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Muscle Building Tips
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By Jacaranda Flagg
Anyone who has performed a vigorous and strenuous workout for building muscles is sure to
have experienced muscle fatigue. Muscle fatigue is characterized by complete exhaustion, with
the muscles and limb feeling weak, limp and utterly drained of energy. Sadly, however, muscle
fatigue has detrimental effects especially if your goal is to build bulkier, stronger muscles. For
one, your muscles recover more slowly after your workout. It can also prevent you from
performing a full workout.
Take special note of these tips on how to prevent muscle fatigue so that you can continue to
enjoy doing a complete workout.
First of all, it is recommended by a medical study commissioned by Bloomsburg University that
you take creatine supplements six weeks prior to starting a muscle building workout. The study
showed that taking a low dose of creatine (2.3 grams) per day can give you greater resistance
to muscle fatigue whenever you perform high-intensity exercises. Creatine has the added
benefit of increasing both muscle strength and mass.
Secondly, contrary to popular belief, you need to consume more carbohydrates prior to working
out. Since your muscles utilize glycogen for energy, your workouts will cause you to deplete this
substance much faster. It is recommended that you increase your carbs constitute 55 percent of
your total caloric intake seven days prior to exercising. Increase this value to 70 percent three
days before starting your workout.
Thirdly, you have heard advice that you should eat more proteins. The best proteins to eat in
your balanced diet are complex proteins, such as those found in meat, eggs and dairy products.
Complex proteins contain branched chain amino acids which will inhibit muscle tissue
breakdown and prevent muscle fatigue.
The fourth tip is that you should keep yourself hydrated by drinking lots of fluids. A wellhydrated muscle is not prone to fatigue, is less susceptible to irritation, and is able to contract
more efficiently. Athletes are advised to take AT LEAST 6 glasses of fluids daily. Make sure that
you have water or other fluids with you when you work out. If you are concerned about weight,
don't go for high-cal drinks and instead take low calorie or low sugar beverages instead.
Finally, you will probably be surprised to learn that one effective way to combat muscle fatigue
is to lift heavier weights. The rationale behind this is that muscle fatigue occurs more often in
individuals who lift light weights but performs many repetitions. Ideally, you should lift weights
that are so heavy that you can only do two sets maximum consisting of 12 to 15 reps.
Learn more tips on how you can combat muscle fatigue while building muscles today!
If you are into muscle building, I highly suggest you search for Paleo Diet Food list and make it
your reference. It will help! Check out no nonsense muscle building review today!
Article Source: http://EzineArticles.com/?expert=Jacaranda_Flagg
by Sophia Tayebi
Here are 7 quick bodybuilding tips that you should live by. Pay heed to these and you are going
to be on the way to success... Use these for faster results!
1. Have A Plan:
Most people fail to build muscle because they do not have a detailed plan on how they will attain
their goals. You need to have a plan of attack for not just your workout program but also your
diet. Each of these is equally important in your overall success and to ensure that you will build
the most muscle possible.
2)Watch your diet:
This is an integral part of body building. Even if you spend hours every day at the gym, if you
don't watch what you eat, you won't be able to get the weight and look that you want. Overeating
is a no-no, unless you were too skinny when you started and needed to gain weight.
Stop eating processed foods. Load up on vegetables and fruits, red meats, poultry, and fish which
is important when you are learning the art of how to built your body Increase your intake of
3)Find a partner
It's a good idea to find a partner that you can train with. You'll find that partners encourage one
another to fulfill their goals. When one is down, the other is up. Beginner's bodybuilding with a
partner can enter into friendly competition with one another, and cooperate when necessary. A
good partner is also a good spotter when you're lifting the heavy stuff.
4)We must understand that building muscles is a long term slow process:
If in trying to have a great body at the earliest, we put ourselves under extreme schedules, we
might end up affecting our normal metabolic, respiration and even cardiac rate which can have
huge adverse effects. We must give our body the necessary time to adapt to the different way we
want it to be.
5)Get an adequate amount of rest:
While it is understandable that some will want to hit the gym seven days a week this is approach
to take. Why is that so? The body grows muscle when it is relaxed and at rest. Muscles don't
grow when you are working out. They grow when you are at rest. Hence, you need to get at least
two full days of rest to see serious muscle growth. Consider that among the most important of all
natural bodybuilding tips.
6)Ensure that you drink lots of water:
Hydrate yourself properly by drinking enough water as water is considered necessary for muscle
building and fat loss that usually happens. Additionally it creates the feeling of fullness that aid
while you're on a diet. Your daily fluid intake must reach half of your body weight to prevent
dehydration. Drink enough water everyday.
These diet plans doesn't mean sitting around, eating plain chicken and plain brown rice. Okay,
maybe sometimes. By becoming creative with your diet, like adding spices for taste will make
your diet much more tolerable.
