Build muscle the biggest mistake you can make his muscle magazines procedures. Most of these men do not have the training course is to train talents and genetically, not this way. Make the routine of their lives does not make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents excessive physical and mental to do too much too soon. Here is how to build muscle: the definitive guide to building muscle.
1. Become stronger. More power than muscle. And access to strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body weight is also practiced. Start with an empty bar. Learn proper technique. Add to experiment with all the weight to keep paying your body out of their comfort zone.
2. Use free weights. You can lift heavier weights using dumbbells. More weight more stress, and thus more muscle. Dumbbell Exercises for a big help, but not to the elevators. Stay away from the machines.
Safe. Imposition of fixed machines, and abnormal movements that could cause injury. Repeat the natural movements of free weight.
Efficiency. Free weights force you to control and balancing weight. This builds more muscle than machines, which balance the weight for you.
Functional. Power is not transferred on the basis of machines or free weights and the reality of life. No machine to achieve a balance between the weight for you in real life.
Versatile. You can do hundreds of exercises only one iron. Saves a lot of money and space, especially if you want to build a home gym.
3. Do compound exercises. Good isolation exercises once you've built the base of strength and muscle mass. But if you begin to build muscle, and muscle exercises that hit several at the same time better.
Bicep curls countless -> pull-ups, chin-ups rows of iron
Triceps also did commissions - bench press> press, and the recession
And certainly not the leg -> Squats and deadlifts
4. Training your legs. Squats work your entire body, and it is the most important exercise. Will be completely different once 300 pounds obesity. This free-weight squat with hips coming lower than the knees.
All muscle tension when doing squats and deadlifts. Work your body as 1 piece and let you lift heavy weights. Do not waste time with bicep curls. Raised when fat and heavy, you will have more weapons.
5. You have a full body workout. Do not do this magazine muscle exercises. Body part splits with isolation exercises is fine once you build the foundation. 300 Once books obesity.
There can be any religion or who do not have much to do squats? Takes 3 sessions a week for about 1 hour and includes all compound exercises such as squats, deadlifts, bench press, and iron lines and overhead press, pull-ups, dips, and so on.
6 get recovery. Training professional athletes 5-6 times a week. But they did not start that way. They added that the training that was stronger and larger. If you overeat in training to get to the routine of their lives. As a beginner you need more recovery.
The rest. Muscles grow when you rest, not when you train. Start with 3 exercises the entire body within a week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep and muscle building. Aims to 8 hours of sleep. Nap after a workout your life if you let them.
Drinking water. Avoid dehydration, and help in muscle recovery. Drink 2 cups water with each meal and drink water during exercise.
Eating. "Eat like sleeping horse. Like a child. Paid like weeds." Your training is useless if you do not eat enough calories for recovery.
7. Eat the university. Will get a reduction in body fat, so the muscles you've built show better. Content of vitamins and minerals help the recovery. Stop eating foods of the box. Eating whole foods 90% of the time.
Proteins. Meat, poultry, fish, eggs, milk, ...
Carbohydrates. Brown rice, oats, whole wheat pasta, quinoa, ...
Vegetables. Spinach, broccoli, tomatoes, lettuce, carrots and ...
Fruit. Bananas, oranges, apples, pineapple, and peer ...
Fat. Olive oil and fish oil and real butter, nuts and flax seed ...
8. Eat more. Training is more important than a plan to build muscle. But you have to give your body the nutrition it needs for optimal recovery. I had most of the players do not eat enough food to build more muscle.
Eat breakfast. Get calories from the first hour. Usually read how to build a bed and breakfast. Try these recipes breakfast 7.
Eat last workout. Get protein and carbohydrates to help recover muscle engine post and renew your energy.
Eat every 3 hours. 6 meals / day. Give your muscles a certain amount of protein, repair and speed up muscle recovery and boosts your metabolism.
Eat a kilo X BW 18kcal. Tracking daily calories using FitDay. You must have at least weight in X 18kcal pounds to maintain weight.
9. Overweight. Will not be considered in the muscles and weighing 140 pounds to 6. "Whatever training you do. Audit Guide on how to gain weight for men thin, and more here
Important role.
Eating calorie dense. 100g raw spinach is 25kcals. But Rice crude 380kcals 100G. Eat pasta, oats, olive oil, nuts and others.
Become stronger. Increase squat for a period of not less than 300 pounds. And there is a direct correlation with the size of the gains in muscle strength. You must get stronger to build muscle.
Whole milk. If you do not want to gain some fat, drink 1 gallon of whole milk a day over your food intake. Can get 25 pounds in 1 month if you combine that with three weekly sessions squat.
10. Get proteins. Proteins have a greater impact heat. Need 1G protein per kilogram of body weight per day to build and maintain muscle mass. This 160G of protein a day if you weigh 160lbs/72kg. Eat protein at every meal complete.
Red meat. Ground round, steaks, deer, oxen and ...
Poultry. Chicken breasts, whole chicken, turkey, duck, ...
Fish. Tuna, salmon, sardines, mackerel, ...
Eggs. Eat the yolk, it is full of vitamins.
Dairy. Yogurt, cheese, cottage cheese, milk, yogurt, ...
If you weigh 160 €: 1 can of light tuna to Walgda and quark 300G, 300G meat and milk at dinner 500ml during the day gets you protein 160G.
Remain. Get stronger, and track the progress so you can continue to build muscle you want. You will see the biggest change in the structure of the body after following this method for a period of 2 months
0 التعليقات:
إرسال تعليق