How to build muscle and gain muscle…lean muscle?
Reach Your Peak in Health Fitness
In the right hands this fitness boot camp will give
you excellent results with very little wasted effort.
You’ll be SHOCKED when you find out.
You see, your body has a built-in thermostat.
This organic thermostat controls your metabolism rate and how food is metabolized into energy.
Yes! Your (metabolic) rate of energy and how energy is stored in the form of fat and glucose.
The whole idea of fitness and fitness exercise is to train your body to be more effecient…in terms of metabolic rate, increasing percentage of energy.
The more you gain muscle with muscle growth.
In order to gain muscle mass, your body will utilize and adapt to stress.
Stress in the form of weight bearing exercise to build your body and muscles.
Follow these simple muscle workout to help boost your metabolism and at the same time gain muscle mass you desire.
1. Do a 10-minute warm up:
You can do a brisk walk in order to get blood pumping.
This kind of warm up exercise can increase the amount of circulating blood inside your body.
Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state.
Your muscles will also become more receptive to any kinds of resistance.
2. Be sure you target larger muscle groups:
The name of the game is coumpound exercises in order to boost the level of your metabolism and provide the needed resistance your body needs to build muscle.
You want to maintain consistency in order for you to get results in the shortest time frame (just a couple of months).
3. Start on your hips, buttocks and thighs:
Do heavy breathing lunges to raise your metabolic rate.
You can hold onto something hard to be able to balance.
Hold a pair of dumbbells in each hand to raise muscle resistance as you build muscles of the lower part of your body and increase metabolism.
4. Stand straight, use dumbbell with heaviest weight you can lift comfortably over the head:
Grasp dumbbell at shoulder level with palm of your hand facing forward.
Push overhead in a slow focused (controlled) upwards motion, straight up unitl your arm has reached full extension before returning to start position.
Do this exercise for 7 to 10 repetitions, slowly so you feel your muscles.
You want to flex muscles at top and bottom for each repetition, then switch the dumbbell to the other arm.
Do repetitions at least three times from either hands.
You want to be sure your body and arms build up strength and tolerance to repetitions otherwise you are prone to muscle wasting as well as injury.
5. Alternate muscle exercises:
For the last one mentioned, you can do dumbbells and after several repetitions, go down with the push-up.
This is very efficient because we use this in fitness boot camp and military training.
In general, push-ups provide body weight resistance that is needed to build stronger muscles and at the same time increase rate of metabolism.
If you’re having difficulties with push-ups, you can start with simpler exerices like knee push-ups.
6. For other upper-body exercises:
You can use dumbbells to enagage your shoulders, upper muscles of chest, forearms and muscles of deltoid.
Overall, dumbbells give greater results while increasing the rate of your metabolism faster than other types of equipment.
7. Focus on proper eating and enhancing areas in your lifestyle:
Proper eating in conjunction with exercise is a habit for maximizing muscle.
If you eat protein before your muscle workout, this helps your body use body fat in greater amounts as a source of fuel.
Your muscle gets the advantages of higher content of protein, calories and nutrients for much more energy.
It is also good to eat carbohydrates like vegetables, whole grain and citrus fruits after workout to help stabalise blood sugar levels with faster recovery.
This gives you far more advantages for your body building and muscle.
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