Monday, 26 December 2011

Building fitness: it's not what you think!

The Keys To Building Fitness: There is no secret!

Building fitness and muscle mass comes from:


1. Eating Good, Wholesome Food
2. Good hard smart training.
3. Getting enough rest

To build muscle, and therefore fitness, it's important that you get enough high quality calories in order for your body to build lean muscle mass. Then, if you're working out correctly and getting enough rest, there's simply no way to fail!

Nutrition

Build muscle mass just doesn't happen if you don't get enough quality calories in your daily diet. Your body can only build muscle mass if it has the raw materials to do so.


Many people focus on their workout programs, but don't take the time to learn how to eat properly to build muscle.


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.

Getting Enough Rest

Often rest is the forgotten key to building muscle mass and finess. If you don't get enough sleep, you will NOT get your best results.

Sleeping is essential because it's the time your body actually repairs itself. You do not gain muscle from working out, you gain it from resting. Sleep is the time in which your body is able to repair the muscle fibres that you damaged during your workout.

Don't ruin the time you spend in the gym by not getting enough rest and sleep. Try and get a good 7-9 hours of sleep each night.

References: Shawn Lebrun Fitness

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