Building muscle - not an easy task

October 27, 2011

  • Building muscle - not an easy task
  • Muscle training

 Building muscle - not an easy task
 It is believed that the human body consists of fat and lean mass, which is measured in percentage terms. Body fat includes all the fat tissue, lean body mass includes all bones, organs and muscles.

The term "dry muscle mass" means that the muscles are part of the lean body mass. Today's fitness craze aims set of muscle mass, building beautiful and fit body. Experts in fitness tips to build muscle mass, as developed musculature makes a person more healthy than a large amount of fatty tissue.

 Building muscle - not an easy task

Why is it important to maintain lean body mass

Lean body mass is required to reduce weight, since it increases the metabolic rate. Consequently, it burns more calories and less fat is deposited. Consumption of food necessary amount of carbohydrates, proteins and fats is extremely important to build up lean muscle mass. An increase in lean body mass is required to improve the physical form, and overall health.

 Building muscle - not an easy task

Diet to increase muscle mass

To increase muscle mass, you can not cut back sharply on their usual diet. To build muscle human body requires energy. A reduction in the diet leads to the fact that the body begins to use as an energy source muscle mass resulting in slowing the metabolism. In this way, it is impossible to lose weight.

Special Recommendation states that, what food should be eaten because of its caloric content. For example, if the day you get 1500 calories you need 300-500 calories a day How many calories a day you need to lose weight - everyone has their own rate  How many calories a day you need to lose weight - everyone has their own rate
   more to achieve the goal. To build muscle you need to stick to a well balanced diet, which included are products for building muscles. Protein should make up no more than twenty percent of the daily diet. They should be obtained from fish, poultry, and other foods with a low fat content. Fried foods contain large amounts of saturated fat and is a health hazard.

Up to seventy percent of the daily diet should be carbohydrates. Sugar, which can be found, for example, as part of candies and other sweets, should be completely excluded from the diet and to replace complex carbohydrates contained in whole grains and vegetables. A diet rich in fiber, is also essential for maintaining overall health.

The remaining ten percent of the diet should be fat. It should be healthy fats, such as olive oil and omega-3 fatty acids.

Although the increase and maintain muscle mass is easier with the help of a low-carb diet, it's not as easy as it seems. If you limit the intake of carbohydrates, insulin levels The principles of action of insulin - the science of saving lives  The principles of action of insulin - the science of saving lives
   in the body falls. At a low level of glycogen the body uses for energy reserves of protein. The main root in this case - is to reduce the consumption of carbohydrates to burn fat and maintain reserves of protein in the body. The fact that a person with more body fat is more difficult to build muscle than a person with a low fat mass.

Needless to intense aerobic exercise is also a danger of depletion of glycogen, which helps to burn unwanted fat. Low-carbohydrate diets should be followed about eight - nine weeks, and then to take a break from one day to two weeks to give your body the emotional and physiological rest.

 Building muscle - not an easy task

Training for muscle development

However, compliance with a proper diet is not enough to build muscle. In addition, you must have regular exercise, including weight training, as well as a number of aerobic exercise improves lung and heart.

During weight lifting exercises it is important to remember that one should avoid performing isolation exercises to increase the muscle mass of certain body parts, such as the biceps. Instead, you can do sit-ups, to catch up and do the bench press. It is the most common exercise.

Having been engaged in training, it is important to be able to stop in time. Otherwise there is a risk to overdo it and harm your health, then training at some time will have to stop. Instead, follow twenty repetitions of each exercise twice a week, while allowing the body to recover.

Increased endurance and muscle development:

  • First of all, you need to determine the percentage of fat in the body and only then change the diet, or to introduce new exercises.
  • Strength training to increase lean body mass. It is necessary to develop the major muscle groups such as the muscles of the front of the thighs, hamstrings, gluteus muscles, back muscles, chest, shoulders, arms and abdomen. It is more convenient and much less engaged on home gym Home Gyms: a day without sports!  Home Gyms: a day without sports!
  • It is best to gradually move to the exercises "without insurance". If the hedge reduces the overall weight of the body Train strength will not increase.
  • It should expend more calories than you consume. Any activity, whether it be mowing the lawn or cleaning the carpet cleaner can help burn calories.
  • Cardiovascular workouts are mandatory. Aerobic exercises increase calorie burning and endurance.
  • To lose about 0, 5 kg of fat, you must consume 3,500 calories more than to receive. By reducing your calorie intake and consuming daily 500 more calories can be burned to 0, 5 kg of fat every week.

