Gaining and keeping muscles is the goal most of us set for ourselves. It's achievable for each of us if we follow these simple rules.
Training
Without training, our muscles won't grow beyond what is required to perform our normal everyday activities. Compound movements like squats, dead lifts, rows and overhead presses provide the best way work out multiple muscle groups simultaneously.
Nutrition
Keeping your caloric intake like it is now won't work if you want to build muscle. You must give your body enough calories to allow it to grow muscle. Men require about 3,000 to 5,000 calories daily to ensure the body has sufficient fuel to build muscle. Women only need 2,000 to 3,000 calories daily to accomplish muscle growth.
Recovery
Training provides the stimulus for muscle growth. Nutrition provides the fuel. Resting provides the body with the adequate time it needs for the muscles to grow. Daily workouts interrupt the growth cycle. The most effective way to achieve your goal is to your compound movements every other day. This ensures your body has the optimum time it needs to grow muscle. You can run or jog on the off days, just don't do the compound exercises.
To grow lasting muscle, you need to stimulate muscle growth (train), give your body the building materials it needs (nutrition), and the time it needs to build muscle (recovery). Three simple rules are all you need to guide you. Follow them faithfully and the body you want will develop and last you for years to come.
Keeping your caloric intake like it is now won't work if you want to build muscle. You must give your body enough calories to allow it to grow muscle. Men require about 3,000 to 5,000 calories daily to ensure the body has sufficient fuel to build muscle. Women only need 2,000 to 3,000 calories daily to accomplish muscle growth.
Recovery
Training provides the stimulus for muscle growth. Nutrition provides the fuel. Resting provides the body with the adequate time it needs for the muscles to grow. Daily workouts interrupt the growth cycle. The most effective way to achieve your goal is to your compound movements every other day. This ensures your body has the optimum time it needs to grow muscle. You can run or jog on the off days, just don't do the compound exercises.
To grow lasting muscle, you need to stimulate muscle growth (train), give your body the building materials it needs (nutrition), and the time it needs to build muscle (recovery). Three simple rules are all you need to guide you. Follow them faithfully and the body you want will develop and last you for years to come.
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