Summer is drawing near and you are panicking because you are still as pale and skinny as ever, what do you do? Go out buy a tanning lotion and enroll in your nearest gym as soon as possible. Thus far, in your single-minded mission on the fastest way to build muscle, you are on the right track.
While you are excited at the prospect on getting your fitness on, it is probably a good idea to learn the basics of muscle development. Experienced trainers understand the principle of progressive overload and they succeed in achieving the body they want by making it work for them. Essentially, this means that the body develops stronger tissues by creating a demand for it - which is having increasing amounts of weight put on it. This is the science of muscle building.
When you start training, have the in-house instructor check the weight load you will be lifting for the exercises you will undertake. Generally, the appropriate weight load is the heaviest one that you can carry until the 8th or 12th rep when your muscles cannot take anymore. If you are training only for the purpose of developing strength lower weights or set of reps are recommended. Perform at least 8-12 reps of 8 sets per muscle area for quicker results.
In lifting heavy weights, your muscles get little rips that gets fixed as you go on. To aid the process of mending your muscle tissue, you will need to have a lot of protein in your diet. You can get the recommended protein intake for your body with a simple computation. First, get your lean mass weight by subtracting fat and your total body weight in kilograms; then multiply this amount by 2.75. Get your protein by eating healthy food like chicken, sea food, eggs, nuts and cheese.
Experts on bodybuilding vary in their opinions on how much fat one should be allowed to take. If you really want to achieve that massive physique, then include fat in your diet. This boosts muscle building hormones found in your body. Keep an eye on your eating though; if you ever take a long hiatus from working out without modifying your eating habits, you will gain weight without the muscles - read: not a pretty sight. Drink around 10-12 glasses of water a day to fuel your training sessions.
And to save the best for last, one of the best tips to build bigger muscle is sleep. That's right, sleep. Resting helps in muscle development because this is the time the previously mentioned muscle tears gets fixed and mended. Sleep also stimulates blood flow to the muscle tissues, preparing it for future sessions of more pain induced workouts. If you want to speed up muscle development, get quality sleep.
There you have it - simple pointers on the fastest way to build muscle. A well-balanced diet, sufficient fluid intake and good sleeping habits; it really doesn't get easier than that. Verify with your physician that you have no medical conditions that will be aggravated with physical training. Once you get a clean bill of health, you have nothing else to do but enjoy. See great results in your body and general well-being when you begin this journey - another lifestyle will not be an option anymore.
While you are excited at the prospect on getting your fitness on, it is probably a good idea to learn the basics of muscle development. Experienced trainers understand the principle of progressive overload and they succeed in achieving the body they want by making it work for them. Essentially, this means that the body develops stronger tissues by creating a demand for it - which is having increasing amounts of weight put on it. This is the science of muscle building.
When you start training, have the in-house instructor check the weight load you will be lifting for the exercises you will undertake. Generally, the appropriate weight load is the heaviest one that you can carry until the 8th or 12th rep when your muscles cannot take anymore. If you are training only for the purpose of developing strength lower weights or set of reps are recommended. Perform at least 8-12 reps of 8 sets per muscle area for quicker results.
In lifting heavy weights, your muscles get little rips that gets fixed as you go on. To aid the process of mending your muscle tissue, you will need to have a lot of protein in your diet. You can get the recommended protein intake for your body with a simple computation. First, get your lean mass weight by subtracting fat and your total body weight in kilograms; then multiply this amount by 2.75. Get your protein by eating healthy food like chicken, sea food, eggs, nuts and cheese.
Experts on bodybuilding vary in their opinions on how much fat one should be allowed to take. If you really want to achieve that massive physique, then include fat in your diet. This boosts muscle building hormones found in your body. Keep an eye on your eating though; if you ever take a long hiatus from working out without modifying your eating habits, you will gain weight without the muscles - read: not a pretty sight. Drink around 10-12 glasses of water a day to fuel your training sessions.
And to save the best for last, one of the best tips to build bigger muscle is sleep. That's right, sleep. Resting helps in muscle development because this is the time the previously mentioned muscle tears gets fixed and mended. Sleep also stimulates blood flow to the muscle tissues, preparing it for future sessions of more pain induced workouts. If you want to speed up muscle development, get quality sleep.
There you have it - simple pointers on the fastest way to build muscle. A well-balanced diet, sufficient fluid intake and good sleeping habits; it really doesn't get easier than that. Verify with your physician that you have no medical conditions that will be aggravated with physical training. Once you get a clean bill of health, you have nothing else to do but enjoy. See great results in your body and general well-being when you begin this journey - another lifestyle will not be an option anymore.
About the Author:
Emmanuel Palmer loves sharing his knowledge on how to build muscle fast. Get your free Weight Training Exercises today.
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