Later On

A blog written for those whose interests more or less match mine.

Building muscle

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Building muscle is very important for diabetics, since muscles increase the metabolism. Moreover, replacing fat with muscle reduces insulin resistance. Some good tips (and there’s much more at that site, StrongLifts.com).

Internet & magazines are full of misinformation & myths on how to build muscle. Countless methods promise results some struggle to achieve. If you don’t get results, you’re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting.

It’s easy to build muscle the natural way. But you have to know how. These 10 tips will help you — How to Build Muscle: The Definitive Guide.

1. Get Stronger. Strength training builds muscle. The stronger you are, the stronger you’ll look. Check out the Beginner Strength Training Program if you don’t know where to start. It takes 3 x 30 mins a week.

2. Use Free Weights. Free weights are your best tool to get stronger. Free weights are:

  • Efficient. Work more muscles, learn you to balance & control the bar.
  • Safe. Work your body through natural motions, not fixed ones.
  • Versatile. Plenty of exercises with one barbell. Great for home gyms.

Start with an empty barbell to avoid injuries. Add weight gradually. Read articles on exercise technique & get Starting Strength.

3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially the legs. If you could do only one exercise, it would be the Squat.

4. Eat. Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout.

Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to build muscle while losing fat.

5. Eat Healthfully. Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:

  • Vitamins & Minerals. All kind of veggies & fruits.
  • Whole Grain Carbs. Brown rice, bread, pasta, oatmeal.
  • Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
  • Fiber. Green veggies, flax seeds, whole grains.

Go for whole food. Use multi-vitamins & fish oil supplements if you want. It doesn’t need to be expensive, you can eat healthfully while keeping it cheap.

6. Drink Water. Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.

7. Get Protein. Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Plenty of sources you can choose from:

  • Meat. Beef, pork, lamb, deer, buffalo, …
  • Eggs. Eat the yolk, it’s full of vitamins.
  • Poultry. Chicken, turkey, duck, …
  • Fish. Tuna, salmon, sardines, mackerel, …
  • Dairy. Milk, cheese, cottage cheese, yogurt, …
  • Whey. Not necessary but easy for post workout shakes.

Eat at least 1g protein/body-weight in lbs daily. Feel free to experiment with higher protein intakes.

8. Rest. Muscles grow after your workout, not during. Give your muscles time to recover & grow.

  • Don’t Train Daily. Keep one day rest between two workouts.
  • Sleep. 8 hours of sleep on average should be enough.

9. Plan Ahead. Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Plan ahead:

  • Free Time. Train early in the morning or directly after work.
  • Prepare. Prepare your food for work, prepare your gym bag.
  • Shop. Go to the grocery store, get the food you need to build muscle.

Build a lifestyle that helps you achieving your goals. Build the exercise habit.

10. Persist. Don’t believe the hype. It takes time to build muscle. If you’re a beginner: at least 2 months to see serious change. Measure your muscle gains & keep a training log to keep yourself motivated.

The only thing that will prevent you achieving success is you. Persist.

He also responds to some comments, including a discussion of common myths.

Written by Leisureguy

28 September 2007 at 12:59 pm

Posted in Daily life, Health

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One Response

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  1. Hi there, I really like what you are saying although I can’t agree fully on all things you are saying. But I really appreciate your efforts to explain details on muscle building and fitness in general. I would like to see more sites/blogs like this one.

    Cheers ,
    Sasha James
    fitness coach and gym owner
    http://www.advice-masters.com

    Like

    sadhu108

    26 April 2008 at 12:25 pm


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