Effective Tips For Body BuildingDigital Marketer
Arnold Schwarzenegger, Sylvester Stallone, the Rock and Jean Claude all have a muscular body in common. Many boys idealize these tough bodies and wish to copy them. Like losing weight, gaining muscle is an equally strenuous task. Some people are born with muscular genes, they may not weigh more and are not very muscular but their bodies are naturally toned. Others who are not so fortunate with their genes but urge for a muscular body have to painstakingly work it over.
Eating well and exercising are the two main key factors to muscular body. But the trick lies in how and what to eat and exercise to get the best results. Hitting the gym and working out for hours will not do much good unless you are doing it the right way.
Being muscular is all about strength. The more strength you gain the more muscles tone up and more muscular you look. Strength training rather than body building is a more effective way to your goal. The secret to Arnold Schwarzenegger’s body is strength based work out and power lifting. Arnold is a 7 times Mr. Olympia winner. He worked for it since he was 15 years of age. In his book total recall he reveals his secret
“The truth is that not all body builders are strong, especially those who have done most of their training with weight machines. But years of power lifting and working with free weights had given me massive biceps and shoulders and back muscles and thighs. I simply looked bigger and stronger than the rest” Arnold Schwarzenegger, total recall.
Calories, proteins and water are the basic food for muscle growth. Increase your calories intake up to 2500 to 2700 calories per day, depending on your size and body composition.
Proteins intake of an average person is calculated at 0.8 grams per kilogram of lean body weight according to RDA (recommended dietary allowance). Body builders need up to 1.7-1.8 grams of protein per kilogram of body mass per day. To provide enough protein, the daily diet should consist of up to 6-7 scoops of protein supplement taken with milk, eggs, fishes like tuna and salmon, chicken breast with whole wheat/high fiber pasta or whole grain brown rice, steak, 1 large salad beans, peas and nuts all consumed during the day in 5-6 meals. Though fresh fruit and vegetable don’t play much part in building muscle but it is vital to include them in the diet to enrich the diet with other necessary vitamins and minerals. The best way to incorporate would be to add a fresh salad with your meals.
Heavy workout will make you sweat and thus resulting in water loss from the body. Muscles need water for hydration and recovery too. Also without water food cannot be digested and consumed efficiently by the body. Thus water is an essential part of the whole regime.
To get your muscle bigger, bulkier and stronger you need to get to exercise. The wise way is to begin from scratch. A workout like a simple jog or 300 pound dead lift will warm up your muscles for the intense workout that you require to do.
Give your muscles a change. Don’t stick to the same exercise routine forever. Give your workout routine a change every week, increase weights time to time. They say if doesn’t weigh heavier, it is not building any muscle.
There are up to 642 skeletal muscles in the body. No one exercise can work for all the muscles. Divide your exercise in sessions and work on different parts of the body in each session. Give all the muscle groups equal attention.
Cardio training is very good for the heart and other organs but not for the muscles. While focusing on muscle building, cardio training should be limited to about thrice a week for a few minutes only.
Lower your stress level and get good rest. Higher stress levels increase the production of hormone cortical, which encourages the body to store fat and burn muscles. A good night’s rest helps with the recovery and repair of muscles, hence with all the food and exercise 7-8 hours of sleep is essential.