Muscle Building In A Healthy Fashion:
Alright, to start off, this article won't be about
"miracle" solutions that will help you get into
shape in three easy steps. We're not gods, we're
mortals. Therefore, if we want something bad enough,
we have to actually put effort into it.In this
case, we're talking about gaining/losing weight
in a healthy fashion, and not simply getting more
muscle mass for the purpose of looking good.
Yes,
looking good is there in the equation, but the
appearance should be a byproduct, not the end
goal.After all, if you get a Mr Universe body
via steroids and other similar synthetic muscle
boosters, but wind up dying as a result, all you'll
be in the end is a good-looking corpse. Not a
good idea, if you ask me...So aim for health first,
functionality second, and appearance last. That's
my advice to those who want to build muscle mass
and/or burn off fat.
Moving forward, let's talk
about health first - before engaging in any strenuous
physical activity (and you'll need to if you're
serious about getting into shape), meet up with
your doctor for a quick checkup to make sure you
can actually do so without risk.
Also, check your personal eating habits and any
detrimental vices you may indulge in. Eating a
balanced diet with carbohydrates (rice, corn,
or bread), protein (meat), and of course, vegetables,
is a good foundation for health. Low-fat milk
adds needed calcium which helps strengthen your
teeth and bones.Once you've taken your food consumption
into consideration, think about any vices you
may indulge in.
Smoking and alchohol top the list
of common vices that have adverse effects on health
and, consequently, your physique. If you smoke
or drink (or both) and can't kick the habit, then
at the very least minimize.The next thing to consider
is that wonderful little word that usually separates
the people who dream about being in shape and
those that actually get into shape... Yes, i'm
talking about exercise.
For starters, before considering
weight training for building muscle mass, I would
recommend getting your cardiovascular system into
shape. Improving your heart and lung capacity
in this fashion extends your overall endurance
not just for weights, but for any and all physical
activity you engage in.One tip: Breathing is the
key. Singers are trained in this, as are martial
artists and swimmers.
Breath from the diaphragm, meaning when you inhale,
your abdomen should expand, not your chest. This
increases the circulation of oxygen in your system.
Once this manner of breathing becomes instinct,
then you can start on running for cardio training.Some
people advocate power-walking or jogging, but
a long, loping run that utilizes ground-eating
strides is actually healthier. Various studies
have shown that power-walking and jogging actually
place undue stress from impact shock on a person's
ankles and heels.Go instead for an easy run.
Don't try to go fast on this, the key to running
is to maintain a constant pace. Strive for consistency,
not speed. Start off with half an hour of running
a day and gradually increase your time spent.After
a month of running, you should be ready for the
next step in building muscle up; weight training.
Head off to your local gym; getting a home weights
set may sound good, but in reality if you're serious
about it, you need guidance from someone who's
been in it longer.
There are 2 ways to go about
weight training depending on what kind of physique
you want to get: for those who are after muscle
density, in other words the "lean and mean" look,
use lighter weights with higher numbers of repetitions
per set.For those who are after sheer bulk and
muscle mass, the "bigger and badder" look, use
fewer repetitions in lifting but with heavier
weights. These two systems actually dictate the
shape of your muscles; the first approach makes
your muscle fibers longer, thinner, and denser,
while the second approach makes the muscles shorter
but thicker.
|
