5 Ways to Build Lean Muscle

02/10/2014 Leave a comment

Building lean muscle mass is one of the most important things you can do to achieve a lean and toned physique. Having toned arms, chiseled abs and shapely legs not only have aesthetic appeal but the additional strength also has functional benefits, increases your metabolism, protects against injuries and much more. However, when it comes to actually building the muscle, many people limit their progress by making a few simple mistakes. By following these steps, you will improve your stamina, rev up your metabolism and create the lean, robust body you want.

Plan a Balanced Muscle Building Program

When trying to build muscle, many people tend to hit the gym and start lifting weights without any plan in place. Without a proper plan in place, it can lead to uneven muscle development, overtraining injuries, as well as frustration and disappointment over unmet goals. So if you’re currently lifting weights or going to start soon but don’t have a plan in place, now is the time to make one.

To create a structured muscle building plan, start by choosing some exercises that work all your main muscle groups – Chest, back, shoulders, abs, quadriceps, hamstrings, glutes, arms, and calves. If you’re struggling, a personal trainer will be able to help you with this or you’ll be able to find plenty of suitable exercises online.

Once you have your list of exercises, you then need to decide how many days per week you can commit to strength training workouts and divide the muscle groups across these days. So if you can commit to two days per week, with a day of rest in between (e.g. Tuesday & Thursday), you’ll want to train your whole body on each day. If you choose three days per week (e.g. Monday, Wednesday and Friday), you can target your upper body on Monday, your abs on Wednesday and then your lower body on Friday. As you get stronger, you can spread it out four days and maybe work your shoulders and triceps on day one, your back on day two, chest and biceps on day three, and then finish off with your legs on day four.

Then, all you need to do is stick with this plan, be consistent and you’ll enjoy maximum muscle growth.

Use Free Weights

Weight machines do have their benefits, and when you’re just getting started with strength training, they’re an ideal way to learn the exercises and target certain muscle groups without having to worry about balancing the weights. However, if you’re relying solely on weight machines to build muscle, then you’re going to limit your muscle growth.

Free weights require you to balance the weights as you lift and by doing this, they target additional muscles that weight machines cannot. Therefore, for maximum muscle growth, free weights need to be part of your strength training routine.

Compound & Isolation Exercises

Compound exercises and isolation exercises are both essential for muscle building and have their own unique benefits. Compound exercises work multiple joints and muscle groups and are great for building overall size and strength. Isolation exercises engage single joints and muscle groups and are ideal for focusing on specific muscles and strengthening weaker areas of your body.

Despite this, many people stick to just compound exercises or just isolation exercises and stunt their muscle growth. Therefore, if you want to get the most out of your strength training, make sure your routine includes a mixture of compound exercises (such as dumbbell chest presses and squats) and isolation exercises (such as bicep curls and tricep extensions).

Eat Protein with Every Meal

Protein is an essential nutrient that builds, maintains and repairs your muscles. Therefore, if you’re trying to build more muscle, you should consume protein-rich foods such as fish, beans, eggs and lean meats with every meal so that your body has the necessary fuel to build bigger, stronger muscles. The current recommendation is that 10 to 35 percent of your calories should come from protein. Based on the standard 2,000-calorie diet, you should consume 200 to 700 calories, or 50 to 175 grams, of protein per day.

Get Enough Sleep Every Night

Sleep is very important when it comes to muscle growth. When you sleep, your body releases growth hormone, which stimulates muscle growth and allows your muscles to recover and grow between workouts. However, getting less than six hours of quality sleep each night inhibits the release of growth hormone and prevents your muscles from recovering properly between workouts. So, if you’re serious about muscle growth but not currently getting at least six hours of sleep per night, start making some changes today to ensure that you get enough sleep going forward.

 

 

Filed under dumbbells, muscle, strength training, weight training, weights

Weight Training Won’t Bulk You Up – Unless You Want It To

04/01/2013 Leave a comment

Photo Credit: roonb

Stop running from the weight bench and put down those girly pink dumbbells! Weight exercises are good for you and won’t turn you into the Hulk. Weight exercises won’t make your muscles bulky unless your goal is to bulk up and build bulging biceps. Weight exercises will help tone and firm your muscles, increase your ability to burn fat and improve your bone health. So, grab some weights and get strong. There is a difference between weight training to get stronger and weight training to build bulky muscles. To get stronger without building big muscles, lift light weights for many repetitions, roughly 12 to 15 repetitions. Build bulky muscles by lifting heavier weights for fewer repetitions. By changing the way you work out when doing weight exercises, you can target different types of muscle fibers. Heavy weight with few repetitions targets your type II muscle fibers for bulk, while lighter weights with more repetitions targets your type I muscles fibers for muscular endurance.

