By Chess McDoogle Platinum Quality Author
Learning how to gain weight and muscle has to involve learning how to eat properly. We want to accomplish two things through our eating program: Gaining mostly muscle weight while minimizing fat gain. In order to do this, you mainly need to pay attention to two things:
1. Protein. Make protein the base of each meal. Everything else is secondary, while protein is your main focus. The very rough measure of how much protein to eat per meal is envisioning an amount which would fit and fill your hand if you cupped it. Another method is taking 1.5 and multiplying that by your bodyweight. That will be your daily gram amount of protein intake which you can divide up for each meal. Both these methods are general and rough, yet will give you a starting point as which to figure your protein intake. All in all for someone looking to gain muscle, a minimum of 20 grams is usually recommended for each meal.
2. Calories. You have to get enough overall calories for your body to gain weight. As protein is your base, it won't supply all your needed daily calories. The rest should come from a combination of carbohydrates and fats. The ratio of each is going to differ individually, but in general you could start with a decent size serving of carbs, such as brown rice, and then add a smaller serving of fat, say a small handful of peanuts. Some individuals can handle a higher carb meal, while others need to lower their carb amount, while slightly raising fat amount. A rough guide to how many calories you should eat daily to gain weight and muscle is multiplying your bodyweight by the number 15.
This is a very general base which can get you rolling in the gaining muscle and weight game, while making adjustments along the way to dial in your progress. Combined with the right muscle gaining weight workout, one can expect to pack on size to their frame in 6-8 weeks.
For information on the right muscle gaining workout to follow and specific weight gain eating plans, see http://gaining-muscle.blogspot.com/ Here you can cut to the chase with an outlined workout and diet which can have you gaining weight as quickly as possible. http://gaining-muscle.blogspot.com/
Article Source: http://EzineArticles.com/?expert=Chess_McDoogle
Tuesday, July 3, 2007
Tuesday, June 12, 2007
The 10 Most Common Training Mistakes
Bodybuilding - The 10 Most Common Training Mistakes
By Rob Pitt
If you are not getting the training results that you have come to expect, there is probably a good reason for it. Or several even. The following are the ten most common bodybuilding mistakes and one or more of them could be derailing your efforts in the gym.
1) Overtraining
The phrase, too much of a good thing is bad, definitely applies to bodybuilding. Spending two hours or more in the gym can lead to overtraining. Believe it or not, some of the world's top bodybuilders spend an average of an hour or less working out. Adopt their mindset, and start thinking quality over quantity.
2) Not Enough Rest Between Workouts
Following a really hard workout, your body needs time to rest. For example, if you work your chest on Tuesday and it is still sore on Friday, when you are scheduled to work chest again, then wait until Saturday, or Sunday even. Giving your muscles time to fully recover is more important than blindly sticking to some set schedule.
3) Poor Form
Proper form, including a full range of motion in your movements, is a key factor in muscle growth. You cannot properly stimulate muscle-fibers with half or three-quarter movements, and poor form can lead to injuries.
4) Too Much Weight
Directly related to poor form is the use of too much weight. Sometimes it is necessary, when entering the gym, to check your ego at the door. Heavy weight may be required to stimulate muscle growth, but sacrificing form just so you can add a couple more plates to the bar is not the answer.
5) Too Little Weight
On the other hand, not using enough weight will do nothing to stimulate new muscle growth. Muscles simply will not grow if they are not overloaded. So continue to use heavier and heavier weight, just watch your form and make sure you are performing full-range movements.
6) Poor Nutrition
In order to enjoy bodybuilding success, you have to eat the right foods, including lean meats, fruits and vegetables, and whole grains. And you need to make an effort to eat them in the right proportions. A good rule of thumb is 50 percent carbohydrate, 35 percent protein and 15 percent fat. Also, drink lots of water, at least 64 ounces a day.
7) Skipping the Warm-up
A proper warm-up before you workout makes your muscles more flexible, enabling you to lift heavier weights. Warming-up also promotes a full range of motion, reducing the likelihood of training injuries.
