Learn To Build Your Muscles
Building muscle is the biggest challenge in losing weight or getting in shape
. In order to properly lose weight, you need to be able to burn calories by regular exercise that is easy. The more muscles you have in your body, the more you'll be able to exercise and the faster you'll burn calories. Surprisingly, many people don't know how to build muscles. Except for people who perform a physical job that allows them to use their muscles daily, they really don't know how to build muscle in their body.
Learning how to build muscles is not very difficult but actually doing all the exercises to build these muscles can be very difficult. Do you wish to build muscles and lose weight? Is your target to build muscles without losing weight? Your response to these two questions will determine what steps need to be taken.
How to Build Muscles without Reducing Weight
One of the most effective ways to build muscle without losing weight is to lift weights. To do this over a long term period it may be a wise idea to purchase weights. Weights are available in most sports and fitness stores as well as online. Many people buy second hand weights as a way to save money. Some auction sites and fitness shops may also offer used weights at heavily discounted prices. If buying weights is not possible, consider going to a gym to work out.
Although you hear and read a lot about the usefulness of cardiovascular exercises, they're more frequently used when the goal is building muscle, losing weight and improving your overall health. If building muscle is your only goal, you may want to completely stop or cut down the amount of cardio exercises you're doing.
Set Targets For Yourself
The first thing you need to do to ensure success is to set practical goals for yourself. Determine how many days per week you're going to work out. Many times the number of days you intend to work out and the number of days you are actually able to work out are very different. Set a goal of approximately 3 to 5 days per week with sessions of no more than an hour. The last thing that you would like is to do too much training and tire yourself too quickly. Not only will you end up losing muscles instead of building them, but you may also end up losing interest in your work out.
Many people make the mistake of working on specific parts of their body, which can also slow down the process. It's very important that you work out the complete body. If you're lifting weights, divide the sessions equally for all parts of your body (legs, abs, arms, chest, etc.). Workouts should be just 6 to 12 sets per session. The higher number should be reserved for the legs, chest, back and other major muscles in your body with the lower number for the smaller muscles such as calves, biceps, triceps and shoulders.
A Healthy Diet Will Help Build Muscles
You've probably always been informed that dieting is for losing weight and only for losing weight. However, if your objective is to build muscle, you will need to regulate your diet. In fact, your easting habits are almost as important for building muscle as your exercises.
Carbohydrates are an important component of your daily eating habits. Although many people feel carbs should be avoided, they're vital for helping rid the body of fat and gaining muscle mass. The key here is to consume "good" carbs such as fruits, vegetables, whole grains and legumes.
Be particular about the kind of fats you put in your body. The best fats for your body are polyunsaturated fats, which can be found in fish, flaxseed, nuts, olive oil or anything rich in Omega-3 fatty acids.
You need to stay away from items that are high in Trans and saturated fats. This information is provided on almost all products you buy today so it's easy to know what you're consuming. You may want to be careful about monitoring what you buy from vending machines as these are frequently eating and generally rich in saturated fats.
To build muscles it is a good idea to eat a diet that is rich in proteins. These are usually found in eggs, meat and legumes.
Counting calories is important when you're trying to build muscles, whether you also want to lose weight or not. If you intent to just build muscle without losing weight, you should consume more calories than you can burn. The workouts will turn these extra calories into muscle. However, if you intend to lose weight as well, you will want to have a diet that has less calories than you burn.
by: Michael Molloy
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