| By :
Nick Clipton
Copyright (c) 2010 Nick Clipton Can you do muscle building quickly? It's possible but must be done under supervision since going off on a program like this on your own just leaves you open to injuring yourself and staying in physical therapy would not be the point in the first place. Before you start out, find a good gym with an even better physical trainer. Take a look at the trainer's physique before you start out; he (or she!) must be well-defined, in proportion, and symmetrical. Your trainer is important because you need to have the proper form once you start out on the exercises. Not standing, lifting, or breathing properly will negate all the work you are doing and waste more time. Lift slightly more than is comfortable for you. Use the bench press calculator in order to compute how much you can safely lift and don't go beyond that until your trainer says you can. You need to make your muscle work in order for it to tear so it will build up once you repair it. Train your muscles until failure. You should be able to push a little more than you did during your last workout and have tired them out. Train them intensely by concentrating on your moves and using a slightly heavier weight or increasing your reps a bit and then stop. If you cannot keep to the proper form, lessen the weights you are lifting. What are you eating? Empty carbs and sugars will bulk you up - with fat. You want to put the best possible food in your body so it can produce the best as well. Nix the junk food, processed or highly fatted and salted stuff and look toward the health department to guide you. You can eat healthy high-fat food though, since you need the fat to help you get enough energy and build muscle. Learn about complex carbohydrates, lean proteins, and good fats found in full-fat milk, extra-virgin olive oil, avocado, and virgin coconut oil. Take full-fat cheese and yogurt too, plus whole eggs. Change your eating habits more radically by not allowing yourself to get hungry. Do this by splitting each of your main meals in half so your body never runs out of fuel. Once the body gets hungry, it responds by keeping the fat stores. Not what you want. If you hit a plateau, ask your trainer about changing part of your exercise routine. You could also incorporate a few other kinds of exercise like running, swimming, or biking as an alternative to gym.
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