake.
Do not forget about cardio! Although cardio may seem unrelated to muscle building, it is important to burn fat so that your hard-earned muscles are visible and not hidden under a layer of fat. Doing three moderate 20-minute cardio sessions a week is probably sufficient to maintain heart health without interfering with the growth of your muscles.
Now you should understand plenty about building up muscles. Hopefully, now you are more aware of how to properly strengthen and build muscle the correct way. Keep on track, and you will see the progress.
