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Maximize Muscle Growth" - Your Health Success ezine
June 20, 2017
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Health Report: 3 Keys to Maximize Muscle Growth
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Optimum Health Tip:How much fruits and vegetables should you eat?
It depends on your age, gender and activity level, but most people need between 5-9 servings per day.
1 serving of fruit = ½ cup chopped fresh fruit, ¼ cup dry fruit, 1 medium fruit or ½ cup grapes.
1 serving of vegetables = ½ cup chopped vegetables or 1 cup green leafy vegetables.
How to get more fruit in your diet: Skip the cookies and add a fruit to your lunch, top your cereal or yogurt with fruit and add it to your cooking.
How to get more veggies in your diet: Serve more salads, pre-chop vegetables for easy snacking, incorporate vegetables into favorite like mac and cheese, meatloaf and more.
Start a “veggie challenge” with your family. Try a new vegetable each week and commit to eating the appropriate number of servings per day.
"The wish for healing has always been half of health."
- Lucius Annaeus Seneca
"Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work."
"Beer makes you feel the way you ought to feel without beer. "
REPORT: "3 Keys to Maximize Muscle Growth"
Having great muscles is the goal for many people. Who doesn't want to look in the mirror and see a body that's fit?
Unfortunately, a lot of people are spinning their wheels when it comes to getting the muscle build that they want.
They end up not doing well because they don't understand the key elements of muscle growth.
Key #1: Understand Proper Strength Training
Strength training isn't something that you dabble in. You either dedicate yourself to it 100% and reap the rewards or you play around with it and you don't get to achieve any of your goals for building a better body.
The whole purpose of strength training is to gain physical strength from head to toe. It benefits everything in your body when you workout this way.
When you get involved with strength training, the end goal is build more power - and build a better body.
Strength training give you more muscle mass, and it also gets rid of body fat as well. You burn fat when you do strength training because you're using more calories as your output than you normally would.
This charges up your metabolism to the point where it stays revved up. When you're doing strength training exercises, you also increase the level of performance that your body can give you.
In any situation that calls for physical output, you have more endurance. You'll also end up with better overall health. There's another side of strength training, too.
Because it's not a walk in the park, it does separate the men from the boys. If you keep at it, you'll gain confidence and stronger muscles. Proper strength training gives you some other nice by-products, too.
You'll not only gain muscle - but speed as well. The better shape that you're in, the faster you can do whatever it is that you need to accomplish.
Now you can start strength training at any age, but you don't want to put it off because aging often results in the loss of muscle.
It's just one of those things that if you don't stay on top of it, you end up losing it. But when you're engaged in strength training, you can keep your muscles healthy and strong - regardless of your age.
You don't have to be a fitness buff or a man to do strength training. It's beneficial for any gender at any age.
The important thing is just to do it. Another reason that it's important is because strength training exercises keeps your bones strong, too.
Strong bones come from exercises that build your strength because you end up gaining bone density.
Strength training also keeps your weight at a healthy level. You'll find that you're also gaining in stamina as you workout.
There's more than one way that you can you do strength training exercises. You have plenty of choices to choose from. You can work out in your own home or you can hit the gym.
Some of the best machines that people in strength training use are weight machines. That's because these help with resistance. Resistance is what builds muscle mass.
Whether you're at home or at the gym, you want to check out the curl machine. This machine is meant to build powerful biceps because of the angle or the resistance level it can put on muscles in motion.
Any machine that gives you a full range of motion is better at building muscle with strength training. They work by isolating the muscle that you want to target.
You get to choose the weight and as you extend your arm, the goal is to keep the weight from dropping all the way.
There are some people who prefer free weights over machines. Barbells are used in strength training because they can also build muscle, but you do have to know the exercises that are best for hitting those targeted muscles.
You'd have to do specific exercises for each muscle group. For example, if you wanted to target your leg muscles, you would look for exercises such as squats or lunges.
For the squat, you'd put the barbell across your shoulders and using your leg muscles, you slowly lower and raise yourself from a squatting position.
If you do lunges, you have the barbell on your shoulders and you step forward with one leg at a 90 degree angle while the other leg is back for balance.
Body weight exercises are also a big part of strength training. For these exercises, you just use the weight of your body as resistance rather than using machines or any exercise tools.
These are exercises like pull-ups, push-ups, sit-ups and abdominal exercises. When you do strength training, one of the keys to success is found in the repetition of the exercises that you do.
This is how you build stamina. The resistance should be at the point that by the time you reach the end of the repetitions you've set for yourself, you're finding it tough to keep going.
Every time that you can complete a set of exercises and still feel like your muscles can take on more, that means it's time to add to the length of your workout.
Some people are under the impression that strength training will take months of hard work before they see any actual results, but this isn't true. With strength training, you'll see results in about ten to fourteen days.
