Muscle Building Guide - How to Build Muscle and Lose Fat

  • Published on

  • View

  • Download


Muscle Building Guide, Build Muscle


Muscle Building Guide: How to Build Muscle and Lose Fat Table of ContentsBuilding Muscle and Weight-Loss 3Characteristics of a Good Muscle-Building Program 4Progressive Overload 5Compound Exercises 7Full-Body Workout 9The Importance of Proper Form 10Rest and Recovery 12Building Muscle Without Weights 13Muscle-Building Diet 14Muscle-Building Supplements and Protein Shakes 21Tracking of Progress 25Summary 26 2 Building Muscle and Weight-LossIs it possible to build muscle and lose weight at the same time? Ifwe compare muscle with a comparable volume of fat, we wouldnotice that muscle is heavier than fat. 1 Muscle is denser than fat.For example, a 140-pound person, whose body composition is 35%fat, will be several dress sizes bigger than a 140-pound person withonly 20% body fat.Calorie-wise, however, increased muscle mass helps you lose weightbecause the more muscle you have, the more calories you burnduring both routine activities and physical activity. 2 So, then,depending on your body composition at the start of an exerciseprogram, you could either lose weight or gain weight when goingthrough muscle-building exercises. If you are on the slender-side,strength-training exercises will increase your calorie requirement, andwithout the proper diet, your body fat might not be a sufficientsource of energy. You can end up using muscle mass as an energysource and thus, lose more muscle rather than build more muscle.However, if your body composition has a bigger percentage of bodyfat, you would, ideally, burn off this fat to supply the increasedcalorie requirements of the additional muscle mass youve gainedthrough strength-training exercises. At the beginning of a strength-1 3 training exercise program, the additional heavier muscle tissue maycause the scale to go up. But as you progress in your exerciseprogram, you will be burning more fat and lose the poundsassociated with this fat. 3This report targets people who want to improve the ratio of theirbody fat to their lean muscle mass either through bodysculpting orbodybuilding. Bodysculpting is the type of training for people whoaim to firm up and lose body fat. For women, the ideal is usually a13-16% body fat range, and for men, between 8-10% of body fat.Bodybuilding training, on the other hand, is for people who aim toadd more pounds of muscle mass while taking their body fat levelsdown to a level of 8-10% or, in the case of bodybuilding contestants,to just 3-4% body fat. 4 Characteristics of a Good Muscle-Building ProgramAn ideal muscle-building program has the following essentialcomponents:5 1. Progressive overload 2. Predominantly uses compound exercises 3. Training of the entire body3 ibid.4 4 4. Emphasizes proper form 5. Rest and recovery 6. Muscle-building diet 7. Tracking of Progress Progressive OverloadThe most important factor of a body-building program is progressiveoverload. This concept centers on challenging the muscles of thebody to take progressively heavier loads and resistance. If you keepon doing what your body is already capable of doing, your bodywont have any reason to build more muscle. To increase yourmuscle mass, you must increase the demands on your muscles bylifting slightly heavier weights, or by lifting the same weight foradditional repetitions. Whenever you increase the demands on yourmuscles, the body will signal the muscle building process to start 6working.We have two types of hormones in relation to muscle building:Anabolic hormones build muscle, and catabolic hormones tear downmuscles. The most powerful anabolic hormone is testosterone,followed by growth hormone and insulin.6 5 Catabolic hormones such as cortisol direct your body to break downmuscle for fuel. In other words, your body eats your own muscle.To avoid this, your strength training workouts should increase therate of release of your anabolic hormones relative to the release ofyour catabolic hormones. You can do this by increasing the intensityof your workout.7For fast results, you must use weights that challenge your capabilityand strength to the limit. For building muscle mass, you need to lifta weight that is heavy enough so that you can only perform a lowamount of repetitions, that is, around 4-8 reps. Using heavy weightswith lower repetitions causes more stress on your muscles and that ishow they grow the fastest. 