Changing up Your Already Established Workout Routine To Build Muscles

 

Building muscle quickly is all a matter of perception, and muscles is a natural fat fighter. Fast, in this case, means months or even years depending on one’s workout plan. It takes commitment, dedication, and patience. You can’t start a workout routine to build muscle and notice much of a difference to your muscle mass in the first month or two. You can, however notice the difference in how you feel, increase your stamina and lose weight almost immediately when accompanied by a proper nutritional diet. Feeling better and losing weight should be the incentive that will keep you on track to achieve your goals with your workouts routine to build a lean body.

 

Set goals! Make short term and long term goals as it relates to your workout routine. Don’t set goals that are unattainable or out of reach. Write them down. Then you can take pride and have a sense of accomplishment when they are achieved. When you go to the gym or work out, keep track of what you have done. You want to balance your workouts to assure that you are working all of the muscles in your body. Workout hard between 40 to 70 minutes, 3 or 4 times a week and never for more than 90 minutes at a time.

 

Turn single joint exercises into multi-joint as much as possible. When doing a bicep curl you are bringing your wrist up to your shoulder and back down again utilizing one joint, your elbow. Try this instead. When bringing your wrist to your shoulder move your elbow toward your back in more of a rowing manner. You still have the elbow flexion, but now you have the shoulder moving and utilizing all of the muscles around it, in your chest and back. The last exercise has accomplished much more in the same amount of time.

 

When doing squats often considered the king of muscle building exercises, you stand with your legs about shoulder width apart, feet pointed straight out, drop your hips back keeping your upper body straight. Drop down as if you are sitting down in a chair and stop when your knees hit about a 90 degree angle. This is putting pressure on your quads, hamstrings and gluts. Then you come back up and do it again. Now try it this way instead. Keep the instructions for the squats the same except when you come up, jump up, bringing your arms over your head jumping jack style, clap your hands together and repeat. Not only are you utilizing almost every muscle but you are using all of the smaller muscles that help you stabilize your body. This helps you gain and maintain a more efficient body and builds muscle mass more quickly with faster weight loss.

 

Hundreds of books have been written about weight loss and fitness nutrition. I’m going to try to fit some of the most helpful information into this paragraph. With a workout routine, natural whole foods are the best. Stay away from processed food as much as possible. Protein is a necessary part of your diet for the growth of muscles. This includes lean red meat, dairy products (egg are very high in protein), fish and chicken among others. Do not cut them out of your diet.

 

Soy protein is not a great source of protein and shouldn’t be substituted as the main protein in your diet. Only eat carbs after a workout and limit your intake. Eat 6 to 8 small meals every 2 to 3 hours daily. Eat vegetables with every meal, yes, every meal! One of the great things about vegetables is they are low in calories. Only drink water and green tea.

 

Below is my favorite recipe and I prepare it in much larger batches and separate it into smaller portions that are easy to take anywhere and microwave.

Total calories for this meal is 390, protein 29g, fat 20g and is perfect for my caloric intake with 6 meals a day. 4 ounces (1 cup) Oriental vegetables, 3 ounces lean sirloin, 3 or 4 dashes of soy sauce, 1 tsp teriyaki sauce, 1tsp lemon juice, 1tsp lime juice, 1tsp minced garlic, 1 large red bell pepper, 1 cup of frozen green beans, 1tsp BBQ sauce, 1Tbs Olive oil Salt & Pepper to taste.

 

Blanch vegetables in boiling water for 5 minutes. Drain vegetables and sautee in frying pan with olive oil, minced garlic, salt and pepper until the vegetables are starting to brown. Cut sirloin into small bite size pieces and add to frying pan along with the remainder of the ingredients. Simmer for 5 to 10 minutes or until sirloin is cooked to your desired temperature. Then dig in and Enjoy! Don’t Forget to check out some of my books on diet and exercise and the different types of workout routines here.

A Proper Workout

 

So you’ve decide that you want to get start a workout program and get into shape. Maybe because if you missed getting in shape this summer, then next summer will be approaching again soon and you want to bare it all on the beach, but you don’t know the proper workout to get it done effectively. It is really not all that difficult to learn how to get the body you want.

 

There really is just a few things that you are going to have to make sure to do if you want to really start a proper workout program. Most trainers agree that warming up before each workout is important. When you warm up, you pump blood through your muscles and raise their temperature. This makes them less prone to injury. You should start out with a warm up before any proper workout.

 

Stretching

Most people were taught to stretch first thing before starting a workout, But really they shouldn’t. To start a proper workout, you should first do some light aerobics to warm up. This warms up the muscles first. Next you will want to do some static stretches. That is stretches that slowly stretch the muscles through their full range of motion. Do each stretch at least twice, holding the maximum position 10 seconds. Don’t bounce while stretching. This will cause you to pull or tear the muscles.

 

Aerobics

The best way to start any proper workout is with some aerobics. You can start off on a treadmill or bike for ten or so minutes. Do some light jogging or a fast walk while carrying hand weights. Aerobics will also help you lose weight and show off all the muscles you will be building by sticking with your workout routines.

 

Light weights

Do the exercises that you are going to be doing in your proper workout, but only use half the weight. This will allow you to stretch the muscles in the exact way that you will be using them and this will warm you up quickly. Or you can use your own body weight and start off with some push ups, sit ups or pull ups. Warming up is a very important part of a proper workout so be sure to put in the few extra minutes it takes before your workout.

 

Your Core Workout

When you are doing your core workout that is the time to get up to your optimal workout level. Remember, your will gradually increase your workout from warm up to a more intense level for at least 45 minutes. In this workout period is when you will get all of your hard work done whether you are going to be working with free weights or machine weight to really target muscle development and definition, or whatever your goal is for building the body you want. You are the master of shaping your body however you want it to look based on a proper workout plan. Heavy weights with fewer reps of around 5-8 reps will make you look more stockier, muscular and heavier in appearance. While lighter weights with lots of reps usually in the range of 15-25 reps will give you a longer, leaner and more defined look.  Again, workout out at a level where your body feels like it is getting a good workout in, and it will materialize itself based on the work load placed on it in a short amount of time; gauge your workout regarding reps and the weights used for a more precise look that you are seeking. There is a science to working out, and anyone working out regularly for a decent amount of time will start to figure the formula out. Your body will talk to you and tell you what it wants at times, and after you’ve do a workout it requires, it will respond by changing its appearance gradually. Doing a proper workout does not have to be hard, there is a strategy to it as mentioned above. You must plan for a proper workout and execute to see the gains of your hard work.

 

Cooling Down

Cooling down is just as important as warming up. During any workout there is an increase of blood flow to your muscles. This is what gives you that “pumped up” look. You will want to get that blood flowing again and not just centralized in your muscles. To do this simply do some light aerobics like walking or a few light reps with a small amount of free weights. This will squeeze the blood out of your muscles and get it flowing towards your heart once again. You should always cool down at least for five minutes after every proper workout.