A health article about body building from Your Health Online the A to Z directory of dealing with Health Problems & nutritional Self Care Strategies
While many people focus on the way their body looks, you may not know that when you build muscle and strength, you also improve your health a great deal.
You may associate cardio workouts with good heart health and disease prevention, but strength training is also important.
When you build muscle, you actually increase your metabolism.
That means you burn more calories even when you’re at rest. If you need to lose weight, strength training can be as beneficial if not more beneficial in some cases, than cardio exercise.
Building muscle doesn’t have to be a struggle. Once you know what your body needs, it will be much easier to accomplish than previous times when you may have been attempting to use a cookie cutter approach.
As you build muscle, you’re building metabolically active tissue that will burn fat for you. That means that while you’re adding more lean muscle tissue to your body, you’re burning more fat. And this helps to lower your risk for heart disease, stroke, and cancer.
When you have more muscle mass, you also have more strength. That means you can more easily perform the basic activities in your life.
You’ll find it’s easier to play with your kids, carry in the groceries, and even have an easier time with your housework.
When you have strong muscles, you’re also less likely to get injured. People who participate in strength training are less likely to have accidents such as falls as they get older.
That means fewer injuries – especially life threatening problem such as broken hips.
And strength training also helps to increase the density of your bones.
That’s especially important for women in the prevention of osteoporosis. When you train your muscles, you’ll have fewer issues with bone loss and bone breaks.
As you age, having strong muscles can also help to prevent or relieve pain from arthritis. It can also help you to control your blood sugar so that you cut your risk of diabetes. You’ll also be giving your brain protection from memory loss and depression.
When you build muscle and strength, you also can have better sleep at night. This helps your body to heal and supports a healthy immune system. And with better overall wellness comes a longer life of independence.
As you can see, when you strength train, you get much more than just a better looking physique. Strength training is an essential part of any fitness and wellness program.
You’ll improve the way you look and feel, but you’ll also decrease your risk of disease and injury as you get older.
If you’re ready to build muscle and strength to improve your health, you can start by talking to a professional trainer about incorporating weight bearing exercise into your routine.
But first of all you need to know what your body type is so that you can formulate the most effective body building exercise plan and nutritional program to suit your specific body.
Not all bodies are identical, so choosing a cookie cutter muscle-building plan is a recipe for disaster. You want results, and the best way to get them is to tailor a plan to your specific needs.
You may have tried to build muscle in the past, but without much success. The problem probably wasn’t you. It was the plan you were using.
There are three main body types you need to know about when you want to build muscle - and you need to know which category you fit into so that you can choose the best and fastest way to put on muscle.
The three main body types are Ectomorph, Endomorph and Mesomorph.
We’ll break down each body type so you can understand the strengths and problem areas you might encounter as well as the ways you can thwart any roadblocks to your success.
An ectomorph body means that you have the leanest frame of all the body types. It can be harder (but not impossible) for someone with this body type to build muscle.
There are ways that you can tell if this title describes you.
First, your bone structure will be small boned. Sometimes people with this type of body will appear to be lean or even underweight. Long arms and legs are associated with this body type.
If you’re a woman, you won’t be rounded - your build will have an almost boyish frame. Women with an ectomorph body often have flatter chests and rear ends.
You can look back at your years growing up to pinpoint if you fit this description. Most men and women who fit the ectomorph body type will have been very thin as a child.
You may have been very active as a child and as an adult, eat a healthy, balanced diet and still struggle to gain weight.
The struggle to gain weight is because your metabolism is faster than those with other body types. You may feel you eat a lot of food - in fact, others may have commented that you eat and eat and never gain weight.
Another clue that this is your body type is if your appearance doesn’t fit your age. You can appear several years to a decade younger than you actually are. You might be someone who’s often asked for ID to prove your age.
Those with ectomorph bodies are often narrow shouldered and sometimes even have shoulders that bow inward giving the chest a concave appearance.
