How to Build Muscle - Slow and Steady Works

Nowadays with all of the technology we have available-people are used to getting things in an instant.

The trouble is-and I do not care what they say in those fancy supplement ads-for most of us gaining muscle is a slow-very slow-process.

I know is can be hard to take-but it is what it is.

SOME GOOD NEWS

Having said the above, you can help yourself by doing a few simple things.

First, you can make sure that you do not miss workouts-I know some of you might be thinking well that is obvious-but you would be surprised at how many people use ANY excuse to skip the gym.

Yes, I realize that things come up-but even then-you can get a fast workout at home.

What Most Forget About To Build Muscle

Introduction:

With the huge span of fitness topics out there from nutrition to stretching it is easy to forget some of the fundamental elements that enable a person to really build muscle. This article will deal with the challenge you face every time you step inside that gym... the challenge of pushing limits. Before you read on let me just say that while no one is expected to break fitness barriers every single day (in fact trying to would prove bad for you) it is essential to build upon strength. In this article we will be discussing periodization training and how to best use it.

Periodization: Manipulating Your Muscles

So first things first, what exactly is periodization? Periodization is a concept developed and best represented by an author by the name of Tudor Bompa. It deals with a training program that has been around since Greek Olympic times; however, it has been often improvised into the style we hear about today. 
Periodization has to do with decreasing and increasing volume (reps x sets) and intensity (percentage of weight lifted based on a 1 rep max). This method is all about maximizing recovery of particular muscle fibers.

How to Build Muscle - Nutrition and the Over Forty Bodybuilder

While there is no doubt (at least for me) that bodybuilding-when done sensibly-is a healthy pursuit.

One that can help fight the aging process by allowing us to keep muscle mass as we age-and even increase it!

This helps to keep body fat at bay-which is a good thing.

IT IS GOOD BUT

With the above being said, as we age-especially if we have been training since we were teenagers-we do have to make some concessions.

How so?

Well, one of the main things we can control is what we eat.

Or.

More to the point-what we do not eat.

And this is what I mean by concessions.

For example, for those of us who are reading this-who shall we say-like me are not so young any more-we can all remember eating mostly junk food, overtraining like crazy-and somehow we still managed to make gains.

The power of youth.

But as we age, those junk food days need to be restricted and what eat needs to be monitored more closely.

The end result of not doing this can be body fat gain-which is not good-no matter what age we are.

FOOD FOR THOUGHT

For my money the best way to stay lean as we age is to continue to train as hard as we can-and yes do some form of cardio.

Then when we sit down to eat we need to focus on taking in only the highest quality foods.

Things like skinless chicken breasts, turkey and lean beef should make up the bulk of the protein we take in for muscle growth and repair.

Although, I still like my whole eggs.

As far as carbohydrates, we should eat just enough of them to fuel the training that we do-and a little more for growth and repair-and that is it.

The sources should be as natural as possible.

Plenty of things like, kale, broccoli, spinach, yams, sweet potatoes, tomatoes, peppers and the like.

Depending on your metabolism and activity level other sources of carbohydrates could include things like pasta and rice-but again this should be based on your activity level.

For example, if you say work at physical job eight to twelve hours per day, then of course your carbohydrate level-and you overall calorie level will be WAY higher than that of someone who has a desk job.

As for fats, they should be mainly from fatty fish like sardines or if you do not like fish you should take a high quality fish oil supplement.

Other good fats include natural peanut and seeds.

A POINT

Again, remember, the above is just a guide, not a hard and fast plan.

If you know from experience that, say, you work better on higher fats-do it.

If you know that you will not-no matter what-eat a yam-do not worry about it.

Let me end by saying this-do what you know you will do.

This way, you will do it everyday-and doing things on a regular basis is the only way you are going to reap the benefits of something-be it training cardio or eating.

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