muscle

Jul 5, 2011

Best Exercises to Increase Muscle Mass

While weight loss seems to be the most common fitness goal, it’s not the only one. Many people are concerned with their muscle tone. And while they may have pockets of fat they want burned off, their main concern is finding the best exercises to increase muscle mass and help them bulk up. The obvious and likely most common recommendation for these people is to go to the gym and do some lifting. But gyms are both expensive and inconvenient. Fortunately, there are solutions at home for getting buff.

The best exercises to increase muscle mass are strength training exercises. Duh, right? But understand why these exercises are best is important.

Strength training actually grows muscle tissue by breaking it down. Though this sounds counterproductive, it’s really not. When you do a heavy lifting or strength training session you usually wake up sore the next day. This is because your workout caused trauma in the muscle tissue. The soreness is largely a result of tears in the muscle tissue. But the human body, as amazing as it is, immediately begins repairing these tears, making the muscle stronger, and larger than it was before. This is how you build muscle.

Most home workout programs are targeted at people who want to lose weight. Obviously, these programs are not the best exercise to increase muscle mass. However, we offer two that are perfect solutions—P90X and ChaLEAN Extreme.

P90X is one of the top selling home fitness programs of all time. It combines intense strength training with cardio. But this cardio is specifically targeted at burning fat and protecting muscle. In this regard, it’s great for people who are concerned with putting on muscle tissue as their primary fitness goal. Using resistance bands or dumbbells, the P90X program will help you sculpt muscles and create an Adonis-body.

ChaLEAN Extreme is also focused on strength training. As a matter of fact, there is no cardio within this workout system. This doesn’t mean the program won’t burn off some fat—it definitely will. But because of the focus on strength training, you won’t lose any of that muscle tissue in the process.

When you want exercises to increase muscle mass, you need to stay away from the weight loss programs. They have their own benefits, though those benefits might not fit your specific needs at this time. Look into those home workout systems that have intensive resistance training like P90X and ChaLEAN Extreme.

Elizabeth ChaLEAN Extreme Fitness, P90X Fitness 0 ChaLean Extreme, muscle, p90x, strength training

May 10, 2010

The Best Exercises to Increase Muscle Mass

j0198184 Not everyone is concerned with slimming down. As a matter of fact, many people go in search of a fitness program for nearly the opposite goal: getting bigger. But if you are the type to be naturally thin- not just any weight gain will do. You want to increase muscle mass. You want defined bulk not just bigger numbers on the scale. While this is a no brainer for fitness buffs, newbies to the world of fitness might need some direction in finding the right exercises to increase muscle mass.

If you have a naturally thin body and struggle to put on weight, you have a higher metabolism than most. This simply means your body burns through calories faster than other people. While some would give anything to be in your shoes, you might be tired of being the “skinny” one and want to put on some bulk. The simple answer is to increase your calories and start doing strength training exercises to increase muscle mass.

First, you must find a good strength training workout program. Because you don’t need to boost your calorie burning, you really shouldn’t be too overly concerned with cardio workouts at this point and try to find something that uses a good mix of resistance training. The strength training workouts of P90X are an excellent choice as exercises to increase muscle mass, as are the ones in ChaLEAN Extreme. Remember—you are trying to build muscle, not burn calories.

Many people choose to alternate muscle groups throughout the week. Perhaps you could do legs and back work one day and arms and abs the next. By using complimentary muscle groups on alternating days, you can better ensure an even muscle gain.

Another thing to remember when doing exercises to increase muscle mass is that your metabolism will increase. Yes—one side effect of increased muscle mass is an increased metabolism. This simply means you will need to boost your calorie consumption to prevent weight loss. Consider the P90X Whey Protein shakes as a way to boost calories without having to constantly eat.

For some people adding muscle mass is a big challenge. When you are a naturally thin person, your fitness goals will be very different from those of a person who struggles with obesity. Choose the right strength training program and supplement with top quality products and you will be on your way to rippling muscles in no time.

Elizabeth FITNESS 1 muscle, strength training, supplements

Feb 25, 2010

How To Bulk Up: The Basics

Photo Courtesy: jcoterhals

Not everyone’s main fitness goal is to trim down. For many people, getting bigger is their ultimate goal. People wondering how to bulk up often have a high metabolism, something those of us who struggle with weight can only wish for. People with a high muscle mass and low body fat often blast through calories at an amazing rate. When your metabolism is higher, putting on weight and even maintaining the weight you have can be difficult. These people often end up having to take in calories that would mean diet failure for the rest of us. It just goes to show how drastically different each person’s physiological makeup is.