8Some trainers advice their clients to continue reps until they reachmuscle failure. Muscle failure is the point wherein you are unable todo another controlled repetition.9 This might, however, lead toburnout, delayed recovery or injury. It would be wiser to stop about1 or 2 reps short of failure.107 6 Compound ExercisesTo build muscle effectively, do more compound exercises and lessisolation exercises. Compound movements are multi-jointmovements that work several muscles or muscle groups at a time. Agood example of compound exercise is the barbell squat exercisewhich engages many muscles in the lower body and core, includingthe quadriceps, hamstrings, calves, glutes, the lower back and thecore.11Isolation exercises isolate one muscle with a single-joint movement,such as concentration curls or dumbbell triceps kickbacks. 12 Theseexercises are used to correct a specific muscle weakness orimbalance.While isolation exercises do have a value especially after injury,illness, or surgery, compound exercises have more benefits to thehealthy body-builder. Compound exercises burn more calories andhelps a person achieve a full-body workout at a much faster rate.They also improve coordination, reaction time and balance which arebeneficial for real-world activities, and help reduce risk of injuryduring sports.1311 7 Heres a sample schedule of muscle-building exercises:14Monday: Squats Chest and Back o Compound Exercises: Bench Presses Pull-ups Barbell Curls o Isolation Exercises: Concentration Curls Dumbbell Triceps KickbacksWednesday: Deadlifts Shoulders, Biceps, Triceps and CalvesFriday: (Repeat Mondays workout) Squats Chest and Back o Compound Exercises: Bench Presses Pull-ups Barbell Curls14 14 8 o Isolation Exercises: Concentration Curls Dumbbell Triceps KickbacksYou may also set-up your weight-training routine to simultaneouslytarget both muscle building and fat-burning by performing supersets.With supersets, you do an exercise for one muscle group and then,with little or no rest, perform an exercise for a smaller muscle groupin a different part of the body. For example, you might alternatesquats with dumbbell curls. Supersets have been shown to raiseones metabolic rate for hours after the actual exercise routineleading to increased burning of fat.15 Full-Body WorkoutOne important consideration in a muscle-building program is toensure that you are training your entire body and not just specificsections of your body which you consider as problematic. A full-bodyworkout means you train your entire upper body, consisting of yourchest, back, shoulders, biceps and triceps, as well as your entirelower body, which is made up of your quadriceps, hamstrings andcalves.15 9 Training your entire body will prevent muscle imbalances and themany injuries and issues due to this type of problem. 16 You must seeto it that for every pushing exercise, you have a pulling exercise inthe same anatomical plane.17 For example, if you are performingbench presses and other chest exercises, balance it off with barbell 18row and other back exercises. The Importance of Proper FormWhile lifting heavy weights is necessary to maximize muscle growth,the additional weight makes it more difficult to maintain propertechnique. If you do lift a weight, but with improper form, you wouldnot be working on the muscle you intended to develop. If youneglect proper form, chances are you will end up getting injured.Between lifting heavier weights with sloppy form, and lifting lighterweights with the correct form, the latter is the more sensible choice.How do you know if you are deviating from proper form duringweight training? The rule of thumb is that you have to move thespecific body part through its normal path of movement. Dependingon the exercise you are performing, there is a normal way for yourbones and joints to go along. If you are unable to control yourmovement because of the weight you are trying to lift, you will16 10 transfer undue stress on neighboring tendons and joints, which canlead to injury.You also have to consider the fact that very heavy weights andimproper technique might hinder you from going through the wholerange of motion for a particular muscle. A partial lift will onlyactivate a portion of a muscle groups fibers instead of providing abrief, high tension to every fiber in the muscle in every angle of themovement. There are, of course, exemptions to using a full-range ofmotion during weight lifting, as some muscles can get injured if theyare fully stretched while supporting a load.Proper technique also involves the proper speed of motion whenlifting and lowering weights. Fast movements lead to acceleration,which can double the weight of the load on your joints and tendonsup to a factor of 2 or more! (Think of the classic equation F=ma, ifacceleration goes up, so would the force of weight.) Heres aguideline regarding the speed of lifting and lowering weights: 2-4 seconds for lifting 1-2 seconds in full contraction 4 seconds for loweringSlowing down the lowering phase emphasizes the tension fromintramuscular friction. 