3 Ways to Build Muscle Fast - How to Get Muscles in 2 Weeks
The goal of a weight gain program is to gain lean muscle mass with little or no increase in body fat. Most people understand this, but become flustered with how they're going to go about it and become frustrated or quit when their weight loss or strength gains stall. A lot of people don't understand that it takes a couple of months minimum to see real results. In fact, most health clubs make their money from cancelled three month memberships, and they offer a three month membership for exactly that reason (ever notice that?). They want you to quit. Building muscle is a daunting task for a lot of people, and I hope to help you out a little bit with this article.
Most people wonder if it is possible to gain lean muscle mass while losing body fat at the same time. The short answer is yes, but it's a little more tricky than that. It takes careful diet and exercise, and when I say careful, I mean really careful. In my opinion, it is much easier to do your muscle building routine in cycles. For example, you would overeat and lift heavy for 6 weeks, and then dial back the calories and increase cardio for 4 weeks. In this way you would be gaining muscle for 6 weeks, and burning fat for 4 weeks. These cycles are referred to as bulking and cutting cycles, respectively. This is a well accepted methods among athletes, powerlifters, and bodybuilders to gain muscle and burn fat.
This would benefit on two levels: first, adequate attention would be paid to fat loss while strengthening the midsection at the same time and second, you would have to spend lesser time on exercising overall.
Depending on your goal, you would use the corresponding formula. For example, I weigh about 200 pounds. If my goal was fat loss, I would consume 2400-2600 calories a day. If my goal was to maintain my weight, I would consume 3000-3200 calories per day. If I wanted to gain weight, I would eat 3600-3800 calories per day. Finding BMR is obviously more complex than this, and there are many factors that determine your BMR. This is good for a ballpark estimate, though.
The way you inflict micro-trauma is to increase the workload on the muscle. The best method for increasing this workload I can very from person to person, but it generally follows the method of working the muscle to the point of failure. Most people, trainers included, will tell you the best method for gaining size is to do 3 - 5 sets of 5 - 8 reps working with 70 - 85% of your one-rep max.
Ensure The Right Nutrition For The System All weight loss efforts ultimately boil down to the right nutrition. Remember that the actual six pack abs can be achieved in the kitchen and not in the gym. So eat right to create a calorie deficit within and weight loss would follow on its own. Watch your calorie intake and eat nutritious foods. Cut down on trans-fats intake, avoid bad carbohydrates and maintain a healthy distance from fast foods. Instead switch over to healthy fresh fruits and veggies, and keep the system hydrated at all times. Consuming whole grains like oats, barley and nuts, green tea, eggs, lean meats etc. would also help. Make sure that you keep the above things in mind while chalking out your six pack abs regime. However, if you need some concrete well chalked out plans and methods for the same, I would suggest that you read through the below mentioned resource for an all-inclusive fat loss and body toning guide. - 17269
Most people wonder if it is possible to gain lean muscle mass while losing body fat at the same time. The short answer is yes, but it's a little more tricky than that. It takes careful diet and exercise, and when I say careful, I mean really careful. In my opinion, it is much easier to do your muscle building routine in cycles. For example, you would overeat and lift heavy for 6 weeks, and then dial back the calories and increase cardio for 4 weeks. In this way you would be gaining muscle for 6 weeks, and burning fat for 4 weeks. These cycles are referred to as bulking and cutting cycles, respectively. This is a well accepted methods among athletes, powerlifters, and bodybuilders to gain muscle and burn fat.
This would benefit on two levels: first, adequate attention would be paid to fat loss while strengthening the midsection at the same time and second, you would have to spend lesser time on exercising overall.
Depending on your goal, you would use the corresponding formula. For example, I weigh about 200 pounds. If my goal was fat loss, I would consume 2400-2600 calories a day. If my goal was to maintain my weight, I would consume 3000-3200 calories per day. If I wanted to gain weight, I would eat 3600-3800 calories per day. Finding BMR is obviously more complex than this, and there are many factors that determine your BMR. This is good for a ballpark estimate, though.
The way you inflict micro-trauma is to increase the workload on the muscle. The best method for increasing this workload I can very from person to person, but it generally follows the method of working the muscle to the point of failure. Most people, trainers included, will tell you the best method for gaining size is to do 3 - 5 sets of 5 - 8 reps working with 70 - 85% of your one-rep max.
Ensure The Right Nutrition For The System All weight loss efforts ultimately boil down to the right nutrition. Remember that the actual six pack abs can be achieved in the kitchen and not in the gym. So eat right to create a calorie deficit within and weight loss would follow on its own. Watch your calorie intake and eat nutritious foods. Cut down on trans-fats intake, avoid bad carbohydrates and maintain a healthy distance from fast foods. Instead switch over to healthy fresh fruits and veggies, and keep the system hydrated at all times. Consuming whole grains like oats, barley and nuts, green tea, eggs, lean meats etc. would also help. Make sure that you keep the above things in mind while chalking out your six pack abs regime. However, if you need some concrete well chalked out plans and methods for the same, I would suggest that you read through the below mentioned resource for an all-inclusive fat loss and body toning guide. - 17269
About the Author:
Encontrar un Trabajo Empleo es fcil si sabe dnde buscar Trabajar desde casa es fcil si sabes como
posted by X - Men at
12:46 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home