Being tall can also be a clue that your body is an ectomorph body. You can also do a quick check to see if you fit this category.
Circle your wrist with your middle finger and thumb. If your finger and thumb overlap, that means your body type is ectomorph.
Knowing that you have an ectomorph body is just the beginning. You might be happy with your lean frame, but you hate that you look fragile.
If you’re a man, this might be more of a struggle to deal with than it is for a woman because men often associate being fragile looking with being weaker.
However, if you’re a woman and you feel your body type makes you look boyish, then you may want to put on muscle in order to give your body the curves you want it to have.
You may be completely happy with having an ectomorph body type, but you want to gain some weight without it being fat weight. The right muscle building plan can help you gain muscle weight at a healthy pace.
For an ectomorph body, one of the problems when trying to build muscle is that the metabolism is so fast that many types of workouts will have the opposite effect.
You’ll lose weight because you burn fuel so fast. You end up with a body mass index lower than you should have.
Another problem is that people with an ectomorph body follow a general workout routine on top of trying to build muscle and on top of other activities such as swimming, jogging, etc.
If you want to build muscle, you have to scale way back on any activity that can make you lose weight. You also have to follow a structured workout routine.
You would think that cardio is always a great workout for anybody, but for an ectomorph, a little goes a long way.
If this is your body type, you can’t engage in a lot of high paced cardio workouts like running or aerobics when you’re trying to bulk up.
Your focus should be two areas: strength training and eating. Your workouts should consist of routines that build muscles for your shoulders, arms, legs, back and chest.
You need to focus on raises, presses and rows as well as curls, squats, barbells and bench presses.
You’ll want to work out using machines as well as free weights. Do 2-4 sets and rest time should be 120 seconds. The reps will vary according to the area of the body you’re working out.
Your nutritional needs are extremely important. You need to consume 500 or more extra calories every day. You should eat 5-6 times a day and pack those meals full of lean protein.
If you don’t eat enough and then you work out to build muscle, you’re going to end up disappointed. If you have an ectomorph body type, you have to eat a lot - even if you don’t want to.
Some people with this body type also take nutritional supplements to help gain weight, but if you concentrate on adding more healthy calories to your everyday meals, you won’t have to take a supplement.
Many men and women find themselves in the endomorph body type category.
An endomorph means this is a person who happens to have a higher fat to muscle ratio and the appearance is more rounded.
People with this body type can easily become obese if the weight gain isn’t stopped. You can tell that you’re an endomorph type if you circle your middle finger and thumb around your wrist and the tips can’t touch.
If you’re a woman with an endomorph body, you’ll have wider hips and be curvier.
Even though curves can be a good thing, on your body frame, it will give you a heavier appearance. Women with a pear shaped body fit into this category.
If you’re a man with an endomorph body, you can be described as stocky - which may or may not make you look heavier than you really are.
There are certain characteristics that can help you define if this is your body type.
First, you’ll be a big boned person. You’ll be plump or noticeably overweight.
Your waist will be higher than the average person’s and your metabolism will be slow. You may have dieted in the past and found it difficult to lose weight.
For people with this body type, their weakness is the ability to gain weight quickly. However, the thing that works in their favor when building muscle is that they have strong muscles to begin with.
People with strong muscles do extremely well with revving up their strength training routines.
One of the reasons that people with an endomorph body want to build muscle is to change their body appearance from one of softness to one of physical strength.
Another reason is that people with this body type have a tendency to carry weight around the stomach area and want to change that for aesthetic and health reasons.
Because your metabolism is slower, your workouts are going to have to be different.
Your metabolism is going to make turning the fat into firm muscles a bit of a battle, so the first thing you’re going to have to have is dedication.
You must commit yourself to a dedicated muscle building routine and you have to commit yourself to sticking with it for as long as it takes.
Most people who have the endomorph body shape find the struggle to be in their legs, rear end and stomach.
