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Whatever your reasons for wanting to build muscle or change your shape; whether you want to build muscle quickly or slowly; whether you are a complete beginner or have tried before; you will need to know these 7 essential tips in order to succeed. 1. Free weights for training, keeping the repetitions low and the weights heavy. There are other advocates for muscle building who recommend other ways but in my experience, this is my number 1 tip. To make any muscle gains (build your muscles) you need to put a strain on your muscles to overload them and make them look for growth in order to be able to do the work you are requiring. The use of free weights in exercises enables you to continue adding weight as your muscles develop. Free weights also enable the body to use more of the muscle groupings in the completion of your exercises than machines allow. Thus, you can make bigger gains throughout your body, rather than trying to target specific muscle groups with machines. 2. Use compound exercises. This type of routine is designed to work the whole of the related muscle groupings around two or more joints at the same time. This achieves a whole body workout with just the use of a few exercises and leaves no weak spots in your fitness. Targeting specific muscles alone can lead to weak spots in your body fitness and you may hurt yourself through this. Compound exercises include squats, bench press, dead lifts, overhead press, pull ups and rows. These movements stress the entire body and cause it to gain muscle as a whole, healthy unit. 3. Have a training partner. Someone who will aid you with your training regime. Someone who will urge you on when you decide yourself that you can’t do that 8th repetition. Someone to spot you when you increase the weights on your bar. Someone to keep an eye on your progression from the outside. All this helps tremendously when training. It helps you keep focussed and energised and fresh. 4. A body builder’s diet. Not your normal, 5-a-day, healthy eating diet. One which is high on protein, needed for muscle to build itself; high on complex carbohydrates, which are needed for energy to exercise; high in fruit and vegetables for the minerals and vitamins needed by the body to utilise the other foods and balance the whole system. Eggs, oily fish, lean meat, vegetable proteins, whole grains, oatmeal, whole wheat pasta, various fruits and vegetables. All are essentials to building muscle. 5. Dietary supplements help speed up your body’s ability to build muscle. I’m not advocating the use of steroids here! I mean the use of concentrates used by body builders to aid the amount of usable protein or energy available to their body at any one time. Protein supplements which are valuable are whey or soy, available in powder form to add to food or drinks. Creatine is great for supplying energy to all the body’s cells and especially the muscles. Again found in powder or tablet form. Glutamine is for enabling the cells to use energy and for the recovery process after exercise. There are other supplements available for building muscle but these have been found to be perhaps the most effective and useful for the body. 6. Drink plenty water. Keeping the body properly hydrated when exercising is imperative. When you are building muscle, it is important that your body gets the proper levels of hydration to enhance its ability to function well and recover well. Not only water itself counts here. Also, cups of tea, coffee, juice, squash, etc all count toward hydration levels throughout the day. 4-6 large glasses are required daily. Always ensure you have water available when training and sweating. 7. Sleep. Make sure you are getting good sleep when you are building muscle and weight training. Your body needs time to recover and repair itself. It only does this at night when you sleep. Cellular repair is what we are trying to achieve when body building and weight training. Muscle growth only occurs when asleep, not when you are lifting the weights. Ideally, 6-8 hours is essential each night. Follow these 7 essential tips for a successful regimen when building muscle and changing the shape of your body. For more information about building muscle, please visit my reviews of the best muscle building products available on the internet at http://www.buildingmuscle-review.com/annmarsh22
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