Are you looking for a New Years Resolution to tone your body and turn some heads? If so, you are in the right place. I have a few tips on how to get started, then the remainder of it is going to be up to you, your diet and your exercise habits. We all want to build our muscles so that we are more tone, and not flabby. Finding out how to build strength and increase muscle mass is simple. It really comes down to two things: working out, and giving your body the right fuel.
A proper warm-up consists of two phases:
- A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
- Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).
Cool Down
The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.
How To Build Body Work Outs:
Obviously, body builders have to train. There is no shortcut here, although of course there are ways to increase the effectiveness of the training that you do. The first of these ways is to make sure that you have an efficient bodybuilding workout routine.
What does this mean? Well... this means deciding which exercises you will do on which days. It is vital to plan this because each muscle needs at least one full day recovery time between workouts. The workout breaks down the muscle and the recovery time is when it builds up again, stronger than before. That's why more training is not necessarily better.
To build muscle size rather than strength, aim for sets of around 10 reps with a short rest of around 1 minute between sets. The importance of good form cannot be over emphasized. You must learn to do each exercise correctly in the beginning when you are learning how to build body and have somebody check your form from time to time too. A qualified trainer is best. If you must learn from a video, at least have a buddy there to watch that you are doing everything correctly. You cannot work out and look in the mirror at the same time.
You need to push your muscles to fatigue, so that they are stressed enough to trigger the muscle building during recovery time. However, you should never exercise beyond the point where you have good form. Your last rep should be the last one that you can do with perfect form. If you get tired sooner, reduce the weight; if you could have done several more, increase it.
It helps to have someone that will act as spotter when you are figuring this out, especially on a bench press. They can help you with the weight and avoid accidents if you find you have lifted one rep too far. Don't over do it...
Do You Know How To Build Your Body With The Right Fuel?
When you want to build muscle rather than fat it is vital to have the right food. Avoid junk and sugary foods and concentrate on proteins and complex carbohydrates. Might I stress very seriously to drink plenty of water through the day. Cut down on alcohol.Alcohol will dehydrate you!
Proteins include meat and dairy but it also includes beans, nuts and seeds. There is even some protein in vegetables. Complex carbohydrates are whole grain carbs such as brown rice, whole grain bread, oatmeal, corn etc, plus fruit and starchy vegetables like potatoes and carrots.
Most bodybuilders add whey protein, creatine or other supplements to their diets. Do remember though that these are not intended to replace a healthy diet, only to supplement it. During your workout, choose a sports drink that includes protein as well as carbs. This is the best combination for reducing muscle damage plus fast muscle building and recovery. Follow this with a high carb drink or snack within a half hour after your workout, to stimulate glycogen production. Remember...eat often and eat smaller meals to keep your body's supply of fuel steady and even. Figure out some healthy snacks. When it comes to learning how to build body and muscle mass, it is much better to have 5-6 small meals than 2-3 large ones.
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