Particularly, some people can have short, wide legs, and shorter trunks - and adding too much muscle can cause the person to look overly bulked up.
Since your metabolism is slower, you have to have your workouts focused on two main points.
You need them to have more repetition and you need them more often.
You should set as your goal as 10-12 reps for all your muscle building sets.
Unlike people with the ectomorph body, where the focus should be mainly on building muscle and weight training, people with an endomorph body should engage in other high intensity workouts - especially cardio.
These should be between 3-4 times a week and should be a minimum of 45 minutes per workout.
Aerobic classes are good for endomorph body types, as are treadmill workouts.
You have to work out more often and you have to do it faithfully. You need to focus on fat burning exercises in order to help you build muscle.
Out of 7 days in the week, for you, 4 of them should be focused on muscle building. You should have a day of rest from all workouts each week.
Your muscle building routine should focus on an area by breaking it down into days and then shaking up the routine. For example, on the first day of week one, work on your chest.
The next day, work on biceps, the following day, work on cardio and so on. You have to have an intense workout in order to build muscle and get rid of the softness.
Make sure you incorporate bench presses, barbells, squats, leg presses, curls and raises in your repetitions.
If you have a mesomorph body, then count yourself very fortunate. This definition means you have a body that’s lean and athletic.
It means that it won’t be difficult for you to build muscle.
By nature, if you’re a mesomorph you’ll be stronger than most people.
You can use the wrist bone measuring check to see if you fit this category.
When you circle your middle finger and thumb around your wrist, if they can touch, that means you’re most likely a mesomorph body. Your bones will be medium.
It’s also easy to tell if you fit this category because you’ll have muscles that are easy to define from fat.
However, if you do put on weight, you’ll end up looking like you’re a lot heavier than you actually are because you have more muscle mass.
More muscle mass combined with weight gain makes you look bigger.
When you do decide to work on building muscle, it will happen easily and others may remark on your ‘overnight’ firmer body.
If you’re a woman who fits the label of mesomorph, then you’ll usually have an hourglass shape and your body fat will be spread throughout your body rather than gathering in one area.
If you’re a man who fits the label, then you’ll have broad shoulders and even if you do gain weight, you won’t look fat - you’ll just look big boned. Both men and women in this category usually have very good posture.
The biggest problem that people with mesomorph bodies have is that they can gain weight so fast.
In fact, of the three, this is the easiest body type for gaining weight.
But it’s true that people in this category also have an easier time losing that gain.
Because of their bone structure and strength, people in this category often easily overwork their body when building muscle.
They have a high capacity for building muscle and a high perseverance level.
This drive can easily lead to over training.
Besides being blessed the ideal body type, mesomorph people do really well with any kind of resistance training.
They have a metabolism that’s right in the middle of the three body types. Not too fast, and not too slow.
On the downside, though, your body can quickly adjust to your muscle building workout - so that means you have to keep it changed up in order to build the muscle and maintain.
Even though you can easily go longer than other people can when working out, you should never push your muscle building workouts longer than an hour. Stick to 45 minutes maximum.
Your workout should consist of moderate weights, since it’s easier for you to build muscle.
You can set up a workout plan so that you work out every day with one rest day - but every other day will work well for your body type.
Each set that you do (don’t do any more than 5 sets) should have no more than 12 repetitions.
Because an unbalanced diet can lead to fast weight gain for you, try to stick to carbs that are low on the glycemic index and eat plenty of protein.
You want to use the 40/30/30 rule.
Your carbs should make up 40% of your diet, protein 30% and fat 30%.
If you weighed 200 pounds and needed to consume 400 more calories for your muscle building, then you would eat 340 carbs, 255 grams of protein and 113 grams of fat.
Since that’s too much to consume just by eating breakfast, lunch and dinner, you’re going to want to break that down by eating more often.
