Building Muscle

We all want to feel good about ourselves, those of us who want to build and strengthen muscle will sometimes find it quiet difficult under the circumstances that we do not fully understand how to achieve this the most affective way. When it comes to building muscle we must start by looking at our diet. Professional body builders eat allot of high carb meals such as pastas, rices, bread, oat meal and eat allot of lean beef because of the amount of protein it contains. Bodybuilders also drink protein shakes witch depending on the product you buy can contain all your protein needs, not only are shakes good for building muscle but they also contain all your essential and non essential amino acids so they are great for recovery, they are also a good sauce of carbohydrates witch with help to produce energy.
The next step is to decide witch parts of the body you are going to foecus on and try to find the best workout for each area. Once you have decided all your routines then work out the days of witch you are going to train, This is important because during an intense workout your muscles are traumatised and your muscle fibers tear and require twenty four to fourty eight hours to repair and recover, so you dont want to find yourself doing a hard laboured job the next day. For example:
Monday-Train
Tuesday-Rest
Wednesday Rest
Thursday- Train
Friday-rest
Saturday-Train
Sunday-Rest
There are many different ways that we can train the human body, The three major ways are. Strenght, Muscle growth and endurance. More information on these subjects can be found under Wining number number of repetitions.
We will be looking at muscle growth in this area. To get maximum muscle growth during your training always make sure you warm up and stretch first, This encourages the muscles to expand under the strain and prevents injury. Depending on the workout, the best way would be three set of reps. Set one 12 reps, set two 10 reps, set three 8 reps. change number of reps to suit you best. always rest for one minute between sets to allow oxygen and glycogen back to the muscles. always make sure that you are working out at seventy to eighty percent of your body's one repartition max (1RM) or you are just waisting your time.
Example:
Biceps curls 12-10-8 Rest 1 min between sets
Dumbbell flies-12-10-8 Rest 1 min between sets.
Bench press 10-8-8 rest 1 min between.
Remember to keep hydrated and do each rep slow for maximum affect.
Thanks for reading my blog and i appreciate your comments.

Amino Acids

Amino acids are the building blocks of proteins. When taken up into the body, the twenty one standard amino acids are either used to synthesis proteins or oxidize to urea and carbon dioxide as a sauce of energy. The body contains twenty standard amino acids.

9 Essential amino acids-Histidine, Isoleucine, Leucine, lysine, Methionine, Phenylanine, Threonine, Tryptophan and valine.


12 non essential amino acids- Alanine, arginine, aspartric acid, cysteine and cystine, glutamic acid, glutamine, glycine, orinthine, proline, serine, taurine and tyrosine.

Carbohydrates

Carbohydrates
A primary source of energy for the body for the use by our body cells. Carbohydrates are broken down into, glucose our body’s main sauce of energy. Our body breaks down carbohydrates in the process of metabolism to create energy and fuel for our body’s muscular system and organs. There are two types of carbohydrates that our body absorbs.

Simple carbohydrates Considered to be bad carbohydrates. Simple carbohydrates are sugars and can be found in foods such as most fruit and junk food. Simple carbohydrates can be broken down quickly to release energy.

Complex carbohydrates Witch are starches Found in foods such as potato, wheat, corn, rise, beans, pasta, wheat bix and so on. Our body breaks down complex carbohydrates much slower than simple carbohydrates and distributes them throughout the body to produce energy.

Simple home gym.

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Home gyms are simple, easy and can save you a lot of money. Depending on the sort of workouts you do, a simple home gym is made up of 2 dumbbells with interchangeable weights, a barbell,

medicine ball a pull up bar.

Find an area that gives you the room to move around and swing your arms. if you do not have anywhere inside the house like that simpley leave all the equiptment in an easy access area and take it out side.

If you do not want to install a pull up bar because you have no where to put it or you are simply worried about it been in the way, the easy option is to throw a old towel over a roof pillar or a tree branch.

The home gym is perfect for those who do not have time to go to the gym or do not feel comfortable training in a crowded area plus you have the benafits of not waiting for machines or showers, you can play your music loud and hard and you can do as much grunting as you like.

Muscle Fibers

Our body's muscles are made up of fibers called Myocytes witch are strands of proteins that can grab onto each other and pull.
Our muscles fibers can be broken down into 2 main types.

Slow twitch muscle fibers.
Fast twitch muscle fibers.


These 2 muscle fibers influence how our muscles respond to training and physical activities, and each contracts in a different way. on average we have about 50 percent slow twitch muscle fibers and 50 percent fast twitch muscle fibers in our body.

Slow twitch-Slow twitch muscles are more efficient at using oxygen to generate more fuel. They fire more slowly than fast twitch muscles witch means that they will fatigue slower. Slow twitch muscles are great for athletes who run marathons or ride long distances.

Fast twitch-Fast twitch muscles are better for generating short burst of energy for sprints or heavy weight lifting. however they fatigue a lot faster than slow twitch muscles. Fast twitch muscles produce the same amount of force as slow twitch muscles but fire a lot more rapidly.
Fast twitch muscles are perfect for a sprinter who needs to generate as much power and force in an instant to produce speed.

