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8 Basic Muscle Building Tips For A Rock Solid Body |
By:
Hanson Habnor |
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8 Basic Muscle Building Tips for a Rock Solid Body
Hanson Habnor
In order to build muscles effectively, you have to provide your body a surplus of calories that exceeds your caloric expenditure. Simply put, eat more calories than you burn. The number of calories that you should eat is usually 17 to 20 times your body weight and should be adjusted accordingly to your metabolic rate, level of activity and your goals.
All calories are not created equal. That is why, you should only consume the right ones from the right type of food sources. These food sources are the High Quality Protein, the High Fiber and Low Glycemic Carbohydrates and the Healthy Unsaturated Fats. The consumption of food from these sources should be spread over 5 to 7 small meals daily.
Drink more water. A slightly dehydrated body will have a significant impact on your strength and performance level. Even a 3-4% decrease in your water level will lead to a 10-20% decrease in your muscle contractions. To find out how much water is enough for you, simply multiply your bodyweight by 0.6.
Get a journal or a notebook and record every detail of your workout session. Yes, this sounds tedious however this technique is crucial to your muscle-building efforts. The underlying principle behind your weight gaining success is progression. And the only way that you can monitor that is via your logbook.
Be prepared to train harder than before! Training harder in this context means that you put in your maximum effort for every set of repetitions you are working on. This also means that you have to stretch yourself until you cannot do a single more rep despite all the energy that you put in. This technique is called the concentric muscular failure.
Do not over-train yourself. Your objective in the gym is to train hard by performing the minimum amount of work needed to yield an adaptive response from the body. It is imperative that you provide your body with sufficient amount of recovery time in between your workout sessions.
Don't over-emphasize on your diet supplements. Supplements are there not to do the work for you. They are just supplements that will fill in the missing gaps in your system and slightly speed up your progress. However, the one who is building your muscle is you and that is who you need to focus on.
Learn to apply your knowledge on a consistent basis. Simply reading and buying all those muscle magazines and books won't do you any good if you don't start implementing them. Hit the gym and start working out in a progressive and systematic manner. Your success depends on the small efforts that you take along the way.
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Article Source: http://www.statssheet.com/articles/article63432.html |
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