Build Muscle

Building muscle without getting fat is a lot easier said then done. Keeping a lean physique while building lean muscle at the same time is very difficult to accomplish, but it can be done.

With the proper training and diet you will look as if you are cut of stone. Those who attempt to become bigger without gaining weight typically don’t see the result they desire – this isn’t because they don’t have the commitment, they don’t have the right knowledge.

Also, many gain a substantial amount of weight (fat) and muscle together and think they are doing their body’s good, they are not. With this approach you are cheating yourself because you are gaining the fat previously you worked so hard to lose.

Here are some invaluable tips to build lean muscle the natural way

Workouts

Keep in mind that you don’t want to copy what professional body builders do first and foremost. Most professional body use some form of anabolic steroid to accomplish their look – this isn’t what we are about. Do total body work outs that hit every area of your body. You may do upper and lower body each 2 days a week, both 1 day, cardiovascular 1 day and rest on the 7th day (you need to rest your body at least once a week – muscle grows during rest periods). If you can’t complete 5-6 days of workout per week, start with 3-4 days per week or what you feel comfortable with.

Proper form, posture, balance and fully extending when lifting weights is very important. Be sure you are comfortable with the weight you’re lifting, if not, ask for assistance to help spot you. If you are doing an exercise for the first time, perform the exercise cautiously so you get the feel for it.

-Free Weights-

-Stay in the intended range of motion when using free weights, sporadic and unnatural movements have the potential to cause injury. When used correctly, free weights create more movement which builds strength faster then machines.

- Free weights are extremely diverse in that you can perform countless types of work outs with simple free weights.

-When using free weights increase amount of repetitions instead of the amount of weight used.

- Multiple workout routines at once-

- Instead of doing a countless amount of push ups, mix it up e.g. w/ barbell curls/rows, chin-ups, reverse plank pull-up shoulder press & tricep dips for arms.

-Fatigue is good-

If after your work out routines you feel fatigued, that would be considered a great session. You need to stress and push your muscles to the limit in order for them to grow. Your muscles should feel as if they are on fire and that is your cue to stop. If you continue you are risking injury, know your limit. If you are working out with a friend who can lift more the you, then so be it. Don’t attempt more if you feel you’re not ready.

-Bored?-

If you become bored in your work out routine or feel it’s not difficult enough for you, change it up. You may notice that the work out has become too easy so change your weight limit and routines every month or so.

-The sandman needs to visit-

Sleep is also critical in building muscle – your body needs time to rest and recuperate. Avoid alcohol and caffeine before your scheduled bed time. Try to get an estimated 7-8 hours of sleep per night.

Regulating Your Diet Habits Properly

Dieting correctly when trying to build lean muscle is just as important as the proper workout routines. If you do not diet correctly you will not achieve the lean muscle mass you want.

There are some basic diet habits you should follow:

- Eat 6 times per day to keep good energy in your body, encourages muscle recovery, and help increase your metabolism.

- Track your calories intake at all times so you are aware if you go over or under your daily required amount – few people need to eat more then 5,000 calories per day. Eating over 5,000 calories per day will cause to gain fat and not muscle.

-Protein-

- Protein rich foods would include fish, dairy, eggs, poultry and red meat. It is suggested to eat 1g or protein per pound of body-weight. Depending on your weight will determine how much protein you will need to maximize your muscle gain.

- Foods to consider that are rich in protein are: turkey, whole chickens, chicken breast, steak, tuna, sardines, cottage cheese, yogurt and eggs w/ the yolk (Remember the Rocky movie?)

-Carbs-

- Carbohydrates contain vitamins and minerals which muscles need – carbs are good before and after an intense workout, increase proper digestion and low in cholesterol and fat..

-Foods to consider that contain essential carbs are pasta, grains, rice, nuts, oatmeal, bread, potatoes, fruits, vegetables and natural fruit juices. You can look for sports drinks that have protein and carbs with minimal artificial ingredients.