Winning number of reptitions.

For Strength-The good news about this is that you only have to perform 3 sets of 3 reps, The bad news is that it must be done at 90 percent of your 1 repetition max (1RM). That is the weight you can only shift once (With grunting). This helps to adapt your muscular system rather than building it. This is perfect for gymnasts and boxers who want to gain strength without putting on weight.

Max Muscle growth-3 sets of 12 reps at 70 to 80 percent of your body's 1RM This basically brings your fibers to tearing point so that your body has to rebuild them bigger. Always rest 48 hours between workouts to allow the body to recover.

Endurance-3 sets of 15 at at 50 to 60 percent of your body's 1RM. This will strength both your fast twitch and your slow twitch muscle fibers.

8 Week Experiment. Week One.

I am starting an 8 week workout program with a medium level protein mix to check the affects on the body and how well it work plus i will also be looking at the pros and cons.

Come back to check out the progress in four weeks, Then in eight weeks for the final result.

Simple weight loss plan.

Apart from a healthy diet, here is a simple 4 week program for you to follow that will give you more energy and help to loose weight.

WEEK ONE

Monday
Morning-walk 30 to 45 min.
Afternoon-walk 30 to 45 min.
Tuesday
Rest.
Wednesday
Morning-walk 30 to 45 min.
Afternoon-Sit ups 25-15-10 rest 60 seconds between.
Thursday
Morning-walk 30 to 45 min.
Afternoon-Push ups 12-10-8 rest 60 seconds between. (SLOW PUSH UPS)
Friday
Rest.

WEEK TWO

Monday
Morning-walk 30-45 min.
Afternoon-Sit ups 25-15-10 rest 60 seconds between.
Tuesday
Morning-walk 45-60 min.
Afternoon-walk 45-60 min.
Wednesday
Rest.
Thursday
Morning-Sit ups 25-15-10 rest 60 seconds between.
Afternoon-Push ups 12-10-8 rest 60 seconds between.
Friday
Rest

WEEK THREE

Monday
Morning-walk 45 to 60 min.
Afternoon-Push ups 15-12-10 rest 60 seconds between.
Tuesday
Morning-walk 45-60 min.
Afternoon walk 45-60 min.
Wednesday
Rest.
Thursday
Morning- Sit ups 30-25-15 rest 60 seconds between.
Afternoon-walk 45-60 min.
Friday
Rest.

WEEK FOUR

Monday
Morning-walk 60 to 75 min.
Afternoon-Sit ups 30-25-15 rest 60 seconds between.
Tuesday
Rest.
Wednesday
Morning-Push ups 15-12-10 rest 60 seconds between.
Afternoon-walk 60 to 75 min.
Thursday
Rest.
Friday
Morning-Sit ups 30-25-15 rest 60 seconds between.
Afternoon-Push ups 15-12-10 rest 60 seconds between.

For higher intensity increase walking time and effort (Run or Up hill walking), or increase number of repetitions.
This program has been made suited to those who are new to fitness and need to start easy.

Choosing a program

Choosing a program that is right for you is not always easy. Most people know what they want and what they want to do, but we have found that for many others it is a big challenge of choices to decide what suits them most.

Start by thinking about what you want to achieve and set a goal time frame to complete it in. Then decide how often you want to train and whether it will correspond with work or other activities. Once you have worked out your time frame and goals, you have two choices, you can go to a gym or do it at home.

Gym- Going to the gym is great because they are open long hours and have everything you need, plus you have experenced trainers walking around all the time to assist you when you need help. On the other hand they can get quiet crowded and can sometimes put a hole in your pocket.

Home- Working out at home is also a recommended choice because you have the convenience
of always been at the gym. It is also good for people who feel uncomfortable around others when they are working out. Building a simple home gym can save you a lot of money in the long run, plus you can always choose to join a gym later if you have a change of mind.

Before any workout you are better off to talk to a professional so they can help you understand and choose the program that will be most effective for you, also help you prevent injury and sprains that might affect your abilities to achieve your goals.

The First Step

For all those who are interested in starting in a fitness program, that is one of the best choices you can make in life. You are now on your way to becoming a healthier happier you with all the benefits of a healthy lifestyle.

My name is Chris and i have set up this blog to help and assist those who want to live a healthy lifestyle and feel better about themselves.

Fitness and healthy lifestyles are not all about looking good. They also help you to feel emotionally better about your self and increase your scene of accomplishment also provide you with the energy to perform in ways you would never imagined.

The good news about fitness is that it is never to late. No matter what age you are, you can begin gradually improving your health and well being by developing a fitness plan. you also do not have to become a star athlete with the body of an Olympic contender to achieve your fitness goals. fitness is for everybody who want to be happy, healthy, prevent disease and maintain body weight

Before engaging in any fitness program i suggest you see a doctor for a check up and medical pass.