Have 5-6 meals throughout the day. It keeps your insulin level under control and helps your metabolism.
Like just about everything else in the world, building muscle is different for men and women. Because their bodies function differently and need different things in order to gain and maintain muscle mass, it is important that the program each chooses to build muscle and increase health is tailored for their particular sex.
Some elements of workouts and dieting can cross over but for the most part a man and a woman that are embarking on body reshaping programs will have to plan and follow them differently to maximize the benefits and achieve the greatest results as quickly and effectively as possible.
For the most part, when thinking of muscle gain, men are thinking of bulk and size while women are thinking of being lean and toned.
While there are definite exceptions to this idea as the world of female bodybuilding is growing in both size and fame, the muscle-building needs for men and women are different, so the way they must go about achieving their goals must be different.
Men tend to want large, defined and impressive-looking muscles. This requires extreme effort supported by carefully designed diet programs including large caloric and protein intake.
Experts recommend between 2700 and 3200 calories a day to begin for men looking to gain muscle. A formula using factors such as weight and BMR can determine the number of calories you should consume a day.
Studies suggest that the most effective way to get amino-acids, the "building blocks" of muscle tissue, is to consume liquid supplements such as whey-based protein shakes that contain 35 grams of carbs and 6 grams of amino acids.
By ingesting these nutrients in liquid form, your body will be able to absorb them more quickly so they will be available for fuel. It is recommended that these shakes be consumed 30 to 60 minutes before a workout for maximum benefit.
As for the actual exercise, building bulk requires a few repetitions with very heavy weights to stress the muscles into impressive growth.
Women should approach muscle gain differently. If you are a woman interested in what muscle gain can do for you, you should consider that improving your muscle tone can contribute to weight loss and posture, which will greatly improve your overall appearance.
Muscle tissue burns more calories per day than non-muscle tissue even during periods of rest, meaning even when you are sleeping, the muscle tissue in your body is burning extra calories.
If you eat fewer calories a day than you are burning, your body will look to your fat stores for fuel.
This means pounds lost! While women need protein and carbohydrates just like men, they need a much smaller amount and, because they are not looking to bulk up, the balance in different.
Protein shakes and bars are good for women as well, though, because they support healthy muscles and offer quick meal alternatives. While exercising, women should focus on light weights used for several sets of many repetitions.
This type of workout results in long, lean muscles that will give a slim, toned appearance.
When it comes to nutritional needs, the best diet for men to build muscle includes a balance of complex carbohydrates and proteins.
It might surprise you to know that the diet for men to build muscle is really not all that different from the diet for women.
Where you’ll see the biggest difference for the sexes is in the calorie requirements.
Men often require a thousand or more calories each day than women do in order to build muscle mass.
But other than that, men don’t really have any special requirements based on their gender.
Here are some important factors to consider when choosing the best diet for your muscle training program.
Whole Foods. The best sources of nutrients come from whole foods. You’ll want to fill your diet with whole grains, lean meats, nuts, eggs, fruits, and vegetables in order to build muscle efficiently.
Increase Your Calories. When you begin a strenuous workout program, you’ll be using more energy. If you don’t add more calories to your diet, your body may not have enough energy to build muscle during the recovery phase.
When you’re trying to build muscle, it isn’t the right time to restrict calories. However, if you notice that you’re adding fat to your body you may need to lower your caloric intake. Pay attention to your body’s signals as you look for the right calorie balance.
Add Protein. While you can get a lot of protein from both animal and plant sources in the food you eat, it’s almost always helpful to add a protein supplement when you’re weight training. You’ll be asking a lot of your body to repair and rebuild tissues and you’ll need extra protein.
You can look for a protein powder made from whey, soy, egg, or even rice. Whey protein is the easiest for your body to digest but if you’re vegan or allergic to whey you may need to seek an alternative.
Eat All Day. As important as how much you eat is how often you eat. You need to eat several meals a day to keep your body from running out of fuel. This helps your metabolism stay strong and fast and helps you to burn fat.
