Easy Muscle Buiding Tips
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By :
Daniel Anderson
Submitted
2009-10-21 12:41:55 |
I've created Easy Muscle Building Tips for you! I have experimented for years on what does work and what doesn't, so this contains a lot of research and hard work, all to find out what really works and what myths have held back muscle growth for many people.
Building Muscle is like creating a fat burning machine inside your body. Muscle is the furnace that incinerates fat, yet most people who are new to exercise, tend to overlook the powerful effects of weight training and go straight to the aerobic exercises.
Now don't get me wrong, aerobic exercise is great, it's just that in the long term your muscle will burn more fat than an existing aerobic workout can.
I've designed one of the most effective muscle building workout programs for you to use and the simple gain muscle diet to make sure you add lean muscle.
Building Muscle is the key to a toned, strong, sexy body for both men and women, yet women especially, are frightened to try muscle building exercises due to the irrational fear that they will end up looking like a 250 pound mass monster, but the fact is that is just not going to happen.
We will show you the best basic exercises for firm muscle, we will expose some myths about building muscle and we shall highlight the major benefits of increased muscle.
Major Muscle Building Myths
1. If I Lift weights Then I Will Become Huge.
Women around the world have let this myth determine their decision to skip the weights and head to aerobic class.
The problem is that this is a big mistake, because to become huge you have to lift unbelievably heavy weights and eat a staggering amount of food and supplements, so that is not likely to be of concern to anyone who isn't purposefully wanting to get "huge".
Lifting weights can help sculpture a lean body that has wonderful symmetry and aesthetic appeal. You will not get big unless you specifically want to.
2. Muscle Turns To Fat When You Stop Training.
No No No....this sort of talk is just insanity. Muscle and fat are two completely different compositions and can not at any stage convert to or from each other. It's like saying ice will turn into sand when it melts ...????.not likely.
Muscle must be built by strength training and must be maintained by adequate protein and sufficient resistance training otherwise the worst that can happen is your muscle will shrink - that's all.
Your muscle can not and will not turn to fat if you were to stop training.
3. I Must Lift Heavy To Get A Great Body.
Men often fall prone to this exaggeration and give up, because they see pictures of steroid induced 300 pound super freaks and they just can't compete.
The truth of the matter is that the most appealing male form to the human eye is the tight and toned bodies of a "Brad Pitt" or a "Mathew McConaughey" and those type of physiques can be acquired with high repetition muscle toning and normal "regular" free weights.
4. Muscle Makes You Inflexible And Cumbersome.
My question to you is how flexible and supple are you currently? Building muscle can actually make you more flexible than ever, especially when you warm up and stretch the muscles between sets. Of note is the fact that competitive body builder Flex Wheeler can perform the full "splits" - not to cumbersome eh?
5. Building Muscle Is All About Weights.
Actually, some exercises require no weights at all. Swiss ball squats, wall squats, push ups, lunges, chin ups, dips and crunches require no free weights at all, but they will contribute to a beautifully sculpted body.
6. Aerobic Exercise Is The Best Fat burner.
My first answer is If You Want Weight Loss - Muscle Building Helps
Probably doesn't make much sense, but the idea of building more muscle to burn fat is solid as I'll explain below. Most people believe you must do aerobic exercise to burn fat, this is a misnomer, because it only sees the small picture.
Yes you will burn more fat during an aerobic workout than you would during a muscle building one, however the calories you burn tomorrow, next week and next month can be increased with the addition of more muscle.
1 extra pound of muscle burns 30 calories an hour, so to add more muscle to your frame work by weight training is a long term sure fire fat burning solution.
Don't be put off by rumors or misinformation, building muscle really is a potent fat burning exercise choice.
So now you may be thinking about building muscle to burn fat, but you want to know the best exercises you should perform to achieve an all round fat burning physique. Here are 10 muscle building exercises you should incorporate into a healthy life style for a balanced solution.
Most muscle building workout programs require you to learn too much excess information, which leads to information overload and thus failure. Here's a plan to help with building muscle quickly, that won't fry your brain.
10 Best Muscle Building Exercises
1. Bench Press
Chest Muscle Building
This works your Pectorals (chest) and forms the centerpiece of your physique.
2. Shoulder Press
Shoulder Muscle Building
The shoulder press gives you rounded, fuller Deltoid (shoulder) muscles.
