Important Reasons to Add Muscle Mass

muscles are the significant cells of your body that put your body in motion and allow you to implement the thoughts of your mind. Muscles are essential to read this composition, to type a message on your keyboard, to fetch the mail, and even to advance food through the digestive track. Muscles move you in the direction of what you want to obtain and away from what you wish to evade. Without muscles you wouldn’t be alive.

Muscles help you keep your balance, hold your body together and let your joints work so you can move about. Muscles also serve as added padding that guards the bones from damage when you bump into things as you go about your daily activities.

Muscles are comprised chiefly of water (70%) and protein (22%). Muscle mass will decline or atrophy as a result of medical problems (for example, cancer, AIDS, congestive hear disease), aging (termed sarcopenia), or lack of use (most people lead a sedentary life). The body generally balances the functions of protein synthesis and protein degradation. When a cause of muscle atrophy is prevalent, the equilibrium is missing and the level of the synthesis of proteins is surpassed by the degradation of proteins.

Lack of exercise in not just a consideration in muscle loss, but also in the reduction of bone density. Like muscle tissue, healthy bones experience an equilibrium between bone resorption and bone formation. Up to 10% of your bone mass may be experiencing this process at any time. Inactivity is a risk factor that accents bone resorption and diminishes bone formation and can lead to osteoporosis. Exercise that places stress on bones (weight bearing exercises) helps encourage bone formation, as a result reducing the probability of osteoporosis.

Exercise is the most effective way for most people with sedentary occupations to strengthen or tone the muscles and preserve strong bones. It will boost muscle strength by promoting protein synthesis and decreasing protein degradation. Considering the reduced activity of people in the industrialized world and their longer lifespan, exercise and muscle building workouts are more and more vital.

If you have a desire for restoring some lost muscle tone or even developing your muscles, you may be wondering if you need to take any protein supplements. You will see many supplements promoted in health magazines and there are many alternatives offered in health food stores.

Here are the facts about your requirements for protein supplements.

Through effective resistance training, skilled athletes can add up to 2/3 of a pound of lean muscle mass each week. Athletes taking steroids have been known to gain about 1.1 pounds of muscle mass in a week. While many people advocate the use of costly protein supplements to help build muscle mass, the real increased daily protein required to add 2/3 of a pound of muscle in a week (22% of which is protein) is only around 15 grams This can simply be achieved with a daily supplement of a couple glasses of non-fat milk or a mere 3 ounces of chicken. Pricey protein products are not normally needed.

Exercise with its attendant toning or building of muscle mass is an obligation for anyone wanting to stay healthy long into their retirement years. Exercises that build muscle help neutralize muscle atrophy and bone density loss, both considerations in a declining quality of life.

So, stay physically active and
build your muscles.

Total Health & Fitness

There are any number of reasons to get in better shape, most of which vary by age – they range from getting in shape for a specific sporting competition to wanting to lose weight, to boosting confidence and physical appearance, even doctor’s orders for improving cardiovascular health. Look at the time you spend in the gym as an investment – the more time and sweat equity you spend there, the less you have to spend on things lie statins to drop your cholesterol levels later in life – provided you work out intelligently, working on overall body fitness, and keep track of the factors that impact your health in general.

A good total body workout is only part of the program; it takes planning and preparation to get the maximum benefits, and some significant lifestyle changes with regards to your attitude towards food. While an article of this length won’t be able to cover all the details, it’s enough to give you a high level overview of the core concepts.

First, you need to combine caloric restriction – cutting back your caloric intake a little bit – with increased cardiovascular training. The easiest way to cut back on calories is through portion control; this is the key lesson to Weight Watchers and Jenny Craig, that you learn to see a meal in terms of its caloric value. Next, you need to shift what you eat – move away from heavy carbohydrate foods to ones that involve more protein; don’t cut out fat completely, because fat is what tells you’re full.

Cardiovascular training can be comparatively simple to set up: Just emphasise walking more regularly as part of your daily routine. Park farther away from work or the store, take the stairs rather than the elevator whenever possible. These steps may seem simple, but they’re enough to get you started on roughly 20 minutes of semi-regular exercise per day.

