Visual Impact Muscle Building - Tips to build muscle mass

If you want to do a serious bodybuilder or just to shape your muscles, that's the basic advice - the result will not take long.

the male hormone responsible for muscle growth, reaching its highest level in 20 years, and then starts declining. Thus, to build up the muscles in adolescence is not worth it. "In the first 12 weeks of regular exercise increases muscle by 10-30 percent," - he said. Even if the exercise does not lead to a significant build muscle mass, says Karas, the muscle is definitely increasing. The reason - the muscles absorb the water, and thus distributed during exercise. In addition, the muscles burn fat, making them even more noticeable. After three months of exercise increases muscle slows down. The muscles are really starting to grow, and this takes time. "After the maximum load increases the body reaches a point where an increase in muscle mass is a rather complicated task,

Training

"Good health requires effort - said Kent Adams, Ph.D., director of the laboratory of physiology of exercise at the University Monterey Bay in California. - Do not ever train without sparing himself. It is necessary to develop a reasonable individual training schedule and stick to it. "At a minimum, perform jumps, squats and other exercises that develop the hamstrings, stimulating the leg muscles to grow.

Whatever exercise you choose, do not overdo it. Excess levels of endurance and an excessive number of repetitions of exercises can cause muscle fatigue and slow down their growth.

American College of Sports Medicine recommends three sets of 8-12 repetitions for each exercise.

Experience is divided Lisa Santos (certified personal trainer with Cooper Institute): "To expedite the process, Exercise, by increasing the heart rate, and also try the method" superannuation. " It offers an approach with two or three exercises for different muscles. Rest, then another approach. After that, the next group of developed muscle.

The load on the muscles

Physical activity causes microscopic cracks in the muscles, which during the rest recovered. But if you do not give your muscles adequate rest, you can get a serious injury. ACSM recommends that the load divided by three days as follows:

Day 1: Chest, triceps and shoulders.
Day 2: The lower part of the body (hamstrings, hip abductor muscles and the abductor muscles, calves).
Day 3: Back, biceps and abdominal muscles.
Do not forget about the delayed muscle fatigue, which can occur 48 hours after loading. Drink plenty of water - before and after exercise.

Water - the necessary material for building muscle. On the day a person should drink 8-10 glasses of water. Karas offers before exercise drink extra 350-450 g, as well as 250-300 g per 15 minutes of intense stress. If the activity lasts more than an hour, you can drink and less intense loads. In this case, the water needed to restore the supply of electrolytes.

Restful sleep

"Sleep is directly related to blood pressure, depression and other health problems. Lack of sleep affects hormone levels, so necessary to increase muscle mass, "- said Karas. Recent studies have shown that sleep deprivation also leads to obesity. The average adult should sleep 7-8 hours. Of course, some take longer.

Balanced diet

"Building muscle requires a balanced intake of carbohydrates, fats, proteins and vitamins and minerals. The source is the daily food. Avoid carbohydrate diets, which increase insulin levels and, consequently, slow the growth hormones that influence muscle growth - suggests Karas. - Best option - 5-6 meals a day balanced food in small quantities. Building muscle is not combined with a diet. "

"When a calorie deficit the body can not build muscle - explains Santos. - Watch for fat in the diet. Fat should not exceed 30% of total daily calories. Also, do not forget about the rich in vitamins and minerals, fruits and vegetables. "

Santos offers a snack high in protein such as cottage cheese, cheese sticks, protein shakes. In supermarkets you can find a variety of powders, soluble in water or low-fat milk, resulting in a power protein shake to replace snacks between meals. In addition to the foregoing, it is recommended there is a turkey, cheese and crackers, foods rich in protein, low in fat. The more protein, the more muscle with Visual Impact Muscle Building .

The 31 Day Fat Loss Cure - Loss of muscle or lose fat?

Occasion after occasion will keep coming up in your life from time to time. You can??™t lose weight for one occasion and then gain back all your weight and then start all over again for another occasion.
Moreover you would not be doing any justice to your body by not maintaining a consistent weight. What you need is a fast weight loss program that offers permanent results like 31 Day Fat Loss Cure which is exactly designed for situations such as this.

