Monday, 26 December 2011
Building fitness: it's not what you think!
Stick with protein sources like fish (tuna, salmon, haddock, cod), turkey, chicken, red meats (flank steak, lean ground beef), dairy products (cottage cheese, milk, low-fat yogurt), eggs, shellfish, scallops, and protein supplements (whey, egg, milk, soy protein supplements)
Your carbohydrate sources should come mostly from fruits, brown rice & cereals, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), and legumes (chick peas, lima, kidney, and soybeans).
Finally, you also need quality fat sources like olive oil, coconut oil, peanuts, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avacados, fish oils (salmon)
Nutrition is the biggest key to building muscle mass.
Working Out Correctly
Now, if you're eating right, the next step is to make sure you're working out correctly.
Intensity is the main ingredient in making sure you're working out to build muscle mass. If you're not training with max intensity, you're not doing your best. However, if you are a multisport athlete this will not be the only ingredient.
Building muscle mass is the result of overloading muscles so that they respond by getting bigger to handle that overload. In that sense, strength program's and gym work is a vital part in becoming leaner stronger fitter and faster.
Its important you use heavy weight and low reps and sets to build muscle. High reps with low weight will do nothing for building muscle mass. Always remember, muscle needs to be forced to grow and you do that by lifting heavy with low reps.
You also want to make sure you're using the proven basics for muscle building. Exercises like squats, deadlifts, barbell curls and presses, and the like.
The basics work to build muscle because they are literally forcing your body to respond to an increase in overload and intensity.