7 Tips For Muscle Building

7 Tips For Muscle Building

Maybe you’ve had sand kicked in your face. Maybe you’ve lost one too many attainable women to beefier guys. Or maybe you’ve read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.

But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. 

“Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” he says.

Here’s your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.

1. Maximize muscle building. The more protein your body storesin a process called protein synthesisthe larger your muscles grow. But your body is constantly draining its protein reserves for other usesmaking hormones, for instance. The result is less protein available for muscle building. 

To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, a professor of nutrition at Virginia Tech University. 

As for when to eat it and what kind you need?

2. Eat meat. Shoot for about one gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a daythe amount he’d get from an eight-ounce chicken breast, one cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and two ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

Discover The Truth about Protein[1].

3. Eat more. In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself two weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day).

A. Your weight in pounds: _____

B. Multiply A by 12 to get your basic calorie needs: _____

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise)_____

D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____

F. Add D and E, and divide by 7: _____

G. Add C and F to get your daily calorie needs: _____

H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your biggest muscles. If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. 

Learn How Liam Hemsworth Got Ripped for The Expendables 2.[2]

5. But first, have a stiff drinkFat Loss. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained six grams of essential amino acidsthe muscle-building blocks of proteinand 35 grams of carbohydrates. 

“Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton,  an exercise and nutrition researcher at the University of Texas in Galveston.

For your shake, you’ll need about 10 to 20 grams of proteinusually about one scoop of a whey-protein powder.  Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with four  ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better. 

“Liquid meals are absorbed faster,” says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.

6. Lift every other day. Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. “Your muscles grow when you’re resting, not when you’re working out,” says Michael Mejia, a certified strength and conditioning specialists, and Men’s Health exercise advisor. Mejia is a former skinny guy who packed on 40 pounds of muscle using this very program.

40 Foods with Superpowers[3]

7. Down the carbs after your workout. Research shows that you’ll rebuild muscle faster on your rest days if you feed your body carbohydrates. 

“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, or a peanut-butter sandwich.

Click here for all 10 muscle-building tips from Men’s Health.[4]  

 

 

 

References

  1. ^ Discover The Truth about Protein (www.menshealth.com)
  2. ^ Learn How Liam Hemsworth Got Ripped for The Expendables 2. (www.menshealth.com)
  3. ^ 40 Foods with Superpowers (www.menshealth.com)
  4. ^ Click here for all 10 muscle-building tips from Men’s Health. (www.menshealth.com)

Original Story Here

Resources:

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workout tips from the stars. We at the BeTrendMe office are always amazed at how celebrities stay fit and make it look so easy to maintain such great bodies. But at last, their tips and secrets have been discovered as some of … http://betrendme.com/2012-09-01-btm-health-kick-some-workout-tips-from-the-stars.html

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11 Responses to “7 Tips For Muscle Building”

  1. Workout Tips? I need some tips on how to maximize my workout. I’m 15, stand 6ft 1in, and weigh 172. I’ve got a curlbar, 60 lbs worth of weight in 10 lb ingriments, 2 15 lb dumbells, 1 35 lb dumbell, and a machine that supposedly goes up to 200 lbs to work with. What should I eat, what supplements should I drink (I’m on some whey protein that you pick up at vitamin shoppe), what execises should I do to maximize results and gain muscle and lose some weight. I’m pretty active, especially at running and weightlifting, so I’m not a beginning exerciser. I’d just like to see some better abs, bulkier biceps/triceps, a nicer back and shoulders, and most of all, a good looking chest. I really need to work on my chest and abs. It’s hard for me to get good results in those areas. So if you don’t mind, give a little help. By the way, is it okay to weightlift every week day, or should I switch between running and weightlifting daily? Been wandering about that.

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    • HealthNut Reply

      Alternate between running and weightlifting everyday. It’ll help your muscles and give your workout some variety. For your chest and shoulders: benchpress, benchpress, benchpress.

      Squats. Hold your arms in front of you and put your hands together. Squat down, back straight and keep your feet shoulder width apart. Start with 2 sets of 20.

      Crunches. Do 3 sets of 33 and a different kind of crunch for every set. Start by laying on the floor and propping your legs up on the mattress (cross your ankles). Do a set of 33 crunches that way. Scoot back and hold up your legs in the same position as before. Do a set of 33 that way. Now do bicycle crunches (a set of 33).

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  2. Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

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    • HealthNut Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

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  3. Allover Workout Tips For 17 Year Old Female? I want to flatten my stomach and tone up my arms. Does anyone have any good tips or links to simple workout routines?

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    • HealthNut Reply

      Try having fun while doing a workout, and incorporate both toning and cardio. watch tv or listen to music while doing sit ups or push ups. or just find random things around your house that are heavish for you and lift while watching tv or smoething. dance, or find workout videos on youtube. it helps:) good luck!
      this is one that i tried out…
      also watch what you eat!

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  4. Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

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    • HealthNut Reply

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

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  5. Can You Guys Suggest Me Some Workout Tips? I dont want bulky. Just a skinny type. With chest, arms and abs. Please suggest some diet tips and workout as well. I am 20 years old 66 kg hight 5ft 6inch.

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  6. What Are Some Good Teen Workout Tips? I live in a small town with no gym. And my don’t have a soccer team. Im trying to workout. Get more muscule and lose weight. I do that every once and awhile but i don’t know if im doing it right. Anyone have any tips what to do?
    About the soccer team i meant that there isnt one this year!!

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