How To Get Nice Muscle Tone And Build An Attractive Muscular Body
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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, Deadlift, 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 60-70of 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.
Author:
Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners.
TIPS FOR INCREASING YOUR COMFORT AT THE GYM
If you’re someone who is battling a significant weight problem, one of the obstacles that you may feel is a little too intense to overcome is feeling comfortable about going to the gym.
You already know that getting more active on a daily basis is going to be key for reaching your bodyweight goals, but yet, you can’t quite bring yourself to face that public workout environment.
If this describes the current situation you’re in, it’s going to be important that you take some time to look at all the ways that you can increase your comfort in going to a gym so that you can get those regular workouts in and start moving towards your bodyweight goal.
Here are a few things to get you started.
Book A Session With A Trainer
If you’re nervous about attending a public gym because you feel as though you don’t fully understand what you should be doing when you’re in there, one of the fastest ways to quickly overcome this is to simply book a session with a personal trainer.
Remember that you don’t necessarily have to schedule in three sessions a week for an ongoing basis if that’s not what you’re looking for. Even just one introductory session where they can go over the best exercises for you to be performing and how to do them properly will give you the confidence you need to get in there more regularly.
Most trainers are happy to do these introductory sessions with new clients and some gyms may even offer it free when you join.
Be Sure To Wear Comfortable Clothing
Second, when it comes to your workout attire, don’t feel as though you have to keep up with the latest trends and wear something that’s tight fitting and showing off skin.
Dress as you feel comfortable. One of the biggest reasons some people tend to feel uncomfortable as they go about their workout is because they just aren’t wearing clothing that allows full range of movement or that doesn’t make them incredibly self-conscious.
Exercise should not be about how you look but rather about how you feel.
Go At Non-Peak Hours
Third, another great way to ease yourself into the gym environment is to start going at non-peak hours. If you attempt to do your sessions in the middle of the afternoon or in the late morning, chances are the gym will be fairly empty.
This way you won’t have quite as many people around you and should hopefully feel much more comfortable being in there.
If you instead go to the gym in the early morning or immediately after work, you’re going to be battling the busy crowds and this may only make you feel that much more self-conscious.
Consider Gender Specific Gyms
Another option that you may want to consider is looking into gender specific gyms. There are many gyms out there now that are just for women and a few that only allow men as well.
If it’s being around members of the opposite sex that makes you feel nervous, these gyms will provide the perfect environment for you to workout in.
More and more gyms are starting to really cater to individual preferences that people have and this illustrates this point very well.
Consider A Studio Rather Than A Traditional Gym
Finally, the last thing that you should consider doing to help boost the overall level of comfort you feel as you go about your workout program is to consider joining a studio rather than a traditional gym environment.
Studious are the newer versions of gyms that are starting to grow in popularity and are much smaller and more personalized than the larger chain gyms.
Some studies will only allow you to be in there if you are with a personal trainer while others will allow you in on your own time as well. Be sure to look into that aspect before joining up to one.
So there you have the main points to keep that can help you feel more comfortable in the gym environment so that you can move closer to your weight loss goals. Once you get into the gym and start going, you’ll likely find that your fear and nervousness was really for nothing and that you really do start to enjoy your workout sessions.
Author Bio: This post has been contributed by Nick Clipton from Building Body Muscles. Nick likes to write about gaining muscle and maintaining a healthy weight.
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