Four Simple Steps To Building Muscle That Last

Do you get fed up with each person telling you a different style of building muscle?Do you get depressed when you look at yourself in the mirror?Are you dejected with your slow progress in the gym? If that is you, do you want to learn how to build muscle carefully and efficiently in four easy steps?

One of the reasons that you are not gaining the muscles you desire might be because you are not following all the steps in the right way. So set these basics right before you go forward and you will be rewarded with the figure you want.

Throw the drugs and supplements out of the window and start working on the four easy steps to muscle building.

- Promise yourself to weight train three or four times a week. The strength training will induce your muscles to grow. Follow this with a rest and good food which will aid the muscle growth. Do this on a continuous basis. The right thing to do would be to give a three day break between the workouts. You should also exercise your upper body and the lower half twice a week.

- Eat five to seven balanced meals a day that includes proteins, carbohydrates and fats. An average person would eat three meals a day but not if you are a bodybuilder. If you are serious about building muscle then eat five to seven balanced meals. The caloric value of what you eat should be 15-18 times your current body weight. The food should have 45% carbohydrates, 35% protein and 20% fat. 50% of the meals should be in solid form and the balance may include a substitute liquid meal supplement.

- Spend 50 per cent of the time on stretching. Weight training without any stretching exercises is a big mistake. Very often, people concentrate only on lifting weights as if this would help them build muscle faster. This is wrong. Constant lifting of the weights would tend to shorten the muscle tissues, making it weaker. It would also tend to slow down the process of muscle building and lead to muscle injuries. When you stretch, the muscles get restored to its normal length. Ideally, if you are lifting weights for four hours in the week, you must also spend at least two hours on stretching exercises. Therefore, when your muscle tissue shortens due to the weight lifting, you must stretch to restore the tissue to its normal length otherwise, you could end up with serious injuries.

- Don’t take supplement which has not been in use for last three years. A well known Australian strength training coach advocates that one does not use supplement which have been in the market for at least three years and does not have adverse feedback. This is the way to cut through the marketing hype which the body building magazines are full of. This will leave you with a small number of supplements. However, these are the ones you must have, the multi vitamin, fish oil capsules, powdered creatine and the protein powers. These supplements will help you in your muscle building and strength training.

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