Gym Workouts

Posts Tagged ‘build up muscle’

Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are ware of the basics of muscle building but you are after something extra to give you that edge to gain even more muscle. Well, these suggestions are provided to ensure that you do just that!

1) Pump iron for no more than 45 minutes. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after about 45-60 minutes the body then releases another hormone that counteracts this and in fact it has the opposite effect. So, you are not likely to make a great deal of muscle gain if you pump iron for any longer than 60 minutes. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Double the size of your meal portions. The single biggest mistake people make when trying to build up muscle is not getting enough calories. You must consume more calories than you work off during each day to add muscle. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old ones. Ok, this sounds strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.

3) Eat more protein. Ingest protein just before you sleep and straight after your workout. After your workouts you may experiences muscle soreness which is when you have torn your muscle fibres so this is when protein is needed.Just prior to sleeping is crucial for muscle building as your body is just about to go eight hours with no food so you must get some protein at this time. You really should be taking on board at the least a gram of protein for every single kilogram of nbody weight that you have.

These are only three tips and there are a great deal more but these deal with a few of of the most common errors made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

Technorati Tags: build muscle up, build up muscle, build up muscles

Many bodybuilders especially amateur bodybuilders like to enjoy the occassional drink of alcohol whther it be in the form of beer, wine or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. As a weightlifter or anyone looking to perform physical activity effectively then all of these will only serve to limit your body’s ability to build muscle up.

The liver will metabolise alcohol at the expense of glycogen (carbohydrate) which is the fuel for the body therefore this is why fatigue is caused. It is this that causes increased fatigue. If the body is not using glycogen efficiently then the cellular functions of the body will not run as efficiently and muscle growth will inevitably suffer.

Alcohol causes dehydration as it interferes with the electrolytes and fluid inside the kidneys. The kidneys function is to regulate the body’s cells with nutrients they can use for muscle growth and repair and also to take out of the body cellular waste.Attempts to build muscle and other types of athletic performance may be ruined as in order to process alcohol effectively, water from other areas of the body is required which has a dehydrating effect thus harming performance.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Furthermore alcohol reduces the quality of your sleep which is when the body should be growing. It also reduces the ease at which the body can absorb vitamins and minerals, these of course play crucial roles in metabolic functions for muscle growth.

Affected greatly will also be the brains thought processes. If the amount of glycogen that makes it to the brain is not adequate then slow dioriented thinking will of then be the result. Unfortunately alcohol may cause a reduction in your motivation and drive which of course is essential for success in any field!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol aswell as do workouts to build muscle. Even the recommended daily amount effects the body adversely! Beyond the scope of this article are the many and varied effects on the body of alcohol consumption.

Technorati Tags: alcohol, build muscle up, build up muscle, build up muslces