3. Lateral Pull downs
Back Muscle Building
For a fantastic tapered back, pulldowns shape your latisimus Dorsi (back) muscles and give you a strong shapely back.
4. Pushdowns
Tricep Building Exercise
Pushdowns or Tricep Pushdowns help to negate sagging arms and give the back of your arms a sexy curve.
5. Barbell Curls
Bicep Building Exercise
Barbell curls strengthen and build your biceps giving your arms that lovely healthy, symmetrical look.
6. Hamstring Curls
Hamstring Building Exercise
This works the back of your legs (biceps femuris) to achieve an attractive aesthetic appeal.
7. Squats
Quad Building Exercise
To have the best legs you must squat. Your Thighs (quadriceps) are a larger muscle group and need special attention, squats help to tighten this vital area and bring a pleasing balance to your legs.
8. Lunges
Thigh Building Exercise
This also works the thigh area, paying special attention to the knee area and the gluteals.
9. Calf Raises
Calf Building Exercise
For tightly sculpted calf muscles you can't go past calf raises for achieving aesthetic perfection.
10. Abdominal Crunches
Ab Toning Exercise
Tighten those abs with crunches, better yet add some resistance with a weight block and really strengthen your stomach muscles.
If you make these 10 exercises a regular part of your exercise solution then you will have a tighter, sexier fat burning body that will continuously burn calories throughout the day and night.
The basic compound movements are the the key to building muscle quickly
The Major Benefits Of Building Muscle
1. Better Posture
2. Increased Strength
3. Increased Fat burning
4. Stronger Bones
5. Better Flexibility
6. A More Attractive Body
7. "Heightening"
8. Increased Sports Performance
The Gain Muscle Diet
Here are the key foods to eat and you will build muscle loose fat and have more energy.
Here are my five eating tips to gain muscle easily.
1. Eat high fiber carbs.
Whole grains, oats, multi grain bread and fruit and vegetables are packed with fiber and slow release energy, the key ingredient to building strong muscles.
2. Eat Quality Proteins
Building muscle quickly requires that you eat enough protein, if you don't have enough, your muscles wont grow, so eat more high quality protein such as whey protein concentrate, whey protein isolate, low fat milk, low fat cheese and lean meats.
3. Omega 3 Fats
You need fat, you really need it and good quality fat helps to speed up your metabolism and burn of fat deposits, whilst protecting muscle.
Consume salmon, tuna and walnuts. Use flax seed oil as a salad dressing too.
4. Sleep
Yes, part of your diet is sleep. I have to put it in and reiterate it again - SLEEP!
Without enough sleep, you can't repair your muscles and let them grow, so get more sleep, at least 8 hours, preferably more.
5. Water
Help your body filter out the waste and rehydrate the good. Water is essential and you cannot build muscle without it, so drink at least 2 glasses per hour.
That's the simple gain muscle diet. With out adhering to it you wont build an ounce of muscle.
You need; sleep, protein, fibrous carbs, sleep and plenty of water.
The major thing with fitness, muscle building and fat loss is without enough water your body does strange things like retain water, making you look fatter and it can adversely affect your health.
To Conclude
As you can see there is a very sound reasoning behind the argument for building your best body with resistance training.
Building Muscle is the best long term fat burning solution, however alternating weight training with aerobic exercise is a sensible plan for both short and long term fat loss.
You don't have to lift heavy, however the heavier do lift the more calories you will burn during your workout and the more dense you muscle will become.
Enjoy your diet, build muscle and have fun doing it.
Easy Muscle Building Tips By Daniel Anderson
Tom Venuto's book Feed The Body - Burn The Fat, is still the single most influential and sensible way to lose body fat using the very best diet and exercises. To get this extremely hot book Click Here!
More of Daniel Anderson's Articles on weight loss, muscle building and exercise.
What Are The Best Sources Of Omega 3
What is good fat - What is bad fat?
What are omega 3 fats?
Fat Is Not The Enemy
How To Bulk up Fast
Eating For Fat Loss
100 Ways to Lose Weight
Live A healthy Lifestyle
High Intensity Interval Training
weight loss muscle building
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Author Resource:-
Tom Venuto's Feed The Body - Burn The Fat
If you want to burn fat off your body I can not recommend this book highly enough
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