Adding muscle, without gaining fat is not an easy task. Of course we can all add weight, but adding muscle takes physical work. If we are thin, and weak, we most likely don’t engage in physically demanding jobs, or activities. If we want to gain muscle, the last thing we want to do is just eat more. That will only make us weigh more, not have more muscle. For thousands of years, a muscular body is a sign of power, of control, of youth. Most of us look at those bodies and “wish” that we could attain a physique like the men and women athletes that grace the magazine covers, and sports pages. Actually, every one of us can add muscle. Unless you have a rare disease or disorder that prevents your body from adding mass, you too can get stronger, and more muscular. There are a few facts, that can either get you to your goals, or prevent you from gaining a single pound of muscle if you ignore them. Here are some of the basics. Add these tips to your plan of gaining muscle, and feeling the best you have ever felt. Get ready to turn some heads this Summer. Within 6 weeks, you could be on your way to a stronger, bigger and leaner version of the body you have now.
* Muscle is not made in the gym, there is where it is actually broken down.
* Muscle tissue is built AFTER the workout by eating a diet with approximately 1-2 grams of protein per lean pound of body weight.
* The only time that muscles are growing is when the body is at rest, not while you are working them out.
* Putting a demand on your muscles by lifting heavy weights in a routine using around 65-80% of your one rep maximum is a good target of how much weight to lift.
* Staying under 8 reps is key. If you can do more reps in a set, you will create muscular endurance, not muscular hypertrophy (growth).
* One warm up set, followed by 3-4 working sets of a heavier load will kickstart your muscles into growing new pathways of blood flow. This is how you will start the process of growing bigger muscles.
*Using the biggest muscles first is key. Glutes, legs, back and chest trump all other small muscles if growth is what you are after. Squats, Deadlifts, walking lunges, rows, pull ups and lat pull downs, chest presses and push ups are still the top muscle building exercises.
* Progressively overloading the muscles as they get stronger is what will force them to get bigger.
* Recovery is just as important as the time spent in the gym. Remember that muscles only grow when being fed protein, and when they are resting. Give your hard worked body a day of rest between intense workouts.
* Warm up, push yourself hard, and cool down by stretching your contracted muscles. This is how you will prevent injury and be ready to push yourself the next time you hit the weights.
***Most important takeaway!
Eat a meal approximately 1-1 1/2 hours before a workout of heavy lifting.
60% Carbs, 25% Protein, 15% Fat this is where you will get your strength to fuel your workout.
Within 30 minutes after your workout, drink a post workout shake. High simple Carbs mixed with Protein is the perfect combo.This is where most lifters fail. Studies have shown that this important piece of nutrient timing is key. If you wait more than 30 minutes, you start a downward cycle of the catabolic phase. (tearing down) You want to use this opportunity to re-fuel your muscles so that they can recover, repair and be ready for the next workout. Never negate a hard day at the gym by missing this crucial step!
Sign up for my newsletter with your name and e-mail to get my recipe for the top post-workout shake! Let your body show the effort you have put into your workouts. Make every day in the gym matter, and every lift get you closer to your goals!
Searching and Sharing Ways for Us to Achieve Optimal Health and Strength,
Dawn