Allow a Few Treats. It’s important to eat healthy, but you also have to allow yourself to enjoy some of your favorite foods.
Try eating clean at least six days a week and allowing yourself one day each week to indulge in some other foods. This will keep you from quitting a healthy diet program.
The best diet for men to build muscle includes a balance of carbohydrates, proteins, and healthy fats and is also packed with calories.
As a woman, you may wonder about the best diet for women to build muscle. Much of the body building information you find is related to men.
But do men and women need to eat different things in order to build muscle?
Women and men have very different hormones that cause their body shapes to be different. Men have higher levels of testosterone which naturally allows them to bulk up more and gain a larger muscle mass.
While you may have seen female body builders who have very masculine features, this is usually due to the supplementation of testosterone rather than through natural mechanisms.
In the end, it’s important to understand that women’s bodies have similar nutritional needs in order to build muscle but it’s unlikely that they will naturally gain as much bulk as men.
As a woman, you should know that you still need to make sure you eat enough calories in order to build muscle tissue. At the same time, you probably won’t need to eat as many calories as your male counterparts at the gym.
If you’re looking to lose weight and burn fat, you’ll want to watch that you don’t eat so many calories that you gain fat. But by adding lean muscle to your frame, you’ll naturally speed up your metabolism and burn more fat.
You need energy from food in order to build muscle. You want to make sure you eat plenty of healthy proteins and complex carbohydrates in order to fuel muscle production.
Overall, your diet doesn’t need to be much different other than the total number of calories.
There’s no special magic formula for women when it comes to nutritional needs and building muscle.
However, women do tend to spend a lot of time focusing on calorie restriction and this can actually have the opposite of the desired effect.
When your body is not getting enough calories, it switches into survival mode and holds on to every possible calorie it can. More fat is stored and your metabolism actually slows down.
As a woman who spends time in the gym working to build muscle, you’ll need to make sure you don’t cause your body to slow down and go into starvation mode.
If you start to notice that in spite of your workout routine you’re not really packing on new muscle, you should pay attention to your diet. Try keeping a food diary and adding up your calories.
You may find that you actually need to eat more in order to build muscle.
The best diet for women to build muscle is high enough in calories to provide energy for muscle production and includes a variety of complex carbohydrates and proteins.
You're Bound For Failure Without The Right Supplements And Equipment
Building muscle mass is hard work. To ease your life a bit, supplements and the right equipment can enhance your muscle building experience.
It can take a long time to build up to the strength and size level you are aiming for.
What you do and what you put into your body is going to determine how fast you reach that goal. There are several products on the market that will help you build muscle faster.
Best Supplements Include but are not Limited to:
1. Protein– Protein is the primary ingredient in building muscle, and it can come in different forms. You can choose to either go naturally by eating meat like chicken and fish, which are highest in protein content, or you can use a protein supplement.
Protein Isolates are the best on the market because they are pure - and the most expensive. But you get what you pay for. They are commonly 90% protein.
Next is Whey, which is available in an Isolate (90%) or Concentrate (80%). This is the most popular protein on the market. Soy protein is a healthier alternative to the other proteins because it is highly digestible and is a preferred alternative for Vegetarians.
Soy is especially popular and effective for women. Casein protein comes in at the bottom of the list because of the high levels of high sugar lactose which can inhibit fat loss due to the insulin spike that it produces.
2. Creatine – Creatine does many different things for your body. It provides muscles some extra energy for your workout, pulls fluid into your muscles (also making you look bigger), lessens the burn after a workout and enhances the amount of protein your body uses.
There are different types of Creatine and there is debate about which is best. Creatine Monohydrate (88% Creatine, 12% water) is the most popular form of Creatine used.
Creatine Phosphate (62.3% Creatine, 37.7% phosphate) yields less Creatine in your body for every gram taken than Creatine Monohydrate.
