If your goal is to get 100% better at something, what would be the best way to go about it? I can think of two ends of the continuum. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or performing 100 activities 1 percent better. I think that most people attempt the first approach, but the latter is much more realistic.
Taken a step further, to make each of these 1 percent building blocks more effective, you could also focus on things that occur outside of your workouts. So you focus on changing your habits and making fractional improvements in many areas that will stack on top of one another to give you huge benefits.
So here are 5 simple lifestyle changes you can make to help you build muscle up.
1) Replace Traditional Cardio with Interval Training
Aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, concentrate on HIIT sessions for fat burning, e.g. a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.
2) Increase Total Time Under Load (TTL)
Instead of concentrating on the quantity of repetitions, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is a simple way to overload muscles and promote muscle weight gain.
3) Increase your Sodium Intake
Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your overall health and your muscular health. Essential fatty acids make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.
4) Recovery
Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don't allow your muscles time to recover, they can never rebuild.
5) Cheat on your Diet
If you haven't yet read the Cheat to Lose Diet, you should. It's a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat in response to the presence of a hormone in your body, and that hormone comes as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You'll enjoy the cheat day and burn more fat to boot. - 16083
Taken a step further, to make each of these 1 percent building blocks more effective, you could also focus on things that occur outside of your workouts. So you focus on changing your habits and making fractional improvements in many areas that will stack on top of one another to give you huge benefits.
So here are 5 simple lifestyle changes you can make to help you build muscle up.
1) Replace Traditional Cardio with Interval Training
Aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, concentrate on HIIT sessions for fat burning, e.g. a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.
2) Increase Total Time Under Load (TTL)
Instead of concentrating on the quantity of repetitions, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is a simple way to overload muscles and promote muscle weight gain.
3) Increase your Sodium Intake
Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your overall health and your muscular health. Essential fatty acids make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.
4) Recovery
Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don't allow your muscles time to recover, they can never rebuild.
5) Cheat on your Diet
If you haven't yet read the Cheat to Lose Diet, you should. It's a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat in response to the presence of a hormone in your body, and that hormone comes as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You'll enjoy the cheat day and burn more fat to boot. - 16083
About the Author:
Jared is a fitness enthusiast who is always looking to get better results in less time. Over the years, he has used most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to build muscle up and strengthen their bodies.
