Are you a
beginner or already have some training experience? Whatever the answer, this
article is for anyone who wants to build nice muscles in a healthy way, with
minimal risk of overtraining and injuries.
1.
Build your strength:
More
strength is more muscle! So strength training with emphasis on strength! Weight
training with dumbbells, bars or your own weight. Start with light weights and
go always a little heavier.
• Weight
training. Start with an empty bar. Make sure you have the movement below the
knee. A good performance is worth gold. If you get the motion go a little bit
heavier each workout, make sure your body has to work.
• Training
with your body weight. Training with your own weight is an excellent way to
supplement your schedule. These exercises can be a great advance for you.
Acceleration, Dipping, printing and hanging knee raises.
2. Train without machines.
Use rods and
dumbbells and switch them off whenever possible. If your biceps, triceps or
chest training is good to use dumbbells. So both sides of your body get enough
attention. If you go with a rod train you often push your forte hardest. You
know those guests who very heavy on the bench press with an angled rod.
Training
with equipment is unnatural. They force you into a default position. Every body
is different, with free weights keeps your body's natural posture. So you're
free to make natural movements. Thus less chance of injury. With free weights
you learn to maintain balance and control your muscles. If you choose to work
out at home is a rod with some discs ideal. You can do almost all the exercises
with one rod and a few challenging weights.
3. Be creative
If you
really need to make progress, try to change your exercises with the less
popular exercises. To grow muscles is often doing endless bicep curls. To build
triceps is often doing triceps kickbacks or push downs. Leg Training often
consists of Leg curl, leg extensions and leg press eternal. Dare another
exercise than to select the calibrated to take your muscle building to a higher
level.
• Chin Up
Pull-ups for Biceps
• Narrow
bench press and dips for triceps
• Squat and
dead lifts for large leg muscles
4. No muscle without legs!
Squats the
mother of all exercises. Unfortunately, the most reviled, why? It hurts and
when you do it right, the lead and heavy. But if you accept that this is the
best exercise that exists and is going to do it, then there are great things to
happen to you physically.
The squat is
the icing on the cake. You endeavor in this exercise all your muscles not only
your legs, your whole body pushes the rod up. If your lower body strong then
you better perform all exercises than before. Your upper body is supported by
your lower body. So you bicep curls you tackle harder because you're going to
squat.
Do this
exercise for 12 weeks with 1.5 times your body weight and you will be amazed at
your appearance and your progress with other muscle groups.
5. Hold your peace!
It is said
Muscles grow at home not in the gym. Start with tasty three times a week to
train your whole body and in between you get enough rest. Get plenty of sleep
eight hours a night. While you sleep, your body growth hormone which builds muscles,
is not that wonderful?
Drink plenty
of water. When you train, you need more water and additionally improves muscle
recovery. Drink two glasses of water
after every meal. Drinking during exercise also some.
Eat as much
as possible. But proper nutrition. Protein, complex carbohydrates and
unsaturated fats. Training makes sense only when you provide your body with the
right fuel. Try to throw gasoline in your diesel car, you will then have a
short windscreen before you hopelessly beach. That's exactly what you do with
your body if you do not eat properly and clean.
6. Complex carbohydrates!
Many
carbohydrate food is good for muscle building. We are talking about complex
carbohydrates. Where can we find more of those good complex carbohydrates? In
brown rice, so do not take more visits to the Chinese ... in whole wheat pasta,
including spaghetti Bolognese no longer in the Italian on the corner! If you
like this hangs in your ears then you will notice it on your body. Yes if you
want to have a beautiful and muscular body you will follow these rules. Who
wants to remain slothful who does not. So the wheat separates from the chaff.
The choice is entirely yours, corn or wheat? Complex carbohydrates keep your
body fat low, making your muscles lie under your skin and not under a layer of
fat.
7. Grocery shopping is half the battle!
Walk only on
the outer paths during your shopping. Just notice, these are the trails with
fresh genuine healthy food. The deeper one goes to the heart of the
supermarket, the more sugars, saturated fats and simple carbohydrates you
encounter. Vegetables, bread, dairy products are all in the outer paths. All
you need what is not in the outer paths is rice, pasta and spices. But these
are not in the center of the supermarket, in the absolute center is candy,
chips, cookies and more junk.
Cereals are
good for you, if you know what to choose!
Make sure
you choose 90% from the following foods.
- Proteins:
steak tartar, chicken, fish, eggs, milk and whey protein
-
Carbohydrates: brown rice, oatmeal, whole wheat pasta, weight gainer
- Vegetables:
Spinach, broccoli, tomatoes, lettuce, cucumber, carrot
- Fruit:
Oranges, bananas, apples, pineapples, pears
- Good fats:
olive oil, nuts, sesame oil, linseed oil.
8. Eat enough protein!
If you want
to build muscle then you need to take care of 2 to 3 grams of protein per
kilogram of body weight. Less for an athlete not sufficient. Protein addition
to muscle building power another good feature. Protein has a high thermal
effect on your body. Thermal effect is the additional energy that is needed for
the digestion and absorption of food. When you eat something you do different
things that consume calories. You start with biting, chewing and swallowing.
Then your body processes the food, it is digested, transported, processed and
stored. Throughout this process, your consumption of calories.This consumption
of calories is called the thermal effect. The thermal effect of proteins is
20%. That is to say, out of 100 kcal of protein (25 g x 4 kcal) 20 kcal is used
for processing.
Fat is the
other hand, quickly processed and stored quickly, the body has little
difficulty with it, so in this case it will consume few calories. Carbohydrates
are again somewhat more difficult to process than fat, hereby consume more
calories than the body in the processing of fat. But the protein remains
undisputed king when it comes to the thermal effect.
Good sources
of protein include steak tartars, chicken, fish, eggs, milk and whey protein.
9. Eat more often in a day:
At least 6
meals a day, preferably 7 or 8. Food is energy, energy helps your muscle growth
and recovery get underway. But if all your calories in three meals will stop
you put so much into fat. Why? Simply because your body will find the easiest
way to eliminate an overdose diet. If your body smaller meals spread carries
the day, it works much better. The nutrients to be taken out and transported to
where it is needed.
Breakfast! 8
hours fasting is more than enough, eat when you're awake.
Eat after
your workout! Eat protein and carbs after your workout so start muscle repair
and fill you your energy reserves again.
Eat your
body weight in kg x 40. If you weigh 80kg than the sum: 80x 40 = 3200 kcal per
day.
