The Three Things You Absolutely Must Do To Build Up Muscle
Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:
1) Eat big. Some people never really embrace this fact! If you want more muscle mass then you are going to need to supply your body with a supply of excess calories for it to build muscle up with. If you are not taking on extra calories then your body has nothing to build up muscleswith. One good way to always ensure you are eating enough is to purchase a set of oversized plates and dishes. In this manner you constantly remind yourself each meal of your need for calories for muscle growth. Breaking your meals down into 5-6 each day will allow you to take on board the calories more easily also.
2) Train hard and intensely. If you are not training hard in the gym then your muscles have no reason to increase in size and strength. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Stick to the time proven mass building exercises like: bench presses, deadlifts, shoulder presses, squats,. These build up muscle quicker than any other exercise.
3) Drink lots of water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Your fluid intake will of course be required to be higher from your workouts alone. Take a bottle of water around with you.
And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles
1) Do not over-train. Your strength will actually decrease if you push your muscles too hard too often. Why? Well, micro tears in the muscle actually occur after every intense workout. The over the subsequent few days it builds itself back up bigger and stronger. If you do not allow it time to grow back and repair itself then you are never going to get bigger. Rest is a key factor.
2) Do not stuff your body full of useless calories. Of course your body needs lots of calories for muscle growth but it also needs then to be good quality for maximum benefit. Food like: fish, chicken, potatoes, leafy green vegetables, eggs, pasta, fruit, rice and so on should be the norm. These are all ideal in order to build up muscles.
3) Never ever give up. What works for some people may not of course work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Stick with your dream and you will get there. do not forget to enjoy the process of growing and being healthy, don’t punish yourself for not turning into Arnie overnight it will take time, keep a training log to monitor your progress and for motivation.
So ask yourself if you really are adhering to these simple guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?
