4 best exercises to build muscle
How do I build muscle in 4 steps is a question asked by thousands of beginning bodybuilders every year. There is a lot of information out there, but it is not all accurate. The bodybuilding world can be intimidating for a beginner, so here we will answer the basic question “How do I build muscle in 4 steps?”
What you need to do first off to answer how do I build muscle questions is to learn the correct techniques for a weight training system. There is no need to over complicate matters at the start, just make sure that you have a routine that puts stress on the muscles to allow them to develop, and that you can sustain the routine consistently. Although a long term bodybuilder will need a more diverse routine to build muscles evenly, that is for a later time, and the basic routines will do for now.
What you do need to do is give the same attention to different parts of your body. Many people who ask how do I build muscle are concentrating too much on one small group of muscles. The body has many different groups of muscles, and if you can learn to work them evenly, you will get much better results. The most common group for people to concentrate on is the biceps, but this is not the way to go for optimum results.
Do everything you can to avoid injury. One non-answer to how do I build muscle is to be injured so that your workout routines cannot be maintained. The important consideration is not to attempt too much too soon. A simple muscle strain will not be too damaging, provided you rest it, but a ligament strain will put a severe block on your progress. One of the most important parts of any athletic routine is the warm-up, and that should never be overlooked. Make sure you wind down properly by doing some stretching as well.
Listen to your body, and know when you are not getting the result you want. Experienced bodybuilders can recognize the feeling known as they burn, which is a symptom of the muscle being worked effectively for health and growth. If you want to know how do I build muscle, make sure you take notice of how your body feels the next day. The muscles should not be strained, but they should be aching the next morning if you have been working them at the level you need to.
These four answers are all parts of learning “how do I build muscle?”
Burn Fat Feed Muscle Meal Plan
With this article burn fat feed muscle meal plan, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is a killer!
I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried my ultimate “salad on roids” yet!
Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.
And guess what…that’s the whole point! It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at its highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.
Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.
I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.
Alright, here’s the special muscle meal plan recipe:
The Ultimate Muscle Salad
approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce shredded carrots
1/2 of a ripe avocado, diced
2 hard-boiled eggs, diced (preferably organic, cage-free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)
Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.
Alright, now let’s look at the approx macronutrient breakdown:
- Prot: 23 g.,
- Carbs: 48 g.,
- Fiber: 12 g.,
- Fat: 45 g.,
- Calories: 650
Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high-calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.
Also, I don’t care about the high-fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the eggs is good for you!
How about the carbs? Well, out of a total of 48 grams, you’ve got 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.
So you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn’t too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard-boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.
Overall, with this meal plan, you’ve got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.
HOW COME I’M NOT BUILDING MUSCLE?
Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.
Is diet optimized for building muscle?
It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese, and milk products. Complex carbohydrates are found in brown rice, brown bread, and potatoes. Stay away from foods high in salt and sugar.
Should be using supplements, and when should I be taking them?
If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs, and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts when your body is craving protein for muscle re-growth.
There are three key times that supplements should be taken. First thing in the morning, after your workout, and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.
Training hard and not smart?
The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up, and seated row. These movements recruit many more muscle fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.
Generally, you should be doing three compound exercises for one isolation exercise. For example, your back/biceps workout might consist of wide grip pull-ups, seated row, bent over row, and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.
Do I get enough rest and recovery time?
When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is that your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.
So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.
Simple isn’t it?
So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.
Burn Fat Gain Muscle
Burn fat and gain muscle – it isn’t as hard as you might think. You can train your body to burn excess calories instead of storing them as fat, and you can exercise to build up your muscles. With the right techniques, it is easy, so here we show you the best ways to burn fat and build muscle.
The very first technique you need to learn in learning how to burn fat and build muscle is to train your body to burn off excess fat. The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. It doesn’t have any idea what future calorific intake will be, so it tends to store excess calories as fat. Exercise is what your body needs to keep the fat burning off. Simple running, swimming or cycling will stimulate the body to burn off fat.
These simple forms of exercise are the best starting point for a system to burn fat and gain muscle. As a complement to this, you will want to start eating as healthy a diet as possible, and you will need to add some resistance training to your program. The most effective form of resistance training is with weights. Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned. Combine this with the reduced calories from your improved diet, and you should see a dramatic improvement in your health.
At this stage, you can increase your food intake. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller. This is exactly the result you want when you burn fat and gain muscle. Eventually, you will reach a stage where your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body’s natural tendency to burn muscle. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat.
As you progress, you will need to step up your cardio and weight training. The weights you use will need to increase in weight constantly, as your body adjusts to each new level. When you can lift a weight for 8 reps with no obvious difficulty, you can then add to the weight and keep the pressure constant. At this stage, you can also add protein supplements. These can help you burn fat and gain muscle by repairing the muscle quickly. Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues.
The most crucial step in learning to burn fat and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth. Check out the links below for a free review of the best burn fat and gain muscle guides.
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