8) Inadequate Sleep
Getting at least seven to nine hours sleep every night gives your body the down-time it needs to grow. Lifting weights tears down the muscles and in order for them to recuperate and build back up stronger than before, you must get adequate sleep.
9) Lack of Variety
Doing the same routine, day after day, without mixing in new exercises or variations in your sets and reps, can bring new muscle growth to a halt. Changing things up a little on a regular basis keeps your muscles from adapting, forcing them to grow.
10) Lack of Intensity
You can train year after year without seeing any appreciable results if your workouts lack intensity. Said another way, you get out of something what you put into it. Increase your intensity level and better results are sure to follow.
Go to http://MuscleTraining101.com/ to learn more!
Article Source: http://EzineArticles.com/?expert=Rob_Pitt
By Rob Pitt
If you are not getting the training results that you have come to expect, there is probably a good reason for it. Or several even. The following are the ten most common bodybuilding mistakes and one or more of them could be derailing your efforts in the gym.
1) Overtraining
The phrase, too much of a good thing is bad, definitely applies to bodybuilding. Spending two hours or more in the gym can lead to overtraining. Believe it or not, some of the world's top bodybuilders spend an average of an hour or less working out. Adopt their mindset, and start thinking quality over quantity.
2) Not Enough Rest Between Workouts
Following a really hard workout, your body needs time to rest. For example, if you work your chest on Tuesday and it is still sore on Friday, when you are scheduled to work chest again, then wait until Saturday, or Sunday even. Giving your muscles time to fully recover is more important than blindly sticking to some set schedule.
3) Poor Form
Proper form, including a full range of motion in your movements, is a key factor in muscle growth. You cannot properly stimulate muscle-fibers with half or three-quarter movements, and poor form can lead to injuries.
4) Too Much Weight
Directly related to poor form is the use of too much weight. Sometimes it is necessary, when entering the gym, to check your ego at the door. Heavy weight may be required to stimulate muscle growth, but sacrificing form just so you can add a couple more plates to the bar is not the answer.
5) Too Little Weight
On the other hand, not using enough weight will do nothing to stimulate new muscle growth. Muscles simply will not grow if they are not overloaded. So continue to use heavier and heavier weight, just watch your form and make sure you are performing full-range movements.
6) Poor Nutrition
In order to enjoy bodybuilding success, you have to eat the right foods, including lean meats, fruits and vegetables, and whole grains. And you need to make an effort to eat them in the right proportions. A good rule of thumb is 50 percent carbohydrate, 35 percent protein and 15 percent fat. Also, drink lots of water, at least 64 ounces a day.
7) Skipping the Warm-up
A proper warm-up before you workout makes your muscles more flexible, enabling you to lift heavier weights. Warming-up also promotes a full range of motion, reducing the likelihood of training injuries.
8) Inadequate Sleep
Getting at least seven to nine hours sleep every night gives your body the down-time it needs to grow. Lifting weights tears down the muscles and in order for them to recuperate and build back up stronger than before, you must get adequate sleep.
9) Lack of Variety
Doing the same routine, day after day, without mixing in new exercises or variations in your sets and reps, can bring new muscle growth to a halt. Changing things up a little on a regular basis keeps your muscles from adapting, forcing them to grow.
10) Lack of Intensity
You can train year after year without seeing any appreciable results if your workouts lack intensity. Said another way, you get out of something what you put into it. Increase your intensity level and better results are sure to follow.
Go to http://MuscleTraining101.com/ to learn more!
Article Source: http://EzineArticles.com/?expert=Rob_Pitt
The Best Bodybuilding Workout
The Best Bodybuilding Workout
By Michelle Bery Platinum Quality Author
Bodybuilding continues to be a popular sport that attracts enthusiasts who enjoy it as a hobby or prefer to compete among peers. In either case, in order to be successful, it is imperative to implement and remain committed to a comprehensive bodybuilding workout that will build and maintain muscle and maximize performance.
