ComputerHunter.org |
|
|
|||
|
 |
Creating An Anabolic State That Supports Muscle Growth
You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles: 1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver. 2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread. 3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat. 4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping. 5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet. 6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up. 7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth. You can find out more about building muscle by visiting the site listed below. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Google News - Top Stories
|
|
|
|
RELATED ARTICLES
Train for the Look You Want So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner's body and a sprinter's body. What do you notice? The long-distance runner is skinny, frail, kind of bony, thin and almost sickly looking. On the other hand, the sprinter has well developed muscles, and looks strong, fit, healthy. ?Bodybuilding Sins? That Cause Back Pain and Missed Workouts It's one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they've got into building muscle, it should be criminal! Real Muscle Real Fast! Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks." Dumbbell Exercises That Suit Beginners The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Planting And Nurturing Your Contacts And Resources The success level of your bodybuilding endeavors is highly determined by the contacts and resources that you posses and have access to, as well as these that you can offer to the world of bodybuilding. Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals Lets discuss Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals. But just before that, I'd like to remind you about what the previous article discussed. One Simple Movement Can Double the Effectiveness of Pulldowns The Pulldown is an excellent exercise for working the Latissimus Dorsi muscles of the back (also known as the lats). It is a little known fact but there is a way you can dramatically improve the effectiveness of this exercise by performing one simple movement before each rep. Glucosamine Review and Potential Benefits Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. The symptoms generally included a pain with any movement of my elbows. So much so, that even resting my arms on a chair began to have an associated soreness to the touch. Similar to my bicep tendonitis experience, the pain experienced was not normal. A bodybuilder who is tune with their muscles can tell the difference between an intense workout and an intensely painful workout. How Proper Calorie Fragmentation Improves Body Composition? It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else. Exercise The Right Way - The Wrist Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Perfects Abs - Three Ab Routines To Show Your Six Pack Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you're missing the boat. Chiseled abs is awesome abs. Bodybuilding Benefits - The Price for Confidence! Success came to me at an early age. However, it did not come without a price. Bodybuilding found me; I did not go looking for it. At seventeen I knew nothing about weights, eating right, let alone having any sort of discipline. Here are a few things I learned along the way that I believe it takes to make a champion in your own heart. Exercise The Right Way - The Crunch Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Successful Body Building Routine There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully. Current Dietary Recommendations in Strength Training Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike. As the questions and conquests became more challenging, the answers have become more elusive and complicated. Few concepts and conclusions have withstood the test of time in exercise physiology. Even as we tackle the metabolic and genetic basis of skeletal muscle response to strength training, there are only some things that we know for sure. Muscle Building Workouts at Home! Most people make an excuse that they don't have time to workout, they are too lazy to spend any time on workouts. Whatever time they are left with, they want to relax, watch TV or listen to music .Here are a few excesses that may just be a solution for you. These can be done while listening to music or during tv commercials. The MYTH of Gaining Muscle Without Fat! Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain. Complete Pec Training Tips Put these pec techniques to use and develop that full, muscular chest today. The Basics Of Dumbells And Dumbbell Workouts Dumbbells are integral to a long term fitness and personal strengthening plan. Dumbbells are individual weights that are best used as part of your overall fitness workout each day. Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order to get your month's supply of food and supplements.
|
|
|
|
|
