Build Muscle Up And Look Like Brad Pitt With These Three Top Tips
Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You know the basics but you need something extra too push you over the edge to explosive muscle gain and build muscle up. Well these tips are here to help you do exactly that!
1) Don’t pump iron for more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after about 45-60 minutes the body then releases another hormone that counteracts this and in fact it has the opposite effect. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The main point to realise here is that you ought not to work out for longer than an hour and that you must do so intensely.
2) Eat double to build up muscle. The single greatest mistake people make when trying to build muscle up is not taking on enough calories. To build up muscles it is essential that you eat more calories than you burn off during the day. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old ones. Ok, this sounds strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.
3) Consume a higher amount of protein. Take on board protein immediately after you finish your workout and before you go to sleep. After your workouts you may experiences muscle soreness which is when you have torn your muscle fibres so this is when protein is needed. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You should be eating as a minimum one gram of protein per kilogram of body weight.
These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!
7 Overlooked Tips That Build Muscle Up
Depending on where you look there is a lot of great information out there on how to build muscle up. However provided here are a few seldom mentioned tips that can certainly aid you in your quest for muscle mass. Here they are:
Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also full of anti-oxidants and can help significantly in terms of post workout recovery and also general health.
Ingest the healthy fats. These are essential for correct functioning of many parts of the human body like the brain, heart, production of energy and the regulation of hormones too. Oily fish, natural peanut butter, avocado and oily dressings are all excellent sources of this.
Eat casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.
Take on board at least 20 grams of protein as soon as you wake up. Immediately on waking up drink a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target.
Try using dropsets for those bodyparts that you have difficulty making grow. This is a very intense technique that can stimulate growth in even the most stubborn body part. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.
Ingest lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is very important for a great deal of chemical reactions in the body especially muscle building reactions.
Continue learning as much as you can. there are a wide variety of ways to make your muscles grow. try different things see what works for you and what doesn’t and take the best.
So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Good luck.
An Explosive Way To Build Muscle Up Faster
Spending hours in the gym to build muscle up and not making progress? Good news! There is a very good chance that you are struggling to build muscle up for one very important reason. Once acknowledged and dealth with properly this knowledge can boost your progress a great deal. For a lot of people this little known truth can easily help them build muscle up fast.
So what is the secret? A new amazing routine or something?
No absolutley not. It has been ignored by many a bodybuilder though it has been known about for a long time.
Exactly what is cortisol?
Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Cortisol levels are greater in the morning and drop slightly through the day.
What is its role exactly?
Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However it will restrict muscle mass as it increases the use of muscle as energy and not fat stores. This is why your workouts should not be more than one hour in duration. After this they will be doing more harm than good!
Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:
1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.
2) Try to not drink too much caffeine as this can also cause corisol levels to rise.
3) Keep your workouts down to one hour in the gym. wear headphones if this helps you to stay focussed.
4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.
5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.
6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.
With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.
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