Sometimes, it happens even sooner. The first result that you'll notice is that you have more energy and more strength in your body.
Quickly, you'll begin seeing fat burn off and your muscles will tone up and look more carved.
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REPORT: "3 Keys to Maximize Muscle Growth" cont:Key #2: Use Anabolic Nutrition for Lean Muscle
If you've done any searches about the best nutrition to use for building muscle, you'll get overwhelmed with the information that's out there. Some of them will advocate taking supplements to build muscle.
The reason that anabolic nutrition is important is because you want a diet that works with the kind of body you currently have.
This diet is great for use by people who want to build muscle but may not necessarily have it yet and they've struggled in the past.
Since people aren't cut from the same mold, nutrition plans shouldn't be, either. No two people are 100% identical - not even identical twins.
Your height as well as your weight is taken into consideration for what you should eat and when you should eat it.
Body types are important when it comes to building muscle because it can work for you if you eat and work out according to that body type.
If you don't eat and work out according to your body type, then you'll have more of a struggle on your hands.
So, first learn which body type is yours. There are three basic types that are used to help identify what diet and muscle building program would work out the best for you.
The first body type is ectomorph. People with this body type have a fairly skinny build. Their bones appear small and almost fragile. They find it difficult to put on muscle.
They can usually eat whatever foods in whatever amounts they want to because they don't gain weight very well. The reason for this is because they have a pretty fast metabolism.
While this keeps them from gaining weight, it also works against them when it comes to building muscle.
Without the proper kind of diet such as the anabolic diet, someone with an ectomorph body type is going to have an uphill battle to build muscle.
But with the right diet, they can do just as well as other body types. Another plus for this body type is that they don't have a problem burning fat. So when they do put on muscle gain, it's all usually healthy, lean muscle.
The second body type is mesomorph. This body type is opposite the ectomorph. People with this kind of body type are usually pretty athletic and they're active.
They have a well-proportioned body that can give them that cut muscle look easily. The challenge for this type of body is that they can also add fat just as easily.
The third body type is endomorph. These are usually people that really struggle to take off weight.
They often have shorter heights and tend too look very flabby when exercise isn't part of their regular lifestyle due to their short stature.
Their body build tends to look fatter than the other body types. This body type struggles to build muscle and has to keep a close eye out for weight gain while adding in a bunch of cardio and muscles for fat burning.
When you're learning about the anabolic diet, you might hear about bulking and cutting. Bulking is where you add on excess calories to your diet.
You end up eating more than your body actually needs for what you're outputting or able to burn.
Cutting is the opposite. You eat a lot less food than your body needs. Though many people think this is a good plan, it's not in reality.
The reason that it's not is because you're teaching your body to hang onto fat because you're putting it in the mode where it's not getting enough fuel.
You might think you're burning fat, but the message that your body is getting is one of famine - so it's holding onto fat and in turn, creating more for future famine periods you're doing during the cutting phase.
Bulking and cutting also introduces your body to insulin insensitivity.
This occurs when your body doesn't react to insulin and it's setting the stage for getting Type 2 diabetes.
This happens because when you overload your bodies with a calorie surplus, your pancreas has to work harder - and there's only so much insulin that your pancreas can release before it can't keep up.
So when it comes to bulking and cutting, it's a better idea to not take part in this for the sake of your pancreas. The payoff is minimal and the risk is just too high.
A better way is to eat healthy during your recovery phase and eat the high carb foods during the bulking up phase.
On the anabolic diet, you'll be eating plenty of high fats and proteins. That includes red meats.
The reason you should be eating fats is because when you give your body something that it needs anyway to work properly and you give it plenty of it, it doesn't hold onto it as much.
It's that whole famine issue your body goes through. If you give it enough, it doesn't feel the need to hold onto fats longer. But if you don't, you can bet you'll struggle to lose fat because your body is going to fight you.
It thinks that it must store and hold onto fat when you don't give it what it needs and craves. Five days a week, you'll focus on vegetables along with fats and proteins.
You need the fat to boost testosterone, which in turn helps your body build muscle. During the five days that you're eating the vegetables, fats and proteins, you should not have many carbs.
But on the weekends, you can have plenty of carbs. This means that you can load up on potatoes and pasta and all of the carbs that give you that full feeling for hours.
When you first begin the anabolic diet, you should know that your body is going to go through an adjustment period just like it does with all diets.
Key #3: Effectively Track and Measure Your Progress
When you strength train, your goal is to increase muscle mass and when you increase muscle mass, you may show a rise in the numbers on a scale.
But gaining muscle actually means that you can experience fat loss because when your muscle mass increases, your fat amount lessens. It can be easy to step on a scale and see only discouragement.
A scale is not an accurate portrayal of muscle growth and shouldn't be used unless you're specifically monitoring weight loss. Instead, you should use other means or a combination of means to track your progress.
