Improving the way you live involves time and dedication, along with becoming educated. Building your muscles will require the same thing. You need the right tools to make sure you are a success. The information that follows has been used successfully by others and can be easily implemented into your routine right away.
Vegetables are an important addition to a nutritious diet. Often, vegetables are overlooked in a muscle building plan, in favor of the emphasis on proteins. There are a number of vitamins and nutrients in vegetables that simply can’t be found in high-protein or carbohydrate-rich foods. An added plus is that vegetables are also high in fiber. Fiber allows the body to use protein effectively.
Eating some meat can help your muscles grow. For every pound that you weigh, you need to consume approximately 1 gram of meat. Doing this allows your body to hold more protein for muscle growth and improves the chances that you get the muscles you want.
Make the “big three” exercises a staple of your workouts. Squats, dead lifts and bench presses all build muscle mass quickly. This type of exercise will help you develop your bulk and strength as well as condition your body. Vary these exercises regularly.
Include carbohydrates in your diet if you wish to build your muscle mass. Carbs are vital for energy so that you can last an entire workout, and if you do not get enough, your body converts your stored protein for energy instead. Consume enough carbohydrates so that you can function and make it through all your workouts.
Try to use caution when using creatine. You can develop severe kidney problems with prolonged creatine use. They have been shown to cause heart arrhythmia, muscle compartment syndrome, and muscle cramps. Teenagers are even more likely to have problems. Be sure you keep your creatine intake at or below suggested safety levels.
Don’t neglect carbs when trying to build muscle. Carbohydrates give your body the fuel it needs to perform any exercises you want to do. People who engage in intensive daily workouts should eat 2 to 3 grams of carbohydrates per pound of weight. For example, if you weight 180 pounds, you need to eat 360 to 540 grams of carbohydrates a day.
On the days you have designated for muscle growth exercises, you must ensure that you eat well. You will need to consume more calories than normal throughout the day, with a push in the hour prior to your workout. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.
Do not work out for more than an hour. Once a workout goes beyond the hour mark, the body will produce excess cortisol, which is the human stress hormone. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your muscle building program. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.
When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. For those who are under 40 years old, they need to hold stretches for at least 30 seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This will work to prevent any injuries from happening after you have worked your muscles.
Make sure that you are taking in enough calories each day to achieve muscle growth. There are a lot of tools online that can assist you in finding out how many calories you need to what you want to gain. Use one of these calculators, and adjust your diet to include adequate amounts of protein, carbs, and other nutrients to bulk up your muscles.
Try adding plyometric exercises to your workout regimen. These types of exercises will let your body develop some fast-twitch muscle fibers, and that will help stimulate any muscle growth. Like ballistic exercises, plyometrics require explosive movements. For example, while doing plyometric push-ups, your hands should jump up off the floor, exploding as high as possible.
You must restrict weekly workouts to no more than four. Taking days off is important, as this gives your body time to recuperate. Working out a lot more than you can handle could injure your body, making it counterproductive in the end.
Some exercises should not be performed with heavy weights. If you are working on your neck, doing regular dips, or trying split squats, then you will want to reduce your load so as not to cause injury to your joints. Leave the heavy stuff for the more appropriate huge exercises such as presses, deads, rows and, naturally, squats.
Be careful to keep your bodybuilding goals reasonable when you begin your program. Your best results are achieved gradually over time, through working out hundreds of times. Don’t try to take shortcuts; stimulants, steroids and other unnatural muscle development methods can be hazardous to your health.
Getting the body you want is a lot easier if you start your efforts with solid information and advice. By using the things you’ve learned in this article, you can tailor your plan to achieve success in your weight training efforts.