Free Muscle Building & Health

In order to be able to add any muscle weight to your body you will need some weight gain in order to work with. The kind of weight you will be putting on will be lean muscle weight and not fat. You need to understand that to put on this kind of lean muscle is actually a double process. You need to gain the weight but also eliminate the fat. For instance, if you gain muscle but also gain fat then you may be stronger but you are carrying around some useless weight as well. You will look larger but you won't have muscles that are leaner. So in order to do this you will need to eat the right food and lift weights.

It is important that you don't do something like this alone. If you can you should talk with a personal trainer about what is called regular resistance training programs. These involve multi joint movements and are very efficient for the growth of muscle because they actually stimulate multiple muscles all at once. It also accelerates your body's metabolism after, which means you are burning more calories when you are at rest.

You should consider sitting down and keeping track of everything you eat for several days. Once you have done this you should look at the calories that you have taken in. If you have not gained any weight with the food you have eaten during this time while doing your weight lifting then you may have to adjust your average daily calorie intake. This way you can figure out what your daily maintenance level will be in order to add that lean muscle to your body.

When you figure out what you are taking in, it's probably a good idea then to increase your intake to about 300 to about 500 calories more per day in order to make sure that you are getting enough calories to be able to add muscle. You need to make sure that the calories that you take in are from proteins that are lean like chicken breast and some tuna in water, never eat the tuna packed in oil.

You should also replace those simple carbohydrates like white bread or white rice with the more complex carbohydrates like whole wheat or whole grains like whole grain bread and brown rice. You should make sure that you include a lot of vegetables as well for they are also complex carbohydrates and so their consumption needs to be increased as well.

It is easier on your body if you eat small amounts of food at each sitting and this should be done every 3 hours or so instead of eating three huge meals a day. This is a good way to have fuel continually supplied to your muscles and doesn't really give the body that much time to store the foods as fat when you eat in this manner.

Make sure that you are performing a regular routine of high intensity training to keep fat burned off and to continue to boost your metabolism. This is why it's important to also include with your weight lifting some cardiovascular workout as well. This can be on a machine or it can be running, swimming, rowing, whatever gets the heart pumping is going to work.

Note: It is important to make sure that you divide your workout into different intervals where you alternate between a hard workout and a resting period then back to the workout. This should be done in 20 minute intervals. In other words work out for 20 minutes then rest for 20 minutes before moving onto something else.

If you are trying to get into weight lifting because you want to build muscle, don't make the mistake of telling some people that you are having problems with trying to gain muscle. More than likely they are going to turn to you and tell you to eat more. Although you do need to eat a lot to be able to gain muscle, eating way too much isn't going to get it done.

A lot of people are going to try and tell you that in order to build those muscles you need to gain weight so the best way that you can do this is eat a lot no matter what it is, pizza, candy bars, steaks, hamburgers you name it, they tell you that's the way to build up that weight gain to increase your muscles. This however is a myth. If you eat everything in sight you'll gain weight alright, but not the kind that you want to gain. So you need to eat a lot of healthy foods not junk foods.

Are you doing far too many repetitions that are considered low with a lot of weight thinking this is going to help you bulk up? If you are, well you can stop right now. The low repetition with high weight as compared to the high repetition with low weight isn't going to make any difference in the size of your muscles. As long as you are simply pushing each set of repetitions to the max for yourself, you will overload the muscles and they are going to grow and get stronger.

A lot of different magazines and DVDs try to lead you to believe that if there is no pain there will be no gain. Just another myth. If you happen to keep pushing yourself as hard as some of those guys in those magazines and recordings of course you are going to get as big as them. Not. These people, at least the ones not taking illegal drugs, are genetically predisposed to being able to carry this kind of muscle weight on their body frames. You also need to realize that these people also have been lifting weights for years and years so you can't compare yourself to them, you more than likely will never get to that level. Just remember as long as you are eating enough of the right foods and working out three to five times a week, you will begin to bulk up and bulk up to the point of which is good for your own personal body frame and genetics.

Many bodybuilders will proclaim over and over again that if you don't stock up on lots of protein that you simply can't build muscle bulk. Even though protein is one of the main building blocks for muscle, eating tons of protein is going to guarantee that you are going to get more muscle because of it. Your body needs just a certain amount of protein each day and going over that is not going to change things. Since we cannot store excess protein, nor can we get rid of it, the only thing left for the excess protein to do is to turn to fat.