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How To Build Up Muscle - The 4 Fundamental Keys To Unlocking Your Ripped Body

Aug 17, 2007
Let's get pumped up for some great information, advice and tips on how to build up your muscles, the right way! We will begin with the basics so you can get started on your way to rock hard abs and biceps that will make the girls sigh. Keep in mind that by sticking to the fundamentals, everything will be much easier on you, and your gains will gradually increase over time, which is the healthiest way to get huge.

How to Build Up Muscle and Track Your Progress

You will need an effective method to track your workouts. You can find software programs and printable plans online that will take the guesswork out of the equation and ensure you're doing things right. Simply write down your exercises, weights and reps. Also, keep track of your weight and have someone measure around your biceps, triceps, neck, chest, stomach, waist, thighs, calves, and ankles once a week. By getting yourself measured and tracking your progress you can see how much muscle you have built up. You might be surprised at how fast your muscles will begin to grow.

How to Build Extra Muscle With Protein

Your diet plays an important role in helping you build extra muscle, too. Protein is vital in the bodybuilding process. Muscles are actually made up of proteins that are known as amino acids. If you can eat foods with protein right after a good, hard workout you can help gain muscle faster.

Working out hard puts a lot on your muscles and the protein will help your muscles heal so they are ready for the next workout. To a certain extent, the more protein you consume, the bigger your muscles can get. You can try protein shakes, meats, fish, eggs, and more. Great sources of protein with little saturated fat are chicken, fish (salmon and tuna), beef, dairy and eggs, and whey protein.

Whey protein taken with milk is an incredible combination! The casein protein in milk allows the body to gradually absorb the protein over about four hours, which solidifies the process and boosts your muscles as much as possible.

Using Steady Increase of Reps and Resistance

Make sure you also increase your repetitions and resistance when it is just slightly less than comfortable for you. You'll know when you feel like your workouts are getting boring. It just won't feel challenging anymore. When you first notice this happening you need to increase your performance to keep building muscle.

If you do not increase your reps and resistance you will only stay where you are instead of allowing your muscles to grow. Always push yourself, but listen to your body to avoid injury.

How to Build Up Muscle Without Gaining too Much Fat

Stay consistent with your workout routines. Increase your performance every week. Stick to it and do not miss time in your strength training. If you start to get lazy or miss a workout, get right back into it the next day: no questions, no excuses. Stay committed to your strength training and you will build your muscles with few problems.

As you build up muscle, you will see that you will begin losing your body fat as well. This is because by exercising and building up your muscles you are increasing your metabolism. This will help you burn off unneeded calories and carbs even when you are sleeping.

However, in order to let your muscles grow, you will need a surplus of calories. Yes, this means that you need to eat less than you burn, which causes excess fat over time. Light cardiovascular exercise during warm up, like a stationary bike for 10 minutes, and avoiding high-fat and excess carbohydrate foods will help with this.

Get a solid workout plan, keep track of your progress, consistently increase the difficulty of your workouts, and stick with it. You can and will build up your muscles. Just remember: even the biggest of bodybuilders had to start somewhere. Whatever level you want to achieve will be reasonable if you keep the right mindset and utilize tools and reliable information to follow.
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