Benefits of water aerobics - healthy body and a cheerful spirit

December 1, 2012

 the use of aqua aerobics
 The special properties of water make the water aerobics useful for perfectly healthy people, and for those who are recovering from injury or surgery. The water is safe to strengthen and stretch the muscles of the whole body, and perform exercises that can not be obtained on the ground in the normal effects of gravity. Water aerobics are engaged in the small, medium and large depth, depending on the level of physical fitness, health and human purposes. Listed below are the main benefits of aqua aerobics Water aerobics: Lose Weight with pleasure  Water aerobics: Lose Weight with pleasure


Strengthening the muscles

Exercising in water helps to strengthen the muscles evenly the whole body, and at the same time improve overall health. Water density obstructs the movement, so water aerobics has some similarities with strength training - at least it is significantly strengthens muscles.

When immersed in water, your whole body is under pressure, which during the water aerobics classes Water aerobics classes - a medicine and a source of pleasure  Water aerobics classes - a medicine and a source of pleasure
   you have to overcome. The deeper body immersed in water, the more pressure and more difficult (and effective) training. Beginners usually performed in shallow water and close to the rim to make it easier to keep your balance. Training in deep water, especially with floating belt, is much more difficult and require a certain level of training.


Increasing the range of motion of the joints

One of the remarkable properties of water is that it helps to reduce stress on the joints, significantly easing some traffic. In water aerobics classes people who have had a variety of injuries and operations on the joints, can fairly quickly increase the range of motion of the joints. However, even though some degree of weightlessness provided by water, to start training to be careful to avoid re-injury.


Vocabulary for stabilizing the upper body

Water - a great environment for the study of the lumbar muscles and the entire body. The exercises for the muscles of the hips also help stabilize the lower back. This is usually recommended for walking in the water, imitation cycling (performed only in deep water), exercises with elements of kickboxing (usually kicks), as well as exercises for the abdominal muscles. Most of the exercises to stabilize the upper body movements involve the implementation of hands and feet with virtually motionless body. Especially effective in this training in deep water, using special equipment - for example, floating belts and dumbbells which help to strengthen the muscles of the body and improve posture.

For stabilization exercises are also very helpful to the balance. For example, you can try to get on board a floating or a long pole ("Noodle") and stay there as long as possible. This exercise involves all the muscles of the body, and at the same time develops the vestibular apparatus.



Training in the water have a relaxing effect not only on the body but also the mind; they help to relieve stress How to beat stress? Create an oasis  How to beat stress? Create an oasis
   and to forget about everyday matters. For many people, water aerobics is becoming not so much heavy "guilt" to wear their own health and beauty, as wholesome entertainment. In addition, people who suffer from joint pain, water aerobics classes are much easier than training "on the ground", and people come to the pool with pleasure. All this reinforces the motivation of helping to train more often and regularly.


Safety training

People who have suffered injury and surgery, doctors often recommend for a certain time to refrain from physical activity. For those who are seriously involved in sports, it often means a risk of losing long form. Water aerobics can not always replace exercise, which used to people, but at least it will help to keep fit during the recovery period. The probability of deterioration in the exercises in the water is practically absent, and after the water aerobics classes to return to the usual mode of training will be much easier than after a few weeks or months of almost complete inactivity.


Decrease pain

Water is the medium that provides support body, reduces pain in the joints Joint pain - how to understand what is going on?  Joint pain - how to understand what is going on?
   and facilitates the movement. This is especially useful for people suffering from arthritis and other painful conditions that make it difficult to exercise in the usual environment - on the ground.

Article Tags:
  • water aerobics