"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed."Harold MacMillan
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‘But I Don’t Want Muscles!’ - Part 1: What Muscle is, and how to Build (or Avoid) it
One of the common comments I hear from my female clients is, "Please don’t give me any weights work - I don’t want any muscle, I just want to tone." The reasons differ from client to client, but it most often they seem to be based on a misunderstanding of ...
Resources for Wheelchair Exercisers
Ask most people of the challenges they face following through with an exercise program and you're likely to hear the common complaints: Lack of motivation, being too tired, not having enough time, too busy. Or as someone recently told me, "My get up and ...
Whirlpool Baths The Way To Good Health
For hundreds of years, mankind has recognised the soothing, remedial effects of bathing.Several decades ago the medical profession acknowledged the benefits of hydrotherapyand began to prescribe the use of whirlpool baths as an effective treatment of many ...
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There are only 2 things you have to get right when trying to build muscle mass. They are training and nutrition. All other aspects of trying to build muscle are not nearly as important.
But which one is more important for building muscle; is it training or nutrition? Well, if all your bases are covered in regards to proper nutrition and getting your needed calories, then training becomes the most important catalyst for muscle growth.
Heavy weight training is the only way to force your body into building muscle. Your body will not waste any of its energy on building or maintaining muscle tissue that isn't needed.
That's why if you stop lifting for a while, you lose the muscle mass you once had. Your body has no reason to keep this extra muscle mass, since it takes energy (calories) to maintain it. The human body is very good at conserving energy it doesn't need to use.
That's why you have to keep lifting progressively heavier weight over time; to keep forcing your body to build muscle.
Aerobic exercise won't build muscle, only heavy, intense training will. You must stress the muscle to the point of failure for the body to cause an adaptive response of building muscle.
Weight training needs to be brief and intense. Doing any more reps or sets than needed to stimulate muscle growth will result in overtraining.
Now, as far as nutrition goes, that alone will not make up for the lack of heavy training or the overtraining that you
do in the gym.
Training and only training leads to muscle growth. You need to train hard and then get the proper rest. Only after training does nutrition play a vital role.
All that's needed for nutrition to build muscle is a well-balanced diet that includes high protein, moderate carbs, and low fats.
If you feel that you've been overtraining, the first thing you should do is take a week off from all lifting. You need to rest and recover from the overtraining you've been doing.
Once you feel back to your strong, energetic self, start to train with a high intensity program that lasts no longer than 45 minutes.
Do just 1 or 2 muscle groups per workout, using only 2 exercises and 2 heavy sets for each. Again, keep intensity high, since this is the biggest factor towards building muscle.
Support this muscle building process with proper nutrition. Eat 5 to 6 smaller meals each day, using quality protein and complex carbs as the majority of your calories.
If you follow these 2 steps of intense weight training and proper nutrition, you'll soon be building more muscle than you ever have in the past.
About the author:
If you want to build muscle and lose fat so you look better, feel better, and get noticed more, then check out fitness trainer Shawn Lebrun's proven "Simple Steps To Get Huge And Shredded" program: Simple Steps To Get Huge And Shredded"
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