Gain muscle, shed the fat

By Sanjay Kumar

Trying to gain muscle like body builder? Well, there is more to it than just lifting heavy weights. The most famous body builders in the world are known to resort to drugs to build that huge muscle in just no time. But that’s not the right way to do it. And if you begin to follow their routines you might not get results for obvious reasons that they use steroids. Then you may ask me, what is the natural way to go about it? Here goes what really works:



1.Lift heavy : No matter which bodybuilder you idolise, one thing is common amongst all. They all lift heavy. The heavier you lift the more strength and muscle you gain. But don’t just suddenly give your body a shock, increase the weight you lift week by week to avoid injury. Remember strength is size. If you ask what is the exact weight that you should aim for then for Squats aim 140kg/300lb, Bench Press 100kg/220lb, and Deadlift 180kg/400lb.



2.Slowly add weight: Don’t focus on pumping your body or getting sore. Change your focus to adding more weight each time you lift even if it’s 2kg more. This not only makes you feel stronger but increases your endurance and overall muscle mass. If you keep the weight constant, your body will get used to it and then you’ll stop seeing results. So keep growing each day.



3.Do Compounds : You must have heard some fitness trainers tell you that you should work only muscle at a time. That is fine if you just want to lose fat from a particular body part but it is absolutely not the way to go about if you want to grow more muscle. Do exercises that work on more than one muscle at a time. Make sure your routine consists of heavy Squats, Bench, Deadlifts, Barbell rows and Overhead presses.



4.The Barbell trick : the best way to lift heavier weights is with barbells than any other tools. Barbells use more muscles while you lift and trigger more growth. Try using free weights that are not attached to machines. Always remember to start light and make sure your form is correct to avoid injury.



5.Train frequently : the more often you train a muscle, the more it to grows. The more you practice an exercise, the quicker you learn techniques and that makes lifting heavier easier. Target your weak points, for instance begin with squatting, pressing and pulling three times a week instead of only once.



6.Rest : recovery is one of the most important parts of muscle growth and also the most ignored one. If you don’t give your body rest and keep on working it your muscle begins to break instead of growing. Take two to three rest days a week. Get plenty of food, water and sleep to help your muscles recover.



7.Food to fuel : Eat more often as your body uses food to recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day while women need at least 2000kcal/day to build muscle. Eat healthy don’t resort to eating fried food to fulfil your carb intake.



8.Protein intake : protein not only recovers damaged muscles but is used to build new muscle too. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For a person who weighs 80kg/175lb that’s about 175g of protein per day.  So make sure you take the right amount of protein cause excess can be harmful too.



9.Consistency is the key :  Most people gain 0.25kg/0.5lb of lean muscle per week if they train effectively and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Unless you opt for other measures like steroids which have a devastating effect on your health.


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