Creatine Citrate has become more popular because it is very water soluble. Although, it produces even less Creatine in your body than Creatine Phosphate.
Trying different types of Creatine will help you figure out which one will produce the best results.
3. Glutamine – Our bodies naturally create Glutamine, it is the most prevalent amino acid found in our blood.
Amino acids are essential is creating protein, enzymes, antibodies, hemoglobin and even hormones. So you can see how essential it is.
When we put our bodies under a lot of stress, we aren’t able to produce as much Glutamine as our bodies need, especially after a workout.
You can choose to get your extra Glutamine through foods like meat, dairy, eggs, tofu and beans or you can choose supplements.
The two types of Glutamine are Glutamine Peptides and L-Glutamine. Research has shown that Glutamine peptides are easier to digest.
To learn more about the most essential sports supplements to create your ideal body, check out this page of valuable information : Best spots supplements for body building
Invest in the Best Products and Equipment
The best equipment to use to produce the best results is undoubtedly free weights.
Barbells and dumbbells force more muscles to become engaged because not only do you have to lift the weight, but you have to balance it correctly.
This takes more muscle
power to achieve. Remember to always be safe and choose the right weight
to lift. Don’t overdo it. You can get hurt.
You want the best results and also the best health. You can achieve both if you choose the right supplements for you and use free weights with an eye on proper form and safety. Keep reaching for that goal.
Weight Gain Powders - Increasing the intake of calories is one of the most common approaches to gaining muscles. Athletes and bodybuilders do this by consuming extra food or weight gain powders. However, research show that consuming 500-1,000 calories more than the recommended daily amount will only gain 30- 50 per cent weight and muscle mass. Majority of the extra calorie intake will only gain fat. Although it has no side effects, consuming weight gain powders is generally not recommended.
Protein. People undergoing intense activities need to increase their protein intake to prevent slowing their training adaptations and recovery. Protein supplements are an effective and convenient way of guaranteeing sufficient quality protein in the body. However, bear in mind that increased protein intake does not necessarily lead to muscle mass development.
Below here are the rest of our body building training tips and nutrition guide pages for you to continue in your study on this subject.
Further reading through our articles on health issues will give you a body of information that will help you decide what options you have to deal with the underlying causes of your problem through giving your body the nutrition products that will assist you body to heal from the inside out.
Sports Athlete Peak Performance Diet
Exercise is always a do-it-yourself venture. No other person or machine can do it for you. But the exercise used to build muscles need proper nutrition to expedite the results. The first step in building muscle is learning more about your body and how to assess its state of health with the help of proper nutrition.
(To read the rest of this article click on the Title above here.)
Sports exercise and eating healthy
Anytime you exercise, you do so in order to try andmaintain good health. You also know that you have toeat as well, so your body will have the energy itneeds to exercise and maintain for the everyday tasksof life. For making the best of your exercise, whatyou eat before and after you workout is very important.
No matter if you are
going to be doing a cardio workout or a resistance workout, you should
alwaysmake it a point to eat a balanced mix of protein andcarbohydrates.
What makes that determining percentageof carbs and protein you consume
is whether or notyou are doing cardio or resistance exercise and
theintensity level that you plan to work at.
(To read the rest of this article click on the Title above here.)
“What is the Best Nutrition for Peak Performance Sports Athletes?”
Studies show that those engaged in intense training or activities are required to take in more protein than the recommended daily amount in order to maintain protein balance. Insufficient amount of protein could lead to a negative nitrogen balance. This in turn can increase the protein metabolism and promote slow recovery.
In the long run, insufficient protein in the body could lead to training intolerance and lean muscle wasting. Aside from increasing the servings of protein-rich food, one can also drink protein shakes, bars and other protein-concentrated food.(To read the rest of this article click on the Title above here.)
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Is It Possible to Build Muscle with Hypnosis? Not rated yet
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