The Three Components Of Muscle Building
September 5, 2009
Muscle Building is a combination of the workout, your diet, and your rest periods. Muscles will not grow without these three components. You need these three things to gain lean body muscle.
Weight training includes resistance training with weights and sometimes just your own body. Compound weight training exercises work a lot of muscles at one time. Some examples of these are dead lifts, squats, bench presses, and pull-ups.
To start your programs use the above exercises. Try to do 3-5 sets of 6-12 reps. Rest one minute between each exercise. You want to stress your body but do not over train, as this could lead to injury.
To gain muscle mass you need to eat more calories then you burn. 3500 calories equal one pound. You would need to eat 500 extra calories each day for one week to gain a pound. You need to eat a substantial amount of calories to build muscle mass especially if your workout routine includes aerobic exercise.
Nutrition is the main stay of the bodybuilders program. Bodybuilders eat six meals a day instead of three. They generally divide their diet into 40 percent carbohydrates, 40 percent protein, and 20 percent fats.
Good sources of protein come from fruits, vegetables, and whole grains. Good sources of protein come from eggs, poultry, lean meats, and fish. Fats in your diet should be mono-saturated. Good fat sources come from sunflower seeds, walnuts, olives, olive oil, flaxseed oil, and sunflower oil to name a few.
Finally, rest is one of the most important components of a bodybuilders program. It is during rest that your body is repairing and growing muscle mass. You have to allow sufficient rest periods and do not over train or this will not occur.
Always allow 24 hours between each workout. Try to get at least eight hours of sleep a night if you can. These are the three primary components of any bodybuilders plan, the workout, the diet, and the rest periods.
To build muscle mass you need these three components to succeed. Start today and you will see dramatic changes in your body within 8 to 12 weeks.
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