Weight maintenance is often said to be as simple as calories in/ calories out. Sometimes it is this simple. In most cases, however, it is far more complicated. When curious how to bulk up, you want to ensure you are not just gaining weight but that you are gaining the right kind of weight. Fat, though sometimes easier to gain, is not the right kind.

The key to building muscle is proper nutrition and weight training. In order to put on pounds of mass you will need to work hard, whether at the gym or at home with a muscle building workout like P90X.

Something to keep in mind, however, is that as you put on muscle, your metabolism will climb even higher. This happens because muscle requires more fuel to survive than fat does. It is a common problem among naturally slim people who want to know how to bulk up. So, as you build the muscle you must also increase the amount you are feeding them.

While things like pizza and fried foods are high in calories, muscles don’t just need calories. Protein plays a huge role in bulking up. Our muscles rely on protein for building and repairing. When you are having to dramatically increase your calories to maintain the weight you have, let alone adding weight, things like high quality whey protein shakes and protein bars can be a huge asset.

Simply put: when wondering how to bulk up, increase weight training and the consumption of healthy muscle fuel. High quality protein, along with other healthy foods will feed the muscles you are building in a way that other calories can’t.

Elizabeth FITNESS, P90X Fitness 2 muscle, protein supplements, weight gain, weight training

Dec 8, 2009

Healthy Food List-Where to get your daily dose of Vitamins, Part 8 of 14

Original Source: Men’s Health

Check out tomorrow’s Healthy Foods Post on Vitamin E

No Pain No Gain in the World of Strength Training?

We’ve all heard the overused phrase “no pain no gain” in reference to fitness and weight loss, but is there any truth to it in the world of strength training? The answer: yes. Discomfort, not excruciating pain, is a sign that your muscles have been worked appropriately and are in the process of repairing, or building. Whether you are doing a strength training routine for muscle building and definition or more for a weight loss aid, a certain level of discomfort is a good sign.When muscle is worked to the point of failure (or complete exhaustion) it will be sore. This soreness is due to muscle trauma. During strength training, or any strenuous exercise, tiny tears occur in the muscles. As your body works to repair and reinforce those tears and trauma, muscle is built and gained. Think of it as a thick layer of spackle on a crack in the wall. Our body naturally repairs these traumatized muscles and this is where we gain muscle mass.

Of course tears in the muscle will cause pain and slight discomfort. When working your muscles to the point of failure, however, or participating in a strenuous fitness program, you must be able to recognize the difference between good pain and bad pain. True “no pain, no gain”, but too much pain will not increase your results. As you design or embark on a strength training routine, you will get to know your body, what it can handle and when you have gone too far. It is important to ease into these intense routines, however, because pain can also be a sign of injury.

Injury can keep you out of a strength training routine for weeks. Knowing how much to do in order to reach muscle failure is key, rather than pushing your body past what is a healthy level of exertion. With any repetitious strength training move, you should be able to comfortably execute the move for the first several reps, but be struggling by the last. If the first few reps are exhausting, you may be pushing too hard. Taking it slow to find the balance that is right for you is vital.

“No pain, no gain” isn’t just a cute term, it’s true when it comes to exercise and strength training. The next time you wake up and feel like you were run over by a truck, or wonder if everyone notices your funny, uncomfortable gait due to a great leg routine, remember you are building muscle and while you are experiencing this discomfort, your body is getting stronger for next time.

Elizabeth FITNESS 2 FITNESS, muscle, strength training

Oct 25, 2008

Does Spot Training Work?

The short answer is no. Spot training does not work. Crunches will not immediately burn fat on your stomach. Nor do leg raises melt fat off of your thighs. There are several reason spot reducing isn’t effective. It’s true that genetics has a lot to do with where we gain weight and were it comes off first when we lose. For some people fat around the middle goes last. You can lose weight but because of genetics, your tummy won’t go until you really step up the exercise and buckle down on the eating.Although spot training will not reduce fat on those areas specifically, it will improve the muscle tone. For instance, if you are trying to lose weight in your stomach and do 200 crunches or 3 ab routines a day you won’t necessarily lose the fat there but you will gain strength and muscle tone in your midsection. What this means is when the fat finally does come off, it will reveal more defined muscles because you have already been training those muscles.

