13Nice - How to Get Nice Muscle Tone and Build an Attractive Muscular Body
Most people know that they
need to lift weight build muscles. However many just want to have nice muscle
tone and an attractive but not too muscular body as they do not want big
muscles. So they just lift light weights with high repetitions. Well, it is not
going to work. To have nice muscle tone, you will have to build some muscles
right? So you will have to lift heavy to force your muscles to grow. Once you
are satisfied with the size of your muscles, you will then need to cut your
body fats for your muscles to show up well and that means nice muscle tone.
You need to have a solid
commitment and knowledge to get nice muscle tone and build an attractive
muscular body. Here are some muscle building tips. Before you commence weight
training, remember to warm up and as well as doing some stretching exercises.
•Train Muscle with Free
Weights
Machines will have its
uses, but for a start, concentrate on free weights. That means work almost
exclusively with barbells and dumb bells. Free weights recruit many stabilizing
muscles for balance and control. That means you will work a lot more muscle
parts other than the intended ones. That will give rise to little bumps,
striations and definitions all over your body instead of one huge lump of
muscle on your intended muscle. Because of the extra stimulant created, your
muscles grow faster too. Why else do you think all professional body builders
almost exclusively use free weights?
•Train with Compound
Exercises
Incorporate as many
compound exercises as possible to your routines. Compound exercises are
exercises that involve 2 or more joint movements. Because they utilize more
joints, which means greater muscle mass are involved. Greater muscle mass means
heavier weights. Heavier weights mean encouragement of greater muscle growth.
More muscle growth means more tone to your muscles.
Some excellent compound
exercises are the Squat, Dead lift, Chin ups, Dips, Bench press, Barbell Press,
Lunges, Bent-Over Barbell Row...etc.
•Train Intensively but Do
Not Over train
You must train intensively
for your muscle to grow. Try to do more reps or add more weight than the
previous session or else your muscles will think (actually muscles don't think,
they adapt), "Ah... we've done that. Nothing new, so no need to grow
bigger and stronger." That being the case, you will wreck your chances of
attaining an attractive muscular body.
Because of this, it is
important that every time you train hard, you give your body time to recover as
it has suffered strains and actually sustained many small scarring. Contrary to
popular belief, your muscles grow when you rest, especially when you sleep and
not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or
work the same muscle group more than once or twice a week. If your training was
vigorous enough, do no more than an hour per session.
Try not to do cardio work
on the same day as your weight lifting work. In fact, during the muscle
building phase, you should do less cardio work as aerobic exercises burn
muscles. You can increase your cardio work at cutting body fat phase, so as to
lose body fat in order for your muscle tone to show up nicely.
•Technique
and Form
This is the most neglected
fundamental of bodybuilding. Everywhere, everyday, you will see people using
wrong forms and techniques. This not only compromises your growth, it will also
make you susceptible to injuries... sometimes even permanently putting you out
of the gym.
Wrong form occurs usually
when people try to lift weights that are too heavy, whether out of vanity or
ignorance. As a guide, always lift with strict focus on the muscle you intend
to build for that exercise. Feel it contract and extend. Lift the weights
deliberately and slowly. Never ever swing your weights up especially when doing
bicep curls or the military press.
•To
Build Muscles Fast You Must Perform Lower Body Exercises!
This is what most people
don't realize. Your lower body makes up 60-70% of your musculature. If you
don't train them, not only will you look spider-legged, your entire body will
not grow as quickly and as large. Don't think that you can hide those skinny limbs
in pants! Most people do not train their legs because squats, dead lifts and
lunges can be very grueling exercises. But it is precisely because of such
intensity that you will produce more growth hormones when you sleep and overall
muscular development is stimulated. Your body shape will also be more balanced
and therefore more attractive.
Do read up more to
understand how your muscles work and then work on it so that in no time you
will be a proud owner of a well tone attractive muscular body.
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