To build muscle, you must become strong. Muscle function (useful) and muscle aesthetics (beauty) are not very different. Most bodybuilders are monsters such power. The volume of a muscle is directly related to its power, so it is easy to gain volume once gained strength. This is why I will focus in this article on bodybuilding oriented to functional strength. You can always then refer you to a drive for volume.
If you have a lot of weight to lose (more than 10 pounds), your drive must be different. Being overweight, you're already much more muscular than the average person. When you move, your muscles have to face a major effort when compared to a person weighing 20 pounds less than you, for example. So when you lose weight, it is important to focus not on performance but on the Conservation of acquired muscle. This is a special case which I dedicated an article. See: bodybuilding diet.
To gain strength, you need two things:
Stressing the muscles: using resistance (weight) of increasingly heavy, we force the muscle to adapt to greater effort, and become stronger.
Stress the body (metabolic change) by depleting the body in a proper manner, he is forced to devote its energy to repair itself for rapid growth.
By combining these two factors, the conditions are met for a very rapid progression. And that is why we use compound exercises. Compound exercises work a muscle group rather than isolated muscle (called insulation). Compound exercises are useful because they allow you to work both the strongest muscles performing the movement (quadriceps, lats, pecs) and the smaller muscles that help stabilize the movement (calves, abdominal, biceps).
To perform these compound exercises, use free weights (dumbbells). If the weight machines can sometimes be of use to isolation exercises, they are still useless to see dangerous compound exercises. The machine, composed of metal parts connected together by hinges, determines the movement. This has two consequences:
The machine is not exactly suited to your body, muscle supposed to perform the movement is not requested on all its amplitude. And it grows slower.
The machine forces your joints. So you use less powerful stabilizing muscles to perform the movement. You risk injury.
Working in free weight, on the contrary, is very healthy. It's your body that determines the suitable movement, and gradually increases the load. No hinges determines the motion of your joints. The muscles work on their full amplitude for a more rapid development. Later when choosing a gym, make sure that there is a space for free weights.
Once your workout is complete rest. Muscle is not built upon exercise. Instead, it is stressed and deteriorates. It is during rest that the body rebuilds the muscle to make it stronger and increase their strength. A golden rule for a beginner is to practice three workouts per week (Monday - Wednesday - Friday, for example), and rest the rest of the time. Among the rest, sleep is the most important moment. Without sleep, it is impossible to make any progress, either to gain muscle or lose weight. Nights of sleep eight hours or more are required.
During the rest between your workouts, your body will consume energy to repair itself. He will need protein to build additional muscle. Your diet is paramount. You will eat much more food than what your body needs. Insufficient power is a very common problem in bodybuilding. If you can not make muscle and gain strength, it is usually because you do not eat enough, and it will increase the size of your meals.
To gain muscle, you will become necessarily heavier. It is not possible to gain strength without gaining muscle mass. A portion of the surplus energy will be stored as fat. This is not a problem at all, and it is even a good sign. This means that you eat enough. When your goal is to gain muscle, it is quite normal to have a little fat. You can lose this thin layer of fat in 1 or 2 weeks thereafter. However, be careful not to take 10 pounds of fat. 2 or 3 pounds of fat are acceptable, but must not exceed a certain limit. Surplus but eat reasonably.
Reminder: It is not possible to gain muscle and lose fat at the same time (unless you are a complete beginner). If you have weight to lose, but read the article on bodybuilding diet, because food will be different.
How to gain muscle without gaining fat
Your body needs protein to repair muscle tissue damaged during your workouts. Protein you need can be found in eggs, meat (preferably white, like chicken or turkey), and fish (preferably fatty, such as salmon or mackerel). Multiply your weight by two to find the amount of protein you need to eat each day. For example, if you weigh 70 pounds, you should eat 70 × 2 = 140 grams of protein per day.
Proteins are not the only ingredients of your muscles. For energy your body needs carbohydrates, such as pasta, rice or potatoes. Avoid at all costs fast food, fried foods, sweets, cakes ... these are unhealthy foods that will damage your health, especially your heart health (bad) cholesterol, and your health pancreas (diabetes).
Fats are also good sources of energy. Fatty fish are very healthy and also contain omega-3 and vitamin D. If you use oil, choose olive oil flood. In general, avoid saturated fats contained in butter and red meat (beef, mutton).
Obviously, it is needless to say that vegetables and fruits are important. Eat it regularly to refuel vitamins. It is important to vary the fruits and vegetables you put on your plate, to avoid developing deficiencies of vitamins. A good balance vitamin is essential for the functioning of your body.
Summing up:
Good training with free weights to solicit both muscles and metabolism. We use compound movements.
- Rest, rest, rest and more. Night's sleep at least 8 hours.
- Correct feeding excess and containing a sufficient amount of protein.
- You now know the basics of muscle gain. To continue, I suggest you read the
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