Build Muscles - Health Hub Articles | Health Hub Articles

Introduction

?Build muscles? is a very common search engine term, literally searched by hundreds of thousands of people each month. I have written this article as a basic guide to building muscle and start with some of the reasons so many people want to become more muscular.

Health benefits

The health benefits gained by people who build muscles are numerous. People with a greater percentage of lean mass burn more calories (pound for pound) than people of the same weight with lower muscle mass. This makes it easier to lose fat. Power and strength gains are also achieved as you will only put on muscle if you need it (e.g. to do weight training). This benefit is especially desirable for athletes, but also very useful for your average Joe.

Image benefits

The truth of the matter is that the majority of people who want to build muscles desire to improve their image. It is generally thought that men who increase their lean muscle mass and lower their body fat appear stronger, more powerful and more masculine than they previously were. A lot of women find themselves more attracted to men with greater lean body mass, partly because these men tend to be more confident than others due to feeling happier about their bodies.

Exercises

There are hundreds of different exercises that can help you to add mass to each individual muscle in your body. A very common mistake made is to just focus on improving ?show? muscles (chest and arms) but neglecting to train other important muscle groups (e.g. back and shoulders). This can lead to a look of imbalance that can appear strange and even ridiculous when taken too far. Therefore, it?s best to concentrate on exercises that work many muscle groups simultaneously (compound exercises), and add in isolation exercises after some progress is made. Good compound exercises to start with are the bench press, dead-lifts (make sure you get the form right!) and pull-ups.

Nutrition

Getting your diet right is a hugely important part of building muscles. Most bodybuilders use a clean, high-calorie diet consisting of slow burn carbohydrates, healthy fats and a great deal of lean protein (10 egg whites for breakfast, anyone?) Many experts disagree on the amount of protein required to optimize building muscles, however as a rule of thumb many bodybuilders advocate a one gram per pound of bodyweight approach. This can be too much for some people, but it is more than possible to gain muscle when eating about half this amount per day (although possibly on a smaller scale).

Rest

Rest is the final third of the muscle building triangle. You don?t build muscles when you train ? the muscle is built during the rest period following your workout. This is why it is important to get enough sleep when training to build muscle (8 hours a night is recommended) and to leave sufficient time between each workout (training the same muscle groups 2 days in a row is not just painful but will also hinder your progress). Overtraining is very common amongst people who are building muscle, especially those just starting out. This can be counterproductive in terms of gains and often leads to injury. That?s why a full body workout, 3 times a week is what many experts recommend for beginners.

Closing comments

So, there?s a quick rundown of the benefits to gaining muscle and basic roadmap of how to arrive at your muscle building goals. Good luck!

Learn more about The Fastest Way To Lose Fat. Stop by Sam Masters?s site where you can find out all about How To Lose Belly Fat and what it can do for you.

Related Blogs

Source: http://www.healthhubarticles.com/build-muscles/

anon anon final destination final destination org gerard butler taxi