Bodybuilding - How to Gain Muscular Bodyweight
Bodybuilding - How to Gain Muscular Bodyweight
There are four prime factors to be considered when training to build big muscles: proper training program, sufficient rest, proper diet, and a positive attitude to get maximum results.
Proper Training Program
You are training with weights because you want to get bigger and stronger therefore, the most important thing is the training program itself. Proper exercise speeds up circulation, keeps the heart strong, helps the arteries to remain clean and flexible, removes waste, improves respiration, strengthens the muscles and activates all of the organs and glands.
In the first place you must train hard and regularly because any haphazard or indifferent approach to exercise will fail every time. And,do not over-train because if you train until you are completely exhausted, chances are you will not fully recover before your next workout.
Every exercise you do must be preceded by a warm-up set of the same exercise. This simply means that you do a light weight in the first set of the exercise and a heavier weight in the second set. This will prepare your muscle fibers for a maximum effort and the warming effect will protect them from injury.
Gain Muscular Body-weight
Plan your diet sensibly, so that it fits your body-the sort of food that will supply it with all the nutritional materials it needs for energy, strength, building muscle, maintenance and repair. This includes more protein foods, more vitamin and mineral rich foods and less sugars, starches and fats.
Set a sensible goal when trying to gain weight and, always try to gain muscular weight. Why waste your time and energy gaining weight unless it is muscle? Protein builds muscle while carbohydrates and fats meet the body's energy needs for the hard training that bodybuilding requires. And, without the vitamins and minerals supplied by fresh fruit and vegetables, you would be more susceptible to illness and you would age prematurely.
Proper Diet
Make sure your carbohydrates come from fruit and from green and yellow vegetables. Vegetable fat is is essential to good health. Without Vitamin F, or the essential fatty acids, supplied by vegetable oil, the hard fat supplied by foods of animal origin would harden the arteries and clog small blood vessels. Corn, beans, soybeans, nuts and seeds are good sources of the essential fatty acids. Soybeans, wheat germ and brewers yeast contain complete protein as well as essential fatty acids.
Eat a variety of food that includes lean meat, chicken, fish and other seafood, skim milk, cottage cheese and water. Be sure that bread and cereals are of the whole grain type and that your sugars are natural sugars such as honey. Soybean products are good sources of low fat protein. And, you can make some wonderful protein milk drinks which add nutritional value.
Eliminate liquor and smoking and cut to a minimum the use of coffee and soft drinks. Avoid refined, processed and artificial foods of little value such as white flour and white sugar products from your diet which are rich in empty calories and contribute greatly to a build-up of hard fat in your arteries as well as around your waist.
Sufficient Rest
When you are asleep or relaxing is the time when the body rebuilds itself from your workouts so, obtain sufficient sleep and rest. However, too much sleep can be almost as bad as not enough while, too much rest will make you sluggish and lazy resulting in poor workouts.
Positive Attitude
Never underestimate the importance of a positive attitude. Without the determination to succeed, results will never be as great as they should. Mentally condition yourself by being enthusiastic in your approach to your workouts and always think positively. You will find that a positive mental approach will benefit you not only in your quest for a better and stronger body but it can and be applied to anything of importance to you.
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