Free Muscle Building & Health

If you are wanting to increase your muscles you will soon find out that it is a very difficult thing to do especially if you don't stick with a program or you don't do the exercises correctly. To be able to build your muscles you need to have structure, discipline and you must be completely dedicated to what you do in your workouts, what you eat as well as what you drink. Below are some things that can hinder the growth of your muscles.

One of the biggest factors that will hinder your muscle growth is the drinking too much alcohol. The reason for this is because it will limit the protein synthesis that is needed by your muscles. Drinking too much alcohol can also keep your body from distributing nutrients like vitamin A, B, C, calcium as well as zinc, all of which are vitally important for the development of muscles.

Another thing that will hinder the growth of your muscles is if you allow yourself to become dehydrated. Remember that your muscles are made up out of protein and water so how much water you drink or don't drink on a daily basis is going to impact the way that your body will build or not build muscle. In order for you to build good muscles is for you to drink at least 8 glasses of water each and every day, which is 72 ounces of water. Without this amount of water in your body you are not going to be able to build the muscles. The water will saturate your muscles and this then in turn will increase the anabolic environment that will then help your muscles to grow. One thing to take into consideration is the amount of water a person needs to take in also will depend upon their height, weight and the amount and level of activity they are putting their body through.

If you do not take in enough protein into your body you are not going to be helping the growth of your muscles. Proteins contain the essential building blocks for your muscles and that would be amino acids. The lower amounts of proteins that are taken in the lower amounts of amino acids there will be and this will hinder muscle growth. The reason for this is that the muscles will lack enough fuel for them to produce the energy to grow. If you want to build muscle it is important that you have one to two grams of protein for each pound of body weight that you carry on your body. So if you weigh about 150 pounds then you need 150 to 300 grams of protein each day of the week. If you eat less than 100 grams each day your muscles will find it just too difficult to function and be able to grow.

Another factor that can hinder muscle growth is weight training. You heard that right. Although this is suppose to be part of building muscles, it's not going to do any good if you don't do it right. For instance if you over train, you will not give your muscles the rest they need and it will be harder to recover. If they don't have enough recovery time they will not be able to increase in size. Understand that growth only takes place when you are actually resting. So if enough rest is not given the muscles don't have a chance to rest and grow.

You muscles are not going to do much on their own unless you do something about it. Basically in order to gain any new muscle you literally have to force them to grow. It is important that you don't fall for the quick fix muscle gaining pills or drinks, as tempting as it might be it's not going to do you any good in the long run. Besides, synthetic substances can have long term ill effects on you and your body from dehydration to dependency. So it is better to do it the traditional way, lots of hard work and a good diet.

In order to force your muscles to grow you will need a very high intensity resistance workout program. You need to learn to work out certain groups of muscles on one day and do another group of muscles on the next day. For instance do the shoulder area on a Monday, do your legs and hamstrings on a Wednesday and do your arms and chest on a Friday. This gives all of the different areas attention they need and rest they also need between workouts.

It is not the weight that is important, especially in the beginning. It's how many reps and how slow you perform those reps that are important in forcing your muscles to grow in a healthy manner. You continue to use a certain weight at the same reps and speed until it seems to easy to do any longer. This is when you increase the weight but continue the same amount of reps and the same slow speed in which you began with.

Make sure that you provide your body with plenty of lean protein. Your body needs adequate nutrients in order for it to maintain the muscle mass that you are adding to your body. Protein is vital for muscle growth. So eating whey protein, eggs and meat like fish, chicken and very lean beef are great sources. You can also get your protein source from milk, cheese and of course yogurt. It's a good thing to start the body off with some protein in the mornings and then slow down the digestive system by having a dairy product before going to bed at night.

You will need to make sure that you have some carbohydrates in your diet as well. Carbohydrates will serve as an energy source for your muscle growth. If there are not enough carbs in the body the body won't have enough energy to produce more muscle. In the morning you should probably include some simple carbs for some quick energy like some fruit juice but most of the time your diet should include complex carbohydrates like rice, potatoes, oats, whole grains and pasta. You will also find that corn, broccoli and beans are also complex carbohydrates and these should also be included in your diet.

You also need to make sure that you have enough omega-3 and omega-6 fatty acids in your body. You can get both of these by simply including avocados, fish, soy, walnuts, fish oil, flax oil and sunflower oil in your diet. Make sure however that you keep your intake of saturated fats down to 10 percent of your calorie intake in a day.