Improving your muscle with exercise
Are you a guy who has been bothered about how skinny you are? You probably have lost your girls to sexier girls? Or you are simply a guy who just wants to bulk up? Whatever your reason is, what you want is more muscle.
Muscle gives shape and form to the body. Men especially want bigger, stronger and well defined muscle.
The more muscle you get, the more fat you build. Now that being obese has been socially and in terms of health, frowned at, everyone, both men and women want to be lean and well built.
Also, as we age, we lose more lean muscle, this is called sarcopenia. Muscle loss makes it hard for us to maintain a healthy body composition.
Gaining muscle mass is important. It helps maintain a healthy body weight, because as far as metabolism is concerned, muscle mass is the main engine of the calorie burning machine.
The more toned your muscle is, the easier for you to have a normal weight.Building muscles increases strength and reduces the risk of injury.
Exercises for muscle building
After working out, the body repairs or replaces the damaged muscle fibers with the aid of a cellular process whereby it fuses muscle fibers together in order to form new muscle protein strands or myofibrils.
The repaired myofibrils grow in thickness and number so as to create muscle hypertrophy (growth).
Muscle grows when the rate of muscle protein synthesis is higher than that of muscle protein breakdown. This, however does not occur while you actually lift the weights, it occurs while you rest.
The following exercises help build muscle;
- Resistant/Strength training
Resistance or strength training is any kind of exercise that causes the muscles to contract against an external resistance with the expecting an increase in strength, mass, tone, and/or endurance.
The external resistance may be dumbbells, your own body weight, rubber exercise tubing, bricks, bottle of water, plastics filled with sand or water or any other object that causes the muscles to contract.
Examples of strength training exercise that help build muscles are;
Squats is a good muscle building exercise. It works on the quads, lower back, glutes and abdominal to develop strength. This form of workout has been documented to activate over 200 muscles in the body.
When performing squats, ensure you emphasize technique over the weight lifted because 10 body weight squats are a lot more effective than 10 185 lb. squats that is done with poor technique.
Instead of it to work the intended muscle, every rep performed with incorrect form will make you more likely to injure yourself.
With squats, injuries that occur are typical to the low back and knees. Perfect it by placing more focus on hip movement, making your thighs parallel to the floor, keeping your weight to the rear of your foot and preventing your knees from going beyond line of toes.
Deadlifts is a muscle building exercise that people avoid or do incorrectly.When done properly, deadlifts will cause a dramatic increase in strength and stability of the posterior chain- the glutes, hamstrings, lower back, lats and also the abdominals.
Most people will say they can’t do deadlifts because it hurts their back. This is not correct. Only poor deadlifts cause backs to hurt. Correctly performed deadlifts will help save backs.
- Push ups
Pushups work on the chest, shoulders, core and triceps in order to build muscle there. Pushups are good for you if you want that perfect beach body.
If you want pushups to build your muscles, simply increase resistance and change body position while doing it.
It is time to build your beach body.
Crunches help with core strength and may help tone your midsection, but don’t overdo it. This kind of workout should be a small part of an overall workout plan to develop core strength, which is vital for muscle building and overall body strength.
- Bench press
The bench press is a core exercise for the development ofyour upper body strength. With bench press you won’t be working only your pectorals (chest), you will be also working your front shoulders, triceps brachii, and your latissimusdorsi (back).
This exercise doesn’t work only your upper body. When you do it properly, you make use of your lower back, hips, and legs also. Just like squats and deadlifts, the bench press, despite putting emphasis on certain muscle groups, is a full body movement.
- Aerobic exercise
Aerobic exercise is sometimes referred to as “cardio”- exercise which requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles.
This form of exercise stimulates the heart rate and breathing rate and it increases in a way that can be sustained for the exercise session.
Examples of aerobic exercises that help build muscles are;
Swimming is a good muscle building cardio exercise. With the aid of the added resistance of the water, any type of swimming laps is going to help you build muscle faster than the cardio workouts you may be doing on the land.
Swimming 30 to 60 minutes three to five days in a week can help you get toned and to build muscle even faster.
The breaststroke tones the trapezius muscles of the back that extends from the neck to the mid-back region. The front crawl stroke, which is commonly known as freestyle form, is as an excellent upper-body workout. It the hits arm muscles including the deltoids, triceps and the biceps.
Jogging helps you work a large group of muscles, burning calories and toning your entire body. It also forces you to bear your entire body weight and this means it can increase your muscle tone.
Although jogging alone can help tone your legs and butt, you’ll see faster results if you combine it with interval training, perfect diet and strength training.
You will not turn into a body builder after running for just a few but your body will slowly begin to build muscle and burn fat.
While this is a good news for your overall fitness and race times, you’re actually gaining more muscle by supplementing low density fat tissue for high density muscle tissue.
If you are about to start or have started your muscle building workouts, it is important that you know the essential exercise tips.
These rules will help you get the best results from your workouts. Not following them will expose you to injury and you will not see results.
- Take pre-workout supplements/nutrition
Pre-workout supplements are important for you if you are exercising. They are more popular today than they ever were.
Pre-workout supplements are produced using effective ingredients that work together to give a boost to your energy and endurance, increase strength, give an increase to muscle growth, and shred off body fat.
- Take post-workout supplements/nutrition
After your workout, your body starts to rebuild its glycogen stores and repair and regrow the muscle proteins. Eating the right post-workout nutrients immediatelyafter your workout will help your body get this done faster.
Eating carbs and protein after your workoutis particularly very important.
- Get enough rest
Do not push your body too much. Make sure you get enough rest and sleep. Your muscle actually grows while you are asleep.
- Do warm up and cool down
A low-impact warm-up before your workout is essential. It helps warm the muscles and makes them to be more limber and easier to stretch and this results in a better workout.
Warming up also prevents you from getting an injury. You can run on a treadmill, perform flexibility movements or jog for a while so as to engage all your muscle fibers before exercising.
Cooling down after your workout is also important because it relaxes the muscles, lowers the heart rate, and it also helps the body to recover from the stress of the exercise.
Cooling down will make you feel better immediately after working out, and the next morning.
- Start moderately
Start your workout moderately. Going overboard with your workout would lead to an injury.
If you really want to build your body, do not neglect exercises and workouts as they are important and work well when combined with the right diet and/or supplements. Get more about us here.