Friday, 13 November 2009

Building Muscle - Simplified


Being from the skinny fat gene i found it was a serious struggle to shift the fat while increasing my muscle until i sat down and thought about it.What was stopping me really i mean i trained like a maniac and i was eating healthy.
Then it hit me my hormones work against me meaning naturally im over anxious,egger and demanding meaning i want that now and damn it im going to fight for it.Wrong way trust me its not an over night thing getting in shape near 2 years it took me to get to the shape im in now.Now the reason i mention hormones is i was causing my body to much stress in the way of overtraining causing muscle breakdown due to lack of sleep and insufficient nutrients but i was still eating.SUM REDUCING MUSCLE MASS + EATING THE SAME = FAT GAIN.So to counter this i did one main thing i stopped everything and asked the question what will increase my pro muscle building hormone testosterone.Well for a start heavy weights low reps moderate sets was a must i cut the cardio for the first month just to allow my body to get to a good anabolic state.Oh yes squats deads cleans bench rows dips were all in my arsenal.Since i was only training 3days a week spaced out a day in between i was sleeping like a baby lifting heavy and eating right.Packed it on well enough for my family and friends jaws to hit the floor.Simplified muscle now fat later if you`ve got the mass do what you can to keep it and gradually add cardio.Then when your at the stage you feel you really want to push your body take a look at my MMA training articles on my blog.

Read on for more info because everyone is different the key is relising what your body type is are you eating right are you training right and are you sleeping right.Basically know your weaknesses and learn from them.

Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. But with all the misinformation available these days, one is eventually led to believe that building muscle is an infinitely complex process involving rocket-science precision and an intimate understanding of human physiology.

However, when it comes to building muscle I like to keep things simple, so I’m going to simplify the process of building muscle for you too.

In order to take advantage of these tips to build muscle, it's important to understand the fundamentals of weight training, which is if you do not challenge your body it will not adjust by building muscle or burning fat.

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Now, this is common knowledge to a lot of people, but it's also where they run into problems because they get the other important factors wrong when tackling a muscle building program.

The best approach for building muscle is to stick with the basic compound exercises such as, bench press, squats, deadlifts, barbell curls etc. Use lower reps and just a few heavy sets with such exercises as they place an enormous demand on the central nervous system and the body needs sufficient time to recover after performing them.

Single reps are great for strength and often used by powerlifters. Even regular weight lifters and bodybuilders can benefit from the muscle building power of single rep training as they can also build lots of muscle mass. However, in order to stimulate growth volume is also needed and a program that combines both types of training periodically will lead to greater overall gains.

Whilst putting together a muscle building program it is important to take into consideration the possibility of overdoing it and burning out i.e. overtraining. Since overtraining varies from person to person, it's extremely important to keep track of everything in your weight lifting program so that you can make appropriate and systematic changes so you reach your muscle building goals.

Another important consideration is diet. It’s not all about hitting the gym. Think of food as the fuel for your body. Without it you won’t have any energy to train. However, you need to get the right type of fuel in the right quantity to ensure optimum development. Too much food and/or the wrong type and you will get fat. Too little food and/or the wrong type and you won’t have the energy needed to make that final rep needed.

One question that I am often asked is: Is it impossible to build muscle and lose fat at the same time?

It’s fair to say that a weight training program is the best way to build muscle mass but it's also one of the best way to lose fat, completely change the shape of your body, and keep the fat off. That's why weight training is arguably the best tool for losing fat and building muscle. However, although building muscle and losing fat at the same time is not impossible, attempting to build muscle and lose fat at the same time is not as efficient as choosing one over the other. This is because you are chasing after two conflicting goals.

Following these principles will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily.

Weight training can be a future investment for permanent weight loss and weight maintenance because as you continue to lose stored body fat and gain lean muscle, your muscle will continue to aid in the calorie burning process. Put together a program that includes these tips for building muscle and burning fat and you will be on your way to a body that has more muscles and less fat.

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