Friday, February 4, 2011

Learn how to Build Muscle, Maximise your Muscle Gains and Gain Muscle.

Building Muscle

Building muscle is something that is desired by most people. The process of building muscle can be a slow and agonising process, but with the right advice and guidance anyone can do it. Building muscle is something that requires hard work, dedication and motivation. But with perseverance muscle building something everyone can achieve.

The first stage in building muscle is to consider your diet. Are you eating the right type of foods? Your muscle building diet should be made up of a good mix of carbohydrates and protein as well as essential fats. Building muscles is all about your diet. 60% of what makes up your muscles is down t diet, the other half is down to muscle training. Having a good muscle building diet is essential for building a good physique. If you have a good muscle building diet that’s made up of a good mix of dietary nutrients you can vastly improve your physical shape. This is attained by giving your muscles the nutrients it needs.

Your diet should be something that is given constant attention and care; you should strive to be as consistent as possible with your diet to achieve maximum results. Consistency is a hurdle most people fall at when trying to build muscle. Consistency is something that can only be achieved from within; no one can force you to be consistent with your muscle building diet. In one sense that is why muscle building and bodybuilding is such a great sport. You don’t need to rely on anyone to do anything but yourself, you are the driving force behind your body, and you control it. Those who achieve a good muscular physique are those who are able to self motivate and work hard, with the right balance of muscle building training and muscular diet.

Having a solid muscle building diet is something that is recognised by all levels of athlete and in particular bodybuilders. Body builders recognise that having a solid diet is the key to success. They are sure to stick to their diet on a daily basis as they know that’s what works. Having a consistent diet delivers results. They are sure to have a good amount of carbohydrates, proteins and essential fats to fuel their body to perform at its maximum. Your performance in the gym can be affected massively by the amount of nutrients you consume within the day. It’s important that you have a good level of carbohydrates to provide you with the energy you need. The right level of proteins to enable your body to grow, repair and rejuvenate – which is the proteins job. The proteins play a massive role in muscle building as they are what repair the muscles. The muscle building process is made up of ripping the muscle and then repairing it, to form new muscle fibres creating a bigger and stronger body between muscle fibres. Essential fats are crucial in building muscle, they are essential. Essential fats are fats that help your body to work properly; they help your joints and aid in the consumption of calories and the digestive system.

Foods that contain protein include meats such as chicken, fish, steak, gammon and turkey. These can be picked up at any local butcher or supermarket. It’s recommended to buy in bulk to save on costs. If you buy in bulk you can freeze meats then defrost them before use. Be sure to be careful when doing this as certain foods take longer than others – Read the packaging for further instruction. Chicken and Turkey are a leaner source of meat and are considered better for a muscle building diet whilst cutting, while your cutting you want to reduce the amount of fat in your diet. On the other side of the spectrum red meats such as steak contain a higher level of fats and also contain creatine which helps to pack on lean mass in the body. Good sources of carbohydrates include foods such as potatoes, wholegrain rice and wholegrain breads. Essential fats are found in things such as fish – cod liver oil and nuts. You can supplement some essential fats by taking foods such as peanut butter (in moderation) and cod liver oil tablets which can be picked up at most supermarkets and nutritional stores.

The other side of the spectrum is muscle training. You should train your muscles at least 3 times a week and try to split them up in to different muscle groups. For instance train you back and biceps on a Monday, your chest and triceps muscle on a Wednesday and shoulders, abs and legs on a Friday. You can also divide this up further and opt for a 4 or 5 day split depending on how much time you have to dedicate to muscle building.

With the right level of dedication, hard work and consistency you can achieve the physique you want. Building muscle is a long process but something everyone can do.