For many an effective bodybuilding workout means a daily trip to the nearby gym. For others, the workout happens at home. But no matter where you choose to conduct your bodybuilding workout, there are a few general rules to keep in mind. First and foremost, safety is the key to successful bodybuilding. Performing exercises that do not utilize proper technique will not only hinder you from reaching your maximum potential; it will put you at risk for serious injury. For those who are just beginning a bodybuilding workout, therefore, it may be beneficial to begin with the help of a personal trainer who can assist you in learning the proper exercise techniques.
An effective bodybuilding workout combines a number of elements in order to achieve maximum physical fitness. A successful workout should include adequate cardiovascular work – such as running, walking, or aerobics – to increase the heart rate and improve cardiovascular health; committed core work – such as Pilates or yoga – that improves flexibility, strengthens abdominal and core muscles, and keeps muscles limber; and, most important to bodybuilding, weight training that utilizes a combination of weights to build and sculpt muscle.
In addition to safety, commitment is just as important to a bodybuilding workout. While a three-day-a-week workout may be adequate for those who are not bodybuilding but still trying to adopt a healthy lifestyle, this schedule will not be enough to successfully meet bodybuilding goals. Those who are serious about bodybuilding often spend many hours a day in the gym; a bodybuilding workout is a serious commitment that requires quite a bit of sacrifice. Most bodybuilders will adopt a very particular schedule when it comes to their workout routine – scheduling cardiovascular and core work and planning weight training to work certain muscle groups on one day and other muscle groups on others.
Bodybuilding is not for everyone. But for those who are enthusiastic about participating in this sport as either a hobby or in order to compete, they will tell that a committed and comprehensive bodybuilding workout is imperative to your success.
For easy to understand, in depth information about bodybuilding workout visit our ezGuide 2 Bodybuilding.
Article Source: http://EzineArticles.com/?expert=Michelle_Bery
By Michelle Bery Platinum Quality Author
Bodybuilding continues to be a popular sport that attracts enthusiasts who enjoy it as a hobby or prefer to compete among peers. In either case, in order to be successful, it is imperative to implement and remain committed to a comprehensive bodybuilding workout that will build and maintain muscle and maximize performance.
For many an effective bodybuilding workout means a daily trip to the nearby gym. For others, the workout happens at home. But no matter where you choose to conduct your bodybuilding workout, there are a few general rules to keep in mind. First and foremost, safety is the key to successful bodybuilding. Performing exercises that do not utilize proper technique will not only hinder you from reaching your maximum potential; it will put you at risk for serious injury. For those who are just beginning a bodybuilding workout, therefore, it may be beneficial to begin with the help of a personal trainer who can assist you in learning the proper exercise techniques.
An effective bodybuilding workout combines a number of elements in order to achieve maximum physical fitness. A successful workout should include adequate cardiovascular work – such as running, walking, or aerobics – to increase the heart rate and improve cardiovascular health; committed core work – such as Pilates or yoga – that improves flexibility, strengthens abdominal and core muscles, and keeps muscles limber; and, most important to bodybuilding, weight training that utilizes a combination of weights to build and sculpt muscle.
In addition to safety, commitment is just as important to a bodybuilding workout. While a three-day-a-week workout may be adequate for those who are not bodybuilding but still trying to adopt a healthy lifestyle, this schedule will not be enough to successfully meet bodybuilding goals. Those who are serious about bodybuilding often spend many hours a day in the gym; a bodybuilding workout is a serious commitment that requires quite a bit of sacrifice. Most bodybuilders will adopt a very particular schedule when it comes to their workout routine – scheduling cardiovascular and core work and planning weight training to work certain muscle groups on one day and other muscle groups on others.
Bodybuilding is not for everyone. But for those who are enthusiastic about participating in this sport as either a hobby or in order to compete, they will tell that a committed and comprehensive bodybuilding workout is imperative to your success.
For easy to understand, in depth information about bodybuilding workout visit our ezGuide 2 Bodybuilding.
Article Source: http://EzineArticles.com/?expert=Michelle_Bery
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