11 Rest and RecoveryThe ideal muscle-building program will never overlook the importanceof rest and recovery. There is a popular misconception that taking aday off after heavy training is detrimental to muscle-building. Somepeople mistakenly believe that working out longer, and harder, andmore frequently, would help them achieve their desired results faster.During workout, what actually happens is that muscle tissues breakdown and energy stores in the form of glycogen are depleted. Thebody also loses fluids. The muscles would need 24 to 48 hours torepair and rebuild. Insufficient rest and recovery would lead toincreased release of the catabolic hormone cortisol, and lead tofurther tissue breakdown, instead of muscle-building. At the sametime, important muscle-building anabolic hormones such astestosterone and growth hormone are greatly reduced when a person 19is stressed and tired due to insufficient rest.To speed up your recovery, give your body sufficient time to restafter a hard workout. You may also try doing active recovery, that is,perform some light and easy exercises that would improve thecirculation and help promote nutrient and waste product transportthroughout the body. Replace lost fluids by drinking adequateamounts of water. Eating a proper diet rich in protein and complex19 12 carbohydrate can serve to refuel your body. Lastly, you need to haveoptimal sleep since it is while you are sleeping that your bodyproduces growth hormone which is largely responsible for tissuegrowth and repair. 20 Building Muscle Without WeightsIt is possible for you to build stronger, toned muscles without havingto go to the gym or use free weights. You can use your own bodyweight as resistance. Any exercise that uses resistance to force yourmuscles to work harder strengthens muscle tissue. However, if yourgoal is to bulk-up, body-weight exercises would give you limitedresults. Gaining more muscle mass can only be effectively achievedby following the principles of progressive overload.To improve strength without using weights, you can performcalisthenics. Examples of this type of exercise include pull-ups,crunches, deep knee bends, lunges, squats, jumping jacks, and push-ups. You may also perform yoga, which uses body resistance tobuild stronger, leaner muscles, and Pilates, which helps strengthencore muscles in your abs, hips, and back.2120 13 Muscle-Building DietA quality diet is essential to an effective muscle-building program.Building quality muscle mass requires the right information andknowledge on nutrition. The three main components of a goodmuscle building diet are protein, carbohydrates and fats. You needto ingest the correct balance of calories, protein, carbohydrates andfat for your body type. Over supplementation of certain nutrients willlead to imbalances in your nutrition plan and can be detrimental toyour muscle-building program and your health. It is always best tohave a well-balanced diet. 22Protein is responsible for building, repairing, and maintaining muscletissue. Next to water, protein is the second most plentiful substancein the body. Protein is also the bodys second resource for energy,after carbohydrates. When it comes to muscle building, your bodyrequires an increased amount of protein to repair the muscle youbreak down at the gym, 23 and to build and sustain muscle growth.How much protein should we include in our diet for maximumperformance and muscle gain? The ideal diet should comprise of20% to 30% protein. That translates to around 0.8 to 1.3 grams ofprotein per pound of body weight. If you weigh 145 pounds, thenyour protein intake should be anywhere from 116 to 189 grams ofprotein per day.22 14 High quality protein sources include:24 chicken breast venison round steak scallops sirloin steak lean ham pork tenderloin low fat milk lean turkey low fat cottage cheese turkey breasts low fat cheddar cheese whey egg whitesCarbohydrates are a very important source of fuel for the muscles,as well as the leading source of energy for the body. Carbohydratesare broken down into glucose during digestion of food. Glucose isstored in the form of glycogen in your liver and muscles and are usedup during your workouts, aside from other bodily functions.24 15 During an intense weight lifting session, you can easily deplete yourglycogen reserves, leading to fatigue and drastic drop in strength andendurance. It is important to take enough carbohydrates in each ofyour meals everyday to ensure that the amount of glycogen in yourmuscles is constantly being replenished.Your diet should include 55% to 65% carbohydrates. If you dontget enough carbohydrates, your body will turn to protein as a fuelsource, even resorting to breaking down of muscle tissues to provideadequate energy sources for the body. This, of course, would becontrary to the goals of people aiming to build more muscle mass.Keep in mind that protein is only a secondary energy source for thebody. So as not to deviate protein from its primary role in musclebuilding, you should always see to it that