Weight exercises benefit your body, even if you aren’t trying to build muscle. Lifting weights, doing bodyweight exercises, such as push-ups, and resistance exercises help reduce the risk and symptoms of chronic illness and disease, including osteoporosis, arthritis and diabetes. Strong muscles, especially in your back and core, help improve your balance to prevent falls. Post-menopausal women are at risk for weakened bones due to loss of bone mass. Weight training can help reduce bone loss and can even improve bone mass. Muscle tissue is very efficient at using glucose for fuel to help keep your blood sugar levels under control and reduce your risk of diabetes.

You will have to spend hours in the gym, take supplements and eat high protein diet if you want to build bulky muscles. It’s difficult for women to build huge muscles like men because women lack sufficient testosterone to build muscle mass. Your lack of testosterone along with your DNA determine how you build muscles. Mesomorphs, or muscular body types, are more likely to build bulky muscles than endomorphs, or those with rounder, curvy bodies. Ectomorph body types are slimmer and leaner than either mesomorphs or endomorphs. No matter what your body type, you will benefit from weight training by becoming stronger.

In addition to exercise, your nutrition and body type will help determine whether you build muscle and how big your muscles will grow. According to the Academy of Nutrition and Dietetics (eatright.org), you should eat 1.4 to 1.8 grams of protein per kilogram of body weight per day when lifting weights if you want to build muscle. This amounts to up to 20 percent of your daily caloric intake. Eating more protein won’t build bigger muscles. Even if you don’t want bulky muscles, your body still needs protein to repair and build new muscle after a workout.

Filed under abs, healthy body, muscle, muscles, physical, strength, strength training, training

Tennis Elbow

02/25/2012 Leave a comment

Photo Credit: Kos Public Domain
Painful joints, tendons and muscles of the elbow may indicate a condition known as lateral epicondylitis or tennis elbow. As the name implies, tennis players who have not perfected the backhand return can suffer strained tendons that cause the pain of tennis elbow. Anyone may suffer this condition. Tennis elbow is caused by overworked tendons. People who engage in repetitive motions of the wrist and arm can be susceptible to tennis elbow. The pain may remain localized in the elbow or it can spread to the forearm and wrist. Severe tennis elbow pain can be debilitating. It can be difficult to turn a doorknob, pick up a coffee cup or hold a cooking pot by the handle. Tennis elbow will usually clear up on its own with some basic home-treatments. See a doctor if rest, ice and over-the-counter anti-inflammatory pain relievers do not relieve symptoms of tennis elbow. 
Tennis elbow can affect anyone who engages in repetitive motion of the hand, wrist and arm, but some people are more susceptible to this painful condition. Chefs, painters, carpenters, plumbers and butchers often suffer from tennis elbow because of the daily repetition of the same arm movements. There are some ways to avoid this condition. First, learn the proper form when playing tennis, racquetball or golf. The swinging motion of the arm can result in stressed and injured tendons if the movement is not properly executed. When repetitive motions at work are the cause of tennis elbow, change to a more ergonomic way of performing the task. Raise or lower your chair if excessive use of a computer mouse is the culprit. Change the standard keyboard and computer mouse to ergonomically designed versions. Take frequent breaks from performing repetitive movements to stretch your arm muscles. Continue mild to moderate exercise as elbow pain allows and perform some stretching and strengthening exercises twice daily. Hold each exercise for up to 30 seconds and do up to 10 repetitions. 
Sit on a sturdy chair, bend the affected elbow and place your forearm on your thigh. Hold a light, 1-pound dumbbell in your  hand with your palm down, facing the floor. Your hand with the weight should be extended beyond your knee, far enough to allow the wrist and hand to move up and down without touching your knee. Slowly lift your wrist up toward the ceiling. Hold the position and then slowly lower your wrist down toward your knee and hold the position. After performing 10 repetitions, do the same exercise with your palm facing the ceiling while holding the dumbbell. Strengthen the tendons and muscles of your forearm by holding a dumbbell in your hand and extending your arm straight out in front of your body. Hold a dumbbell in your hand so that it is perpendicular to the floor. Your palm should be pointed toward your body. Rotate your hand and wrist until your palm is pointed at the floor. Slowly rotate back to the start position. 

Filed under elbows, injury, muscle, sports, tendons