Build Muscles

Introduction

Just with a quick check of the number of searches performed each month in search engines, it is easy to see that many people want to know how to build muscles. This article is a quick guide to the benefits of building muscle and fundamental elements involved.

Health benefits

There are a great number of health benefits gained when you build muscles. Bigger muscles make it easier to lose excess fat, as the more muscle mass you have the more calories you consume, even when at rest. Strength and power gains are also positive byproducts of gaining muscle (your body only puts muscle on when you need it, after all) this is especially beneficial for athletes, but even your average person finds this helps them with everyday heavy lifting tasks.

Image benefits

The truth of the matter is that the majority of people who want to build muscles desire to improve their image. It is generally thought that men who increase their lean muscle mass and lower their body fat appear stronger, more powerful and more masculine than they previously were. A lot of women find themselves more attracted to men with greater lean body mass, partly because these men tend to be more confident than others due to feeling happier about their bodies.

Exercises

Just by doing a Google search you can find hundreds of exercises designed to increase each individual muscle in the body. Many people make the initial mistake of just concentrating on their ‘show’ muscles (biceps, chest muscles) whilst neglecting other muscle groups that are harder to improve (e.g. shoulders, back). This often leads to an unbalanced body which looks odd, and when taken to extremes even ludicrous. That’s why it’s best to start with compound exercises i.e. exercises that work many muscle groups at the same time. Good examples of these are pull-ups, the bench press and dead lifts.

Nutrition

Making sure your diet is right is just as important as correct training methods when trying to build muscles. Most bodybuilders adopt a clean but high calorie diet when bulking, usually made up of healthy fats, healthy carbs and a lot of lean protein (e.g. chicken breasts, steamed fish and egg whites) Exactly how much protein you need is a topic that deserves it’s own article (due to the disagreement of many experts on the matter), but a general guide is to eat one gram of protein a day per pound of bodyweight. This can be difficult to maintain for a long period of time (eating six chicken breasts and 10 egg whites every day can become grueling), but gains can be made with considerably lower amounts.

Rest

Getting enough rest is often a neglected part of muscle building routines, however it is massively important. Getting enough sleep (usually at least 8 hours a night) and correctly spacing out your training sessions are sure ways to dramatically increase your results, as muscle is only built during rest. Many people (especially beginners) make the mistake of overtraining. This can seriously hinder your progress in terms of muscle gain and even lead to painful injuries which put a halt to training altogether for a significant time period. Many experts recommend that you do a full body workout, 3 times a week, to avoid this.

Closing comments

So, there’s a basic guide to the benefits of building muscle and the important elements of muscle building training. I hope this article is a helpful resource that you can use to get started!

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