6 Tips for Natural Gains
Working out is so much more than liking what you see in the mirror. Working out assists in maintaining good energy levels, helping with sleep, improving your overall mood, detoxing your body and is also a good way to lower your blood pressure, which for many men, can literally be a life saver! Strength training may enhance your quality of life and improve your ability to do everyday activities. It can also protect your joints from injury and contribute to better balance. Every man should workout whether one is looking to build muscle or burn fat.
Muscle builds not only strength, but stamina in key areas of a man’s life too. One study found that men who clock at least 60 minutes in the gym per week reported that not only were their orgasms more intense and that they could last for longer, but they actually slept with more people because of the confidence boost. Exercise directly boosts your confidence in yourself when you start to see improvements in your shape, as well as indirectly boosts your confidence through boosting your endorphins and serotonin levels, leaving you feeling happier and healthier.
The Science of Naturally Building Muscles
Gaining muscle is not an overnight process and requires commitment and perseverance to see results. It can take about three to four weeks to see even the slightest change or improvement in your body. You'll see some real results after 12 weeks, but it all depends on your goals, and what type of strength training you are doing. After each workout, your body repairs and replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle growth (hypertrophy). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. Keep in mind that this adaptation does not happen while you actually lift the weights, it occurs while you rest.
Here are 6 Killer Tips for Encouraging Natural Gains
Commit to some form of strength training
Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit. It is also not about picking up the heaviest weights possible, sometimes it is even more constructive to use lighter weights and do more reps and sets. The biggest thing here is to understand your own limits and try push yourself every time you exercise. Feel the burn -- no pain, no gain.
Alternate muscle groups
If you exercise too frequently, or work the same muscle groups over and over again, then muscle tissue can't repair, and it's harder to build muscle. So, splitting your workouts throughout the week gives your muscles time to recover and rebuild before you work them again. Your muscles also support each other and it is much more constructive to your overall physique to exercise your muscles proportionally.
Drink plenty of water before, during and after workouts
Water is life! Water is needed to transport nutrients to your cells, transport waste out of the body and accelerate the rate of recovery during and between exercises . Water helps form the structures of protein and glycogen. In order to move and flex your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp.
Get lots of protein
Protein is extremely important in building muscle because the amino acids (the building blocks of protein) help repair and maintain muscle tissue. After a workout, protein helps you recover from workouts because muscles slightly tear during exercise. To build muscle, your body needs to synthesise more muscle protein than it breaks down, which is why anyone looking to build muscle needs to make sure they're getting enough protein. A good rule of thumb to follow is to consume between 0.7 – 1.0 grams of protein per pound of body weight.
Get enough sleep
Sleep helps muscles release protein-building amino acids into the bloodstream at an increased rate which helps them grow bigger and stronger over time. Sleep helps to release growth hormones during rapid eye movement (REM) sleep which helps with muscle repair. To maximise your energy expenditure during exercise for the best results, a good nights sleep is essential. If you are tired and fatigued, exercise is not only physically more difficult, but it is also much more difficult to stay motivated to exercise
Hire a trainer
If you're new to the gym, you're still learning, need motivation or get intimidated at the weight section, a trainer is a game changer. A personal trainer isn't someone who simply guides you or gives you a workout routine; they're there to motivate you, to help you grow and hopefully to help you form a lifelong habit.
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