the body has enough of its 25primary source of fuel, which are the carbohydrates.Quality carbohydrates include: whole wheat breads oatmeal whole wheat bagels cream of wheat English muffin25 16 mushrooms whole wheat pitas cucumber rye bread granola baked potatoes whole grain cereals sweet potatoes spinach rice zucchiniFats play numerous vital roles in the body. They provide the bodywith fuel and insulation, as well as building blocks for the cellmembranes. Fats are also essential for the absorption of fat-solublevitamins A, E, D and K.The healthy fats you need to ingest are those coming from naturalsources such as polyunsaturated and monounsaturated fats. Theideal fat intake is about 15% to 25% of your diet. 26 You must, ofcourse, avoid unnatural occurring fats such as trans fats which havebeen correlated with heart disease and other chronic healthproblems.2726 17 Quality sources of fat include:28 fatty cold-water fish nuts and seeds olive oil, canola oil, peanut oil, vegetable oil avocadosIn summary, a quality muscle building diet will consist of 20% to30% protein, 55% to 65% carbohydrates, and 15% to 25% fat. Forexample: 25% protein 55% carbohydrates 20% fatTo find out your base daily caloric intake, use the following tablesand formula: 29For men:1 x (body weight in kg*) x 24 x (body fat level multiplier) x (dailyactivity coefficient) = base daily caloric intake to maintain your bodyweight28 18 For women:0.9 x (body weight in kg*) x 24 x (body fat level multiplier) x (dailyactivity coefficient) = base daily caloric intake to maintain your bodyweight*1 kg = 2.2 lbsData for determining your body fat level multiplier and daily activitycoefficient: Body Fat Level Body Fat Level in Men Body Fat Level Multiplier 10 14% 1.00 14 20% 0.95 20 28% 0.90 Over 28% 0.85 Body Fat Level in Body Fat Level Multiplier Women 14 18% 1.00 18 28% 0.95 28 38% 0.90 Over 38% 0.85 19 Daily Activity Daily Activity Range Daily Activity Daily Activity Percentage CoefficientInactive:Sitting, talking, light walking 130% 1.30Average Active:Light work, walking 155% 1.55Moderate, light jogging, swimming, 166% 1.66beginner muscle-buildingAverage Athlete:Heavy, hockey, football, advanced 180% 1.80muscle-buildingVery heavy, 2 or more hours of intense 200% 2.00weight training dailyFor example:If you are a man weighing 145 pounds, with a body fat percentage of10%, and has average athletic activity, the calculation for your basedaily caloric intake would be: 145 lbs1x( /2.2lbs/kg) x 24 x (1.00 body fat level multiplier) x (1.80 daily activitycoefficient) = 2,845 calories per dayThe ideal healthy ranges of body fat are 18 to 25 percent for women,and 15 to 20 percent for men. To determine your body fat level, theeasiest way is to use the Accu-Measure Body Fat Caliper.30If you need help in estimating your calorie intake, you might like totry the interactive menu planner in the Department of AgriculturesWebsite. This tool automatically inputs the calorie equivalence of30 20 your food choices, and provides you with an idea of how balancedyour diet is. Muscle-Building Supplements and Protein ShakesThere are instances when the availability of nutrients from your dietis not enough to support the kind of muscle building gains you areaiming for. To help you achieve your goals, you may try taking thefollowing muscle-building supplements:31 Creatine. Explosive activity such as weightlifting may be supported by Creatine, a substance that is naturally produced in the body. Creatine supplements can help you perform more repetitions and lift heavier weights to build more muscle. It aids in muscle repair and recovery, so you can take less time off in between sessions and experience less muscle soreness. Creatine works best if taken in cycles, that is, four weeks on and two weeks off. You should take care, though, not to exceed manufacturers recommended doses as high doses may 32 damage your kidneys and liver. L-Glutamine. This amino acid found in muscle tissue promotes quicker recovery, enabling you to train more often and achieve your goals faster. L-glutamine and creatine should not be taken at the same time. For best results, L-glutamine should31 21 be taken before your workout, while Creatine may be taken after your workout. Arginine. This amino acid is a precursor for the synthesis of nitric oxide, which boosts blood flow to muscles by dilating blood vessels. Increased blood flow enhances the delivery of nutrients such as proteins and hormones to the muscles. Carbohydrate supplements. Quick-digesting carbohydrates are ideal for replenishing muscle glycogen after training. Glycogen is the bodys stored form of carbohydrates that supply energy during exercise. Quickly restoring muscle glycogen is vital because it halts muscle breakdown and enables muscle growth to start.33 Vitargo, a water-soluble carbohydrate powder, is made up of high molecular weight carbohydrates which allow it to be absorbed by the body twice as fast as lower molecular weight carbs such as maltodextrin, sucrose and dextrose. 