Also, spot training can increase metabolism and help you lose weight just like any other strength training routine. When you build muscle, your metabolism is increased thereby increasing the likelihood that your body will burn fat. This works because muscle burns more calories than fat, even at rest. As a part of any weight loss program , you must incorporate strength training. While this won’t burn fat immediately where you train (saggy arms anyone?) it will increase your metabolism and cause your body to burn more fat overall.

Also important in losing fat is cardio workouts. Cardio or raising your heart rate to an aerobic level immediately burn calories. Things like running, kick boxing, dancing, and biking are all good cardio exercises. While this calorie burn isn’t sustained like the one you get by strength training and gaining muscle mass, it is important none the less.

If you stomach or thighs are the last trouble area to go when you lose weight, it’s definitely time to pick up the fitness effort. By strength training and increasing cardio you can lose fat overall and gain muscle definition. Spot training won’t get you closer to your goal, but is an okay addition to any strength training workout.

Elizabeth FITNESS 0 fat, muscle, strength training, weight loss

Oct 16, 2008

Simple Strength Training Routines

The benefits of strength training are many. From increasing bone density and metabolic rate to bettering your appearance and reducing the risk of injuries, strength training is a necessity of any fitness program. With the busy schedules that affect all regular adults, however, strength training may seem like just one more thing to add to the list. Finding a simple strength training routine to do at home in your spare time may seem too good to be true, but it doesn’t have to be.

Simple strength training routines don’t have to take place at the gym. Between the drive time and membership fees, the gym negates any use of the term “simple”. Hulking weight machines and gym rats can be intimidating and may force you away from a strength training routine all together.

There are ways to fit a strength training routine into your daily schedule without even leaving the house. With the use of hand weights, resistance bands, and even your own body weight, you can introduce your muscles to a strength training routine without setting foot in a gym.

Truly high quality at home fitness programs include a strength training routine to maximize your fitness goals. For instance, in Tony Horton’s 10 Minute Trainer you can work major muscle groups in a limited amount of time without having to invest in gym equipment or weights. Tony uses your own body weight as well as resistance bands to deliver a muscle building workout in as little as 10 minutes a day.

Strength training routines do not have to be one more thing on your already full schedule. They can be fit in just before work or right after dinner. With a program like the 10 Minute Trainer you can reap the benefits of a strength training routines in a short amount of time.

Elizabeth 10 Minute Trainer Fitness, FITNESS 0 muscle, Resistance Bands, strength, weights

Sep 26, 2008

Strength Building Routines for the Notoriously Busy

We all know what it’s like to be too busy for a workout. Sometimes people use their schedule as an excuse to resort to laziness. Often, however, the demands of modern life keep us so busy we have little time for ourselves. If you have become accustomed to the daily grind and have neglected your body, what used to be your biceps are probably soft and undetectable. Your quads may have merged with the rest of your thigh and now may resemble an appendage of flesh rather than the defined muscle it once was. The truth is, you don’t have to dedicate multiple hours everyday to keep your muscle tone in check. There is a strength building routine, even for you.

In today’s world it is hard to find time for anything. It might seem like even when you find the time to exercise, you don’t have the energy. If you are seeking to get back the strength you once had but are on a tight schedule, Tony Horton‘s 10 Minute Trainer may be right for you. In manageable increments of 10 minutes, you can redevelop the strength you once had. A high quality strength building routine does not require a gym membership or a weight bench.

When you decide it’s time to get serious about your health and become dedicated to regaining your strength and athleticism, you need a program that is effective and convenient. A strength building routine that can improve muscle tone and overall strength in just 10 minutes at a time is the perfect solution. Celebrity trainer Tony Horton developed 10 Minute Trainer with people just like you in mind.

You might be busy, but with a little dedication you can surely find 10 or 20 minutes to dedicate to a strength building routine, particularly one that gives you results. Tony’s Super Stacking Technique will have you working all of the major muscle groups in as little as 10 minutes. With additional abs, lower body and upper body routines you can isolate your muscles for a customizable workout plan.

Resistance bands and the weight of your own body will work together to have you will feel the burn in record time. Got a little extra time? Squeeze in 2 or 3 of the 10 minute workouts to increase the workload and subsequent results. There has never been a more convenient strength building routine, certainly not one as effective as 10 Minute Trainer.

Elizabeth 10 Minute Trainer Fitness 0 10 Minute Trainer, muscle, strength

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