The biggest advantage is that you don??™t need any expensive gym memberships or punishing dieting regime when following this program.The program is a perfect combination of Caveman type diet & Army Workout which will allow you to shed 10 pounds or more in 31 days.

In this short article, I talked about the empirical finding that a couple of small but frequent meals better than large, but infrequent meals. Now in the athletic community this is, no one disputes, but scientific studies have confirmed that food unevenly resulting in the accumulation of fat, just like hunger, were conducted only in the early '80s. This is due to the work of the protective mechanisms of the body.

Trying to lose fat and lose it fast, many people have taken radically reduce the amount of calories and begin to eat once a day. Studies have shown that cutting calories too much leads to large losses of muscle mass than fat. Receiving controlled even if the number of daily calories per meal results in greater loss of muscle mass and greater fat accumulation than receiving the same amount of calories, divided into three daily doses. The body perceives a great shortage of calories or infrequent taking them as a threat of famine, and millions of years of evolution have taught him to defend accordingly.

One of these defensive reactions under the threat of famine is the development of increased amounts of enzymes that lead to fat deposits. Thus, if reducing the number of calories unnecessarily hard or go for a single meal for 24 hours, the body supplies the energy from fat and skeletal muscle, but trying to keep the fat at the same time, feeling the threat of famine. Needless to say, that the results are not the ones we need ... reduced muscle and fat increases. It is best to lose fat is by combining exercise and a balanced diet, which is cut calories so much that people lose 0.5 - 1 kg of fat per week.

Somanabolic Muscle Maximizer Training Tips

How much time is given to training? This issue is of interest not only beginners, who just recently came into the room, but, at times, and professionals with the experience. First of all, just to mention the fact that in sports, as in life, each person must apply individually. Indeed, our bodies are different. For example, if a competitor takes a load of free, then for another it may be prohibitive, and for the third insufficient to produce the desired training effect. It is therefore important to know your body inside and give him what he is able to move without damage to health at some point in sports training. As an individual approach to training, here, I hope everything is clear. Nevertheless, the issue is not closed. Given the above, you must decide not only on the dosage loads during individual training, but also to a certain stage of micro-and macro cycle. In other words, we need to answer the question, how often to train.

It may be training all week without rest, with one or two days of full recovery, and possible to have two workouts a day. It is all depends on your individual capacity and performance of your body. Therefore, we consider this issue in more detail. fitness athlete or sports uniforms, is known to be increased gradually to change without abrupt jumps and falls. The principle of fitness based on this concept as super compensation, that is, a gradual adaptation to increasing loads. Specifically, the work that you are not able to do at this stage of athletic training, you can easily end up with the growth of your fitness level. What does a super compensation? Simply put, this recovery with the stock. After a certain load, we will say so, send your body into "out", so he needs some time to recover from a given training load. And he is sure to be restored with a small margin, that is fitness to increase slightly. This is where we recall previously raised the question: how often you exercise. When the body is recovered, it is possible to start a new workout, loading it in accordance with our program Read More.

If the body does not reach the starting point or points, the training will be accompanied by fatigue. Some athletes conduct such training, but it is done by professionals who keenly feel the distinction between fatigue and over training. After a few lessons on the background of fatigue, they will give the body needed rest and honored, which leads to a serious increase in fitness. Sometimes this is called afterburner, when the time is not planned to get in shape, for example, if there is little time to participate in certain competitions. But there is also need to know what form, typed in this way, as quickly and leave. If exercise carried out against a background of fatigue for a long time, it can lead to over training, which is classified in stages.

The first and the second is not so dangerous. In most cases, you simply need a good rest, switch to a sports game or other sports. The third stage is very dangerous. There have been cases of chronic over training, when athletes over the years can not get out of this state. Since such errors are inherent in most cases, for beginners, the following advice will be for them. Know the measure on the initial stages of fitness, do not load to failure and do not follow the exorbitant loads. Over time, as will the experience and you learn to feel your body, you can easily dispense the load and to recover quickly between the individual workouts.