to develop muscle and muscle tone.
Increasing muscle is a wise goal for both men and women alike. Increased
muscle will give you a more toned look (in women) or a more muscular
look for men. Beyond the cosmetic benefits the increase in muscle
will also accelerate your metabolic rate while protecting your body
from injury and increase many aspects of health e.g. bone density.
common concern women have about weight training is that it will
make them bulky. Muscle gain with fat loss will make you toned.
Women cannot develop much muscle mass in general however hard they
try due to hormonal differences. As a result the muscle growth will
be limited compare to men
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if you turned into a hulking bloke overnight (which is impossible)
you could simply stop lifting weights and your muscles would shrink
back to what they were over time.
build muscle you must do two things. Provide the body with a stimulus
to build muscle. This comes from
resistance training and then give the body the nutrients it
needs to build muscle
to build muscle - eat right for your metabolic type.
you are providing the right foods in the right amounts building
muscle will be difficult. Metabolic
typing is the system that identifies what foods and nutrients
your cells need to function efficiently. When this happens your
body can build new muscle.
typing addresses different aspects of nutrition which when put in
place will greatly increase the ability to build muscle. These are:
the right foods for your body
varies greatly form one person to the next. There is no one food
that is healthy for all of us. Not everyone should use protein shakes,
nor does every one need red meat while others have to have it. You
must discover what foods you need.
the right amounts of food
has an ideal fuel mix
to consume at each meal. This is a specific amount of protein, carbohydrates
and fat per meal. When you consume this your cells will efficiently
build muscle and function well.
you are eating foods your body has difficulty processing you will
greatly reduce your ability to build muscle. This is because you
are too busy fighting the food you are eating rather than spending
this energy on muscle growth. The most common food sensitivities
are to Wheat / oats (Gluten) and Dairy.
large amounts of the right vitamins and minerals
build muscle the cells need their vitamins and mineral in optimal
amounts. To do this you first must learn which vitamins and minerals
are low within your cells. This is done through a metabolic typing
analysis. Then you can optimize the amounts of the nutrients you
need by eating plenty of certain vegetables (not any ones) and by
taking specific supplements formulated for your body.
training to build muscle
build muscle you need to be lifting weight. However, simply going
down the gym or doing a couple of exercises in your home will not
guarantee muscle growth. Instead you need to follow a few key principles.
refers to the weight you are lifting compared to the heaviest possible
weight you could lift. It is vital to use the right weight so that
you induce fatigue by your target rep number. Using too low an intensity
will prevent your getting any real results.
building muscle the more sets during an exercise session you take
to the point where you ‘fail’ – can’t lift
anymore, the better the effect on your body for muscle gain. DO
NOT sacrifice ay part of your perfect exercise technique in favour
of another repetition. As you tire you will be tempted to bend,
twist or swing your body to finish the exercise. DO NOT do this!
It is pointless, if the muscle cannot lift it…stop!
key to getting muscle growth is not just feeling some burning in
the muscle you want to develop but it is challenging the whole body
to adapt. This is best done by having high focus on the all-body
leg exercises. This will give you the greatest development hormonally
which will allow you to build muscle well.
routines versus all-body routine.
build muscle you must hit each muscle group at least twice a week.
Therefore you can only use a split routine e.g. upper body one day,
lower body the next if you are training at least 4 times per week.
Any thing less than this, you use an all- body workout. Whatever
split routine you use, your legs must be challenged, via all-body
exercise e.g. squat, dead lifts, lunge etc at least twice a week.
Sets, reps and rest
are different ways to build muscle. In general the parameters can
be said to be, though not exclusively as:
5 – 15
Intensity: To failure
Rest : 30 second – 3 minutes
Sets : Instead of worrying how many set you have
done, ask how many sets have you taken to failure (can’t lift
anymore). When this is done using large all- body exercises you
will find the number of sets per muscle group can reduce to maybe
– how to vary your training
key to long term gains is how you vary the above parameters from
week to week and month to month. For this you must use Periodization
principles otherwise you may make gains for just 4 weeks and then
build the muscle you having been looking to gain consider signing
up to my highly
successful course. Within this you will learn how to eat right
to gain muscle and how to train right for rapid results.