7)Do not forget to ask around:
Join online forums on bodybuilding and ask the members for information. Never be afraid to
admit that you are not familiar with something. However, you should also keep in mind that not
all advice will apply in your particular circumstances. As far as possible, try to dissect the advice
so that it is relevant to you.
to learn more visit this site
About the Author
Sophia Tayebi bio: Sophia is a bodybuilding blogger and has a degree in philosophy
The Fastest Way To Build Muscle – Sick Of Being Skinny?
I haven’t met too many guys (or women) who are trying to build muscle
really slowly. It’s human nature to want to see the fastest possible results
for the effort you’re putting out, whether you’re talking about bodybuilding,
your career or even planting a garden. Some things need to be done slowly,
but others, like building muscle, can be sped up with the right techniques.
There are several factors that go into the fastest way to build muscle, but
they can all pretty much fall into one of two categories: either training the
muscle or feeding the muscle. If you’re sick of being skinny and ready to add
some muscle mass, read on.
The Fastest Way to Build Muscle: The Training
For the fastest way to build muscle, you have to address every aspect of
training, such as reps, sets, workout duration, rest periods, temp, and
etcetera. All of these components are what goes into a good hypertrophy
program and you have to consider each one when you’re designing your
program, changing it up, setting your goals and evaluating your progress.
Address Both Strength and Size
It’s also important that your program have both strength building phases
and size building phases. The reason for this is that if you’re not building
strength, you won’t be able to progress to heavier and heavier weights,
which is what you need to build that muscle fast. So, it’s important to rotate
back and forth between strength-focused training and size-focused training.
This also keeps your metabolism and muscle memory hopping, which will
help you avoid a plateau. Your protocol may be one of the fastest ways to
build muscle, but unless you change it up every so often, it’s going to stop
For strength building, the only way to go is to completely immerse yourself
in what you’re trying to do. You have to devote a lot of time to working out
with heavy weights in order to build that strength and progress to heavier
weights on a regular basis. You may see strength gains every two workouts
or it may be every five, depending on your program and your body. But you
need to see regular progress; otherwise it’s time to change your workout
Changing up Your Routine
The longer you’ve been working out, the more frequently you’ll have to
change your routine or rotation of routines. But when you do that, don’t just
switch to some new program because you think that anything new will do
the job. The fact is that your new program has to build on what you’ve been
doing, and so does the next one and the next one. It’s all about progression.
You also have to look at all of the different ways that you can change your
program and determine which ones best suit your body and your goals.
Should you change duration, rest periods, tempo or some combination of all
of the above? Work with someone you trust to help you design your
programs until you’re very knowledgeable about the different components of
muscle building programs and your body’s reaction to changes in those
The Fastest Way to Build Muscle: Nutrition and Other Factors
When most guys think about the proper nutrition for building muscle, they
think protein. Protein is important, but it’s just one of many nutritional
components that help you build muscle. Getting lots of protein isn’t going to
automatically translate into building muscle; in fact, too much of it is just
going to mean extra fat to go with your new muscles.
When it comes to protein, you have to know how much protein you need to
build muscle, based on your training program, your body type and so on. For
most guys, I recommend 1-1.5g of protein per pound of body weight. You
also need to get that protein at the optimal times for it to be used by the
body to rebuild muscle tissue. That’s a subject I’ve covered in several other
articles, so I won’t go into too much detail here. Suffice to say that you need
to eat the right amount of protein and eat it at the right time.
Controlling Your Hormones
One of the fastest ways to build muscle is to get your hormones in balance.
That could mean different things to different people, based on their own
bodies and their own nutritional pasts. Some guys may need to address high
estrogen levels while others need to work on problems with too much
insulin. Hormones like estrogen, testosterone, insulin and cortisol have an
awful lot to do with your metabolism, fat storage and muscle building and
how you eat has a lot to do with balancing those hormones and correcting
Build Muscle While You Sleep
Sounds like an infomercial for a crap product, but it’s true. Your body repairs
and builds muscle tissue during your sleep. If you’re not getting enough
sleep, you’re not going to be able to get the results you really want in the
timeframe that you want. You’re also going to screw up your hormones
again, because some of them, like cortisol, are affected by lack of sleep. Try
to get 7-9 hours of sleep every night and at roughly the same time most
nights. It’s the easiest set you’ll ever do.
As you can see, the fastest way to build muscle isn’t about mastering one
type of program or exercise; it’s about understanding all of the different
factors that go into muscle building and learning to manipulate each one
without neglecting any of them. To those of you who are beginners, this may
seem complicated, but you’ll get the hang of it sooner than you think.
By: Vince DelMonte Fitness
Article Directory: http://www.articledashboard.com
Visit Vince's website to learn more about the fastest way to build muscle. Or
watch this brand new video revealing the fastest way to build muscle.