how to build muscle
DESCRIPTION
Do you have insecurities about the way your body looks? Is it too skinny or too fat? Do you wish to have that beach body build you always wanted? Some people are just unhappy with their poor body structure and this can greatly affect their self-esteem and confidence. So if you want to reshape your body the way you want it to look, for learning how to build muscle nothing is more effective than lifting weights. Cardio can increase your stamina and it is also good for the heart, and a bit of yoga can balance you out. An intake of nutrients or how we make certain movements might transform us from fat to fit. That is why in order to achieve that body structure you always wanted, one must follow a step by step guide that would build muscle on the body. Here’s a simple guide to get you started.TRANSCRIPT
How
Build Muscles
to
Do you have
insecurities with the way your body looks?
too Skinny?
too Fat?
Do you wish to have that beach body build you always
wanted?
Some people are just unhappy
with their poor body structure
and this can greatly affect
their self-esteem
and confidence.
So if you want
to reshape your body
the way you wanted it to look,
nothing is more effective
as lifting weights.
Cardio can increase your stamina and it is also good for the heart
and a bit of yoga can balance you out.
An intake of nutrients or how we make certain movements
might transform us from fat to fit.
That is why in order to achieve that body structure you always wanted,
one must follow a step by step guide that would build muscles on the body.
Here’s a simple guide to get you started:
1. The STRONGER, the BETTER. More body strength means more muscle.
You can start your strengthening exercise
by getting into weight training.
Remember that you can always
start with an empty bar if it is your first time.
You can keep adding weights
after each workout to increase
your strength and to push your body
out of its comfort zone.
2. Use weights to stress your muscles.
You can lift weights that seem
the heaviest for you.
The heavier the weight, the more stress
it puts on the muscles,
and more stress means more muscles.
3. Execute an exercise that hits several muscles at the same time.
You can always do isolation exercises
once you have gained the muscle
mass and strength.
Try to do compound exercises.
4. Exercise your legs. Some people dread
leg training exercises because they focus more on building
upper body structure, but take note
that this is an important exercise to do.
Your muscles can also get tense
when doing deadlifts and squats that can
result to making your arms
bigger.
5.Execute a Full Body Workout.
You can do 3 workouts per week
of about an hour each that includes
compound exercises like Barbell Rows,
Bench Press, Deadlifts, Dips, Overhead Press, Pull-ups, and Squats
and so on.
6. Let your muscles recover.If you are a beginner,
your muscles need more
recovery after stressful
workouts. Water is your friend; always rehydrate your
muscles to hasten
recovery.
Never forget to drink water
during a workout.
EAT! Never go on a diet
if you are planning to build muscles.
Your workout will be useless
if you don’t stock up on calories
for muscle recovery.
7. Minimize eating food that came from a can or box.
Eat whole foods.
The Vitamins
and minerals
that you get from food can help
your recovery.
For example, get proteins
from milk, carbs
from whole grain, fats
from nuts, and don’t forget
your veggies and
fruits.
8. Check your weight.
If you want to build bigger muscles,
always aim to gain weight.
You can do this by eating
calorie dense foods,increasing your
squats and drinking lots of milk.
9. Stock up on protein.
You need an intake of protein rich foods daily to maintain
your muscles.
Eat whole proteins with each meal.
You can get it from red meat, poultry,
fish, eggs and dairy products.
There is no such thing
as a lean muscle and a bulky muscle.
These terms are just used to describe
a body type and not a muscle.
All muscles are lean but body fats are not, so the only muscle
that is not lean is the one that has
excess fat around it.
Just follow these simple guides and you will have that body structure
you always desire.
You can't really change a muscle's shape and weight training programs target muscle
growth. It makes your body look lean and shapely.
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