One way is through the amount of repetitions that you can now do versus where you were in the beginning of your journey. Duration is another method.
If you could only do five repetitions with difficulty when you started, but now you can do twenty without it, that's one way to see how much your muscles have improved.
Another way is by knowing what your body fat composition is. Between 7-10% is good, but under 10 is better.
To figure out what your muscle mass is, you have to first figure out what your BMI or what your body fat level is.
You can find your body fat by measuring it with a handy tool called a caliper. These devices measure your body fat where your skin folds.
Once you know what your body fat is, you take that reading and multiply it by your current weight.
Someone who weights 200 pounds and gets a 10% fat reading would be carrying 20 pounds of fat.
To figure muscle gain, you can also take your weight and body fat before you started and subtract your current weight and body fat.
That will tell you how much muscle you gained. You can also use a tape measure to check your body for muscle growth. You would measure your biceps, chest, legs, etc.
The increase in inches will tell you the muscle gain. You can use before, during and after pictures to see proof of what your muscles look like.
Check your progress regularly because you'll often see an improvement by seeing it on the measuring tape before you'll notice it in the mirror.
Check out our online guide here if you have more questions about other Body Building and also our guide here if you want to know more about nutrition for building muscle growth.
Warren’s Notes :Last week I took some time to have a rant about computer companies and having an issue getting a new lap top computer purchased and up and running.
Things wear out and you have to deal with them.
Currently I am dealing with that same sort of issue personally.
I had a trapped nerve in my hip that was giving me some grief. Sciatic nerve pain is not a pleasant thing.
Over 12 months I did all the alternate things to sort it out starting with Chiropractic, then deep muscle therapy, dry needling, physiotherapy, sports medicine. I was trying to avoid medical intervention as I believe that in many cases doctors treat the symptoms and do not focus on the underlying causes.
After decades in the health industry I have as many biases as the next guy and mine are towards natural healing and away from medical intervention. Since my sport involves weight training I had no interest in taking medication to mask pain and then doing exercises that could have damaged me.
Anyway, in the end I was travelling for a few weeks in Europe with my wife. We had a wedding to go to in Sussex in England and then took trains to Paris, Interlaken (Switzerland), Florence, Revenna, and flew home from Venice (Hard work but someone has to support the tourist industry).
Hobbling around while on such a holiday with my wife would not work. She is a ‘walker’ and a short walk can be an hour. So it seemed like time to go to the doctor and get some anti-inflammatory’s to assist. I did that, went on the trip, all was good.
When I came back and visited my doctor again she had results of the x-rays taken before the trip. She casually told me that the problem was osteoarthritis, the cartilage in my right hip was 100% compromised, it was bone on bone and I need a hip replacement.
Now for someone with no health issues, exceptionally good blood profiles, a background in health and nutrition, that comes as a bit of a shock.
It requires one to realize that there are times when alternate health options may not be able to sort things out for you and perhaps you need to listen to someone else.
In my case the cause was either an early sport injury (martial arts) or genetic. Since my mum, and her mum, and my auntie and uncle have all had hip replacements I guess that makes sense.
Over the next few weeks I may just focus this little discussion area on joint replacement and the experience of actually going through that personally as actually getting the operation is now happening.
At least with hip replacement it effects the bottom half of the body so sitting and typing while in recovery should not be too much of a problem.
In the meantime, I hope all is well with you and yours and if there is anything that you would like to discuss please send me an email.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!I've Learned That...
I've learned that you cannot make someone love you. All you can do is stalk them and hope they panic and give in...
I've learned that one good turn gets most of the blankets.
I've learned that no matter how much I care, some people are just jackasses.
I've learned that it takes years to build up trust, and it only takes suspicion, not proof, to destroy it.
I've learned that whatever hits the fan will not be evenly distributed.
I've learned that you shouldn't compare yourself to others - they are more screwed up than you think.
I've learned that depression is merely anger without enthusiasm.
I've learned that it is not what you wear; it is how you take it off.
I've learned that you can keep vomiting long after you think you're finished.
I've learned to not sweat the petty things, and not pet the sweaty things.
I've learned that ex's are like fungus, and keep coming back.
I've learned age is a very high price to pay for maturity.
I've learned that I don't suffer from insanity, I enjoy it.
I've learned that we are responsible for what we do, unless we are celebrities.
I've learned that artificial intelligence is no match for natural stupidity.
I've learned that 99% of the time when something isn't working in your house, one of your kids did it
I've learned that there is a fine line between genius and insanity.
I've learned that the people you care most about in life are taken from you too soon and all the less important ones just never go away. And the real pains in the ass are permanent.
If you have any questions or would like to have direct contact to discuss anything related to this page, nutrition products or working with the nutrition industry then please send a note through the Contact Us form here on The Health Success Site
And you can also learn more about me on my profile page here: Warren Tattersall
Thank you for joining us this week, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!
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