Tag Archives: Eight

Top Eight Muscle Building Tips

Loading of carbs – Caloric intake to gain healthy weight is the number one tip used for building muscle. Ensuring you take in a surplus of calories allows your body to have extra power to rebuild damage tissue after an extensive workout as well as build new stronger muscle. The way to achieve this is by making your caloric intake 20 times more than your actual body weight.

Fat intake – Hormones are responsible for muscular growth and strength. The hormonal production and overall stimulation is directly linked to your fat intake. Researchers have found solid proof that fat and testosterone production are undoubtedly related. More fat means higher testosterone levels. Avoid saturated fats as these fats cause heart diseases and strokes. The fat type that needs to be increased in your diet is Essential Fatty Acids also known as EFA’s such as omega 3 and 6. These EFA’s are not naturally produced by the body and needs to be supplied by the food you eat or supplements you drink.

Cleansing the body – Detoxifying the body is important for everyone, but is essential in muscle building. Removing and repairing the damage from free radicals allows the body to remain strong and healthy. In order to achieve this cleansing, anti-oxidants must be introduced. The most common are vitamins A, C, E, Selenium, Glutathione and a good multi-vitamin. Now is the time to ask yourself if you are up for the challenge of muscle building. This sport or desire requires extreme commitment, dedication and will power. Below are a few more helpful tips to guide you on your journey of achieving muscle.

Water – Drink plenty of water, approximately 8 glasses of water per day to ensure your body stays hydrated during hard training sessions. Water is the most natural and mildest way of hydrating your muscles and detoxing your whole body. Increased protein intake will increase metabolic waste which means toxins will build up substantially in your bloodstream, kidneys and liver. A lack of water will have a seriously damaging effect on your kidneys.

Down Time – Everyone needs a proper rest after an intense workout including muscle builders. Many believe that muscle is built during exercise; however this is not the case. It is very important to remember to carbo load, hydrate and get plenty of rest.

Endurance – Muscles are not build over-night, it takes time. Your endurance and persistence will be well rewarded.

Equipment – Each muscle group requires the right exercise routine with the right equipment. In the use of free weights, a variation of settings is extremely crucial. When using heavy weights, it is imperative that the right amount of weight is used to achieve a consecutive 8 reps. These essentials assist in stimulating both the muscle and nerve system. Technique is another aspect that must be considered when building muscle. Using the right equipment and poor technique is simply a waste of time. In addition, using the wrong technique, equipment or combination of both can cause severe and permanent damage to the body.

Sectioning Your Workout – Dividing your workout amongst specific muscle groups on certain days is a great way to not only impede the inevitable boredom exercise brings, but it also allows each muscle group to rest and recover, therefore building more muscle at a higher rate.

Chris Tan is a keen Muscle Building enthusiast. He loves to share his experience and provide lessons about Muscle Building Workouts and Build Muscle Diet on Clivir.com.



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