34 Sports drinks. During your training session, it is sometimes necessary to replace lost protein and carbohydrates so as to keep you going. If you tire quickly, your workout can suffer. A good sports drink with carbohydrates and protein may provide you with the needed fuel and help start the recovery process.35 Protein supplements. Egg is a good anytime protein, while soy is a suitable vegetarian alternative. However, the best type of protein supplement is whey protein. They are ideally taken right33 22 after a workout to quickly replenish the muscles.36 Compared to protein in whole foods, the protein in whey protein shakes are already broken down. Thus, they are digested and absorbed into the muscles more quickly, giving the muscles the necessary nutrients right at the time when they are needed the most.37 If you have grown tired of drinking plain whey protein powder with water, here are some delicious alternative protein shake recipes you can try: 38 Hot Cocoa When to take: bedtime >> 1 cup fat-free milk >> 1 scoop chocolate whey protein >> 1 packet Swiss Miss Diet Milk Chocolate hot cocoa >> 12 cup low-fat cottage cheese Heat milk until hot (but not boiling) and pour in blender. Add protein, cocoa and cottage cheese; blend until mostly smooth. Nutrition Facts: 275 calories, 44 g protein, 20 g carbs, 1 g fat, 0 g fiber36 23 Root Beer Float When to take: post-workout >> 1 scoop vanilla whey protein >> 1 scoop vanilla casein protein >> 12 cup fat-free vanilla yogurt >> 112 cups root beer In a separate bowl, slowly mix the protein powders into the yogurt, adding a little at a time and stirring well to avoid clumping. Pour root beer into a large glass and carefully add yogurt mixture. Do not stir. Tip: The root beers carbonation makes this an extremely frothy shake to prepare, even though theres no actual shaking. Make sure to use a much larger glass than normal. Nutrition Facts: 443 calories, 48 g protein, 61 g carbs, 1 g fat, 1 g fiber Peach Cobbler When to take: morning or pre-workout >> 1 cup water >> 1 scoop vanilla whey protein >> 12 can sliced peaches in juice, drained >> 1 packet Quaker Lower Sugar Maple & Brown Sugar Instant Oatmeal Combine all ingredients; blend. Tip: Use either a blender or an immersion blender. Nutrition Facts: 305 calories, 24 g protein, 49 g carbs, 2 g fat, 3 g fiber 24 Orange Creamsicle When to take: morning or pre-workout >> 1 cup orange juice >> 1 scoop vanilla whey protein >> 12 cup fat-free vanilla yogurt Combine all ingredients; blend. Nutrition Facts: 280 calories, 27 g protein, 43 g carbs, 1 g fat, 2 g fiber Mocha When to take: morning or pre-workout >> 1 cup hot coffee >> 1 scoop chocolate whey protein >> 2 Tbsp. honey Combine all ingredients; mix. Nutrition Facts: 215 calories, 20 g protein, 36 g carbs, 0 g fat, 0 g fiber Tracking of ProgressThe last component of an effective muscle-building program is foryou to keep track of your progress. 39 Have a workout log whereinyou can record the types of exercises you have performed for eachtraining session, the weights used for each set, and the number ofrepetitions done for each set. This will help you monitor whether youare abiding by the principles of progressive overload, or not. It willmake a world of difference in your weight training progress.39 25 Likewise, keep a log of your measurements. Weigh yourself on aspecific day every week, preferably, right after you wake up, beforeyou have eaten breakfast. You do expect to gain weight if you areadding more muscle mass. However, if you start out with a higherpercentage of body fat, then, you can expect to lose the weightassociated with the amount of fat you lose.You may also measure your waist, chest, arms, thighs, calves andany other body part of interest to you. Take measurements at leastonce a month, or as frequently as once a week. This will help tokeep you motivated as you observe the improvements you gain fromyour hard work.Take pictures of yourself at least once a month. The pictures willremind you of where you started and how far you have progressed. SummaryBuilding muscle mass and losing weight from excess body fat arevery achievable goals. Just follow a sensible muscle-buildingprogram, and be mindful of your dietary requirements. Soon, youdbe having the strength and the muscles youve always wanted foryourself! If you want additional help on building muscle and gettingthat shredded look, you need to discover the mistakes most people 26 make when they want to pack on muscle. Check out the MuscleMaximizer program to discover whats preventing you from gettingthe body youve always wanted.If you want help on getting those rock hard abs, check out thistrailblazing abs program. 27