Nancy Rishworth asked:


Copyright (c) 2009 Nancy Rishworth

Are you interested in increasing your overall strength? Whether you just want to feel stronger and healthier or if you have a specific goal or an athlete, increasing strength is always a good idea.

You’ve probably heard the various recommendations for increasing strength and you may have even looked into strength training routines. The problem is, for many it may conjure up images of bulging muscles and weight lifters. But resistance training routines are much more than the weight lifting you see at the Olympics.

A good resistance training routine will help you become stronger and leaner but also increase your flexibility and your agility. If you enjoy playing sports, such as golf or tennis, resistance training can help you become a stronger athlete. .

Resistance training routines don’t necessarily mean big, bulging muscles. A good training program will allow you to gradually increase resistance while toning muscles. When you combine resistance training with a stretching routine, you not only tone the muscle, but you also stretch the muscle and tendons. The stretching process makes the muscles longer and leaner.

You can easily build strength by working with lighter weights than a traditional weight lifting routine. Lifting large weights for low repetitions will increase the likelihood of muscle tears and will over time build greater bulk. While working with smaller amounts of weight still builds muscle and strength, just not the bulk that classical weight lifting results in.

Typically, resistance training routines result in muscle growth, but it usually takes at least six weeks before that muscle growth is obvious (but don’t give up, the work is worth it and once you start building muscle mass you’ll be glad you stuck with it). Of course, if you have practiced resistance training exercises in the recent past, you may find that your muscles rebound faster than a beginner.

This type of training allows you to become stronger and have greater stamina. If you play golf, resistance training routines can help you develop a more powerful swing, or a great backstroke for a tennis player. Many professional athletes incorporate strength training routines into their sports training just for the purpose of becoming stronger in their chosen sport.

Strength training routines result in lean, strong muscles. When combined with a routine of stretching, you’ll have amazing strength and flexibility. Imagine the difference it will make for your appearance – , your lifestyle and your favorite sport.

With just a few simple muscle stretching activities, you can rebuild your muscles and take them to a new level of functionality. You’ll feel better, have less tension, and be able to perform your favorite activities with more strength and energy.



Muscle Gain

Building hard, lean muscles isn’t as hard as you think. It’s actually quite simple. Especially if you follow the simple 3 muscle building tips I’m going to share with you. So, if you’re serious about learning how to quickly build muscles, continue to read on.

The top 3 muscle building tips are:

1. Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.

Also, be sure to change your workout every month. Don’t do the same sets, reps, and exercises every workout. By changing your workout frequently, you’ll force your body to grow rapidly. This is how you’ll be able to quickly build muscles.

Another great tip is if you’re always lifting low reps, let’s say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You’ll be amazed at how fast your muscles grow.

When you design your workouts to quickly build muscles, make sure you don’t work the same body part in two consecutive workouts. What I mean is, don’t bench press on Monday and then do it again on Tuesday.

A great example of a workout would be Monday- chest and triceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders and abs, Friday- back and biceps, Saturday- off, and Sunday- off.

2. Nutrition. This is the most overlooked muscle building tip. In order for you to quickly build muscles, you have to eat alot of protein and carbs. Also, eat frequently. You should try to eat every 2 hours. Make sure you eat at least 1.5 grams of protein per pound of bodyweight and at least 2 grams of carbs per pound of bodyweight.

An example would be if you weigh 190 pounds, your protein intake would be 285 grams per day and your carb intake would be 380 grams a day. You should also drink plenty of water throughout the day as well.

Some great muscle building foods include meats (chicken, beef, fish), eggs (have been shown to really help add muscles), yogurts, cottage cheese, wheat pastas and breads, apples and bananas, oatmeal, sweet potatoes, brown rice, and yams just to name a few.

3. Track your results. After every workout, write down what exercise you performed, the sets and reps for each one. The next time you enter the gym for that same workout, try to lift more weights than you were able to do previously.

Let’s say you benched 225 pounds for 4 sets of 8. The next time you bench press, you should try to do 230 pounds for 4 sets of 8. This will ensure that you’re always getting stronger, which will help you quickly build muscles.

Make sure you get plenty of rest. Have fun. And use these 3 muscle building tips to quickly build muscles the easy way.

Muscle Building

You hear a lot of people say that you can’t burn fat and build muscle at the same time, it’s not how the body works. And then you hear people say the opposite and you don’t know who is right because either way you’re not getting the results that you want. You want to build up your muscles but not with fat because it won’t matter how much muscle you have if it’s all covered up with a layer of fat.

I was actually on this same search a few months back, trying to burn fat and build muscle at the same time. I wanted to make sure that all of my hard work wasn’t all covered up because I’m motivated by results and I know that if I had spent a lot of time trying to build muscle and it was covered up by fat o would be discouraged, and possibly look bigger. I wanted to have that cut ripped look but it was so hard. I didn’t want to get skinny either, I liked my size I just wanted to be more muscular without the added fat of getting bigger. A buddy of mine had let me know about this program that he was using to do just that and he was looking pretty ripped. So I decided to give it a try and it was actually working! To my surprise it was relatively easy and detailed. I was extremely satisfied with the results I was getting. Take a look at my link to see exactly what I am talking about. If you’re serious about burning fat and building fat I’m sure you will not find anything better!

Muscle Building