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The needs and requirements of a person can greatly dictate the fitness goals of an individual and accordingly alter his body building program. Therefore, consider what you want to achieve from your body building program - whether you want to become bulky and huge, or a successful professional weight-lifter or did you want to tone up your unattractive, sagging body to make it appear well-toned and attractive? Therefore, ascertain your objectives clearly and the estimated time available with you to achieve your goals so that you can plan your body building schedule and calculate the intensity, frequency and duration of your workouts to be able to fulfill your final objectives. In order to add shape to your body, you must choose such a weight lifting routine, which involves the use of slightly heavier weights for some specific focus areas (such as the biceps, chest, back or the shoulders), to make them appear powerful and strong while lighter weights can be used for other parts of the body. However, in case you aspire to grow huge, and add thick layers of muscular mass to your body, then you must adopt such a weight lifting routine, which involves the use of high intensity techniques. Additionally, you will also need to take lot of rest. This will stimulate the muscles in your body to respond, repair, recover and grow into strong, healthy muscles. But this is not an easy task. You need to put in a lot of hard work through regular workouts involving lifting heavy weights. Very often beginners get discouraged if the results are not very encouraging. For making your muscle building program more effective, there are 3 essential ingredients - strength training, proper diet, and sufficient rest. Step 1 - Strength Training and Weightlifting: Your workout routine must compulsorily include 4 compound movement exercises (those exercises that involve the use of more than one muscle) for effective muscle building - Bench Press (chest workout), Squats (leg workout), Dead lifts (back workout), and the Military Press (shoulder workout). Step 2 - Eating a nutritious diet: For effective muscles building, you must take a high calorie diet and you need to increase your protein intake drastically (at least to 2 gm/kg of your body weight), irrespective of whether you have done a workout on that day or not. Your diet must be full of minerals, vitamins, and carbohydrates for a ready supply of energy to fuel your workouts. Step 3 - Ample Rest periods: Although you need to be consistent and regular with your workouts, you should also take the much needed rest to allow sufficient time for repair and recovery of the strained muscles. Ideally, you must allow two days of rest period between subsequent workouts.
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Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly recognized, all-inclusive bodybuilding package.
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