Once you’ve gotten that part of your routine set, it’s time to build on that foundation for total body fitness. You’ll want a program that you can live with; this is a program that does exercises you enjoy. Any specific activity we list should be substituted with something you find enjoyable – if you don’t enjoy it, exercise becomes a chore, and as soon as you can, you’ll skip out on going to the gym.

First, a typical schedule for resistance and weight training tries to go three days a week, regular as clockwork, with a day off in between each of them. On the weight training days, start with about five minutes of moderate cardio workout – run a few laps, or spend some time on the treadmill. After that, stretch to release fatigue toxins for your body to process and break down. You’ll find that doing this will greatly reduce the muscle aches from a good workout.

Next, do core body strength exercises as your first layer of strength building. Core body exercises work your abdominal muscles and your lower and middle back muscles; take them slowly and take them carefully. Because these are muscles that are constantly in use, you tend to not notice how hard you’re working until you’ve somewhat overdone them. The goal here isn’t to get ripped abs; the goal here is to build a foundation of strength, because your abdominals are the muscles that all of your other workouts will transmit their workload to.

Exercises that will build this core body strength include crunches (both with and without a weight held on your chest) and back lifts, as well as high rep count sitting squat presses. When you’re doing 30 to 40 reps on this without feeling much of a burn, you’ve built yourself up to the minimum strength standards.

Once this foundation is set, it’s time to start working on specific muscle groups, usually working with upper body strength first, then lower body strength on the alternating days. The reason for this alternation is because when you’re lifting, you’re breaking down muscle fibers, and you want to give your body time to knit newer, higher density muscle fibers in return. Similarly, when you work out, you should try to eat something heavy in digestible protein within half an hour to an hour after the workout, to help you achieve maximum fitness and health – this gives your body the raw materials it needs to build new muscle tissue, right when it’s looking for it.

Building muscle, weight loss, skin care and acne treatment can improve your overall health- even doctor’s orders for improving cardiovascular health can improve your chances of having a healthy heart and prevent the risk of cancer and diabetes.

Muscle and fitness Magazine-An Essential component to a Healthy Lifestyle

If you are looking for a cheap and effective way for the six-pack muscles, the best way to do this would be to sign up for a good muscle and fitness magazine. Most of these journals provide you basic fitness ideas on how to go about building and shaping up your body and stay fit. Staying fit and healthy ensures that they are happy and enjoy life to the fullest.

More fitness experts will advise you to go for regular exercise properly copies with controlled diets and meditation.In this fast-paced world of technology where time is perhaps the most valuable thing available, modern jet set Executive have any time to devote to fitness regimes and the gym. really is a drab and monotonous life for these successful young men who know anything beyond computers and management information folders.

As they enter their ethical, is good for the scrap heap having lost years back piling tons of money but do nothing to help keep the body healthy. A top end muscle and fitness magazine will give you real tips to keep healthy. Some even go the extra mile in suggesting recipes that are nutritious and totally free fat, I really don’t have to bother about your health by cooking up these great recipes.Most importantly, necessary for the Agency will stay in shape is a reasonably sufficient exercise. What exercise is in your body? Exercises assist in eliminating fat from the system, muscles and tones up to inform the Agency of agile and effective.

If the outcome of correct muscle and fitness magazine is difficult for you, there is no reason to worry. Just spend some time to scramble over the Internet and you’ll find many of them online.Some of them give you rave scene reviews by experts worldwide and have some more opinionated online discussion boards.To your collection today as a guide to healthy living inexpensively.

As an author for the # 1 muscle and fitness magazine, Pirawan has already achieved many goals with his former career as a consultant of fitness and nutrition expert. Study Scienes sport at the University of Sydney with additional courses in writing brought to write about exercise. articles not only appear on muscle and fitness magazine, but also in many health and nutrition related magazines for men and women; Primary aspect of training methods and also articles are muscle building tips.

How Stretching Can Explode Your Muscle Growth

When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!

Because fascia is so tough, it doesn’t allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won’t change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.

The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

The solution: stretching.

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.

By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.

The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood.

When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

One of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles. He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions.

Fascial stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren’t pumped, just stretch normally.

You can find instructions for stretching at: http://www.fitstep.com/Library/Info/Stretching1.htm

One set of hard stretching after each set you do for a muscle group, besides the obvious benefits of increased flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook “The Best Exercises You’ve Never Heard Of” at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.