Tag: Build Muscle

How to Lift Weights Properly to Build Muscle – The Fundamentals

Build Muscle

Weight lifting is one of the best types of physical training you can give your body. In addition to the physical improvements weight lifting provides, it is believed that improving strength may delay symptoms of dementia in the elderly and improve the mental functioning of younger people as well. It is important to remind yourself of these weight training techniques and the basic rules-of-thumb every time you begin your workout. Before lifting, be sure to stretch for 5 to 20 minutes, or do 10 minutes of aerobic activity. You will likely want to stretch all of your body in order to increase flexibility.

At the very least, you need to spend extra time stretching and warming up the muscle groups you’ll be focusing on during the day’s weight training. Focus on only 5 or 6 exercises during your routine, and between seven to ten working sets of each. A set of twelve repetitions at the right weigh is more useful than 20 repetitions at a weight that is too great. There are different exercises to work different areas of your body. When you’re focusing on your lower body, you can do squats, leg presses, dead lifts or extensions to work the quadriceps. Leg curls do the trick for your hamstrings, calf raises for your calves, and abduction and addiction exercises for your hips.

To work your arms, using a combination of chest fly and shoulder fly, presses, curls and pull-ups is a start to creating a beautifully toned and balanced upper body. For your body’s mid-section, a variety of crunches strengthens your abdominal muscles to their fullest and back extensions tone up the dorsal area.

For all of these exercises, make sure you’re using the correct form. Have a trainer teach you the correct form of any new exercise to make sure you’re getting the greatest benefit out of the activities and not injuring yourself.

Always be sure to breathe. Holding your breath, or breathing shallowly, can cause black-outs or stroke. A good idea is to “exhale on effort.” Exhale as you lift the weight, and inhale as you lower the weight. To avoid muscle cramps and muscle soreness, you must stay hydrated. Make sure to take in water every fifteen minutes while training. Be sure to vary your routine. If you overwork muscles or become bored with your routine, you’re less likely to keep up your training. Switch out your exercises from time to time, and regularly change the order of your exercises. Avoid stagnation!

Finally, be sure to get enough rest. If you don’t take days off from training, your muscles won’t have adequate rest for prime development. Don’t work the same set of muscles two days in a row. It’s during periods of rest that muscles recover and build up. Get plenty of restful sleep each night to avoid mental and physical fatigue that can lead to injury. Never train when you’re sleepy.

Nutrition Diet Plan for Men to Lose Weight & Build Muscle

Nutrition Diet Plan for Men

You are what you eat, and if you want to be healthy you must eat nutritious foods. Men who are physically active and exercise regularly have a great need for a nutrition diet plan.

The best exercise program cannot provide optimum health benefits if you continue to eat junk food.  Plan on eating more fresh fruits and vegetables as part of your nutrition diet plan for men.

Personalised Nutrition and Diet Plan for Men

Nutrition diet plans for men must take into account their physique, current health condition, activity level, nutritional needs and eating preferences.  All too often diets do not factor in the personal energy needs of men.

This can be a problem for those who are physically active and therefore need more calories.  A personalised nutrition and diet plan should provide men with the right combination of proteins, carbohydrates and fats and enough calories to help them achieve their health goals.

Two or three meals a day is not enough for men.  Men have to eat three nutritious meals and three healthy snacks everyday.  The total number of calories will depend on the person’s health goals, whether he wants to lose weight or gain muscle mass.

Breakfast and Morning Snack

As the most important meal of the day, breakfast has a special place in a nutrition diet plan for men.  A good breakfast can consist of a bowl of oatmeal with skim milk and some fruit such as a slice of melon or grapefruit.

You can also have tea or coffee with your breakfast.  For your morning snack, have a slice of whole-wheat bread with peanut butter.

Lunch and Mid-Afternoon Snack

Men are used to eating burgers or fast food for lunch but this would have to change if you are following a nutrition diet plan for men.  A healthier lunch option is skinless chicken breast with lettuce and tomatoes.

Instead of a soda, have a glass of fruit juice.  At mid-afternoon, snack on a handful of nuts or a bagel with low-fat cottage cheese.

Dinner and Evening Snack

Steamed fish or white meat such as turkey breast or chicken is a healthy choice for dinner.  Limit your consumption of red meat, which is high in cholesterol. You can also have brown rice, whole wheat pasta with a tomato-based sauce, and plenty of fruits and vegetables.

Oranges, blueberries, kiwi, bananas, beans, spinach, broccoli, carrots, kale, collard greens, and squash are just a few of the nutritious fruits and vegetables that you can include in a nutrition diet plan for men.

Before going to bed, you can have a light snack of low-fat yogurt topped with fruits.

Basic Rules for a Nutrition Diet Plan

Good eating habits make a big difference in making you healthy.

Below are a few rules that can guide you when making a nutrition diet plan for men:

  1. Avoid fried foods and fast food.  They are often high in calories and saturated fats but low in nutrients.
  2. Get plenty of lean, high-quality protein with every meal.  Protein provides the amino acids you need for muscle growth and helps curb hunger pangs.
  3. Eat plenty of fresh fruits and vegetables.  They are a rich source of vitamins, minerals, antioxidants, enzymes and fiber.
  4. Eat a low-fat diet.  Your body needs healthy fats to function properly.  Fat is also needed to transport fat-soluble vitamins such as Vitamins A and E.  Olive oil, flaxseed oil, and fish oil provide essential fatty acids needed by the body.
  5. Don’t skip breakfast.  Skipping breakfast can make your blood sugar level unstable.  Hunger pangs will cause you to make bad food choices and overeat later in the day.  Your breakfast should contain some carbohydrates, protein, and a small amount of fat.