Archive for the ‘Muscle’ Category
My younger brother, Ron, is a competitive distance runner. His normal routine is to run at least five miles every day, sometimes more depending on where he is in terms of preparing for a race. His routine is so intense that even though he is eating double the amount of a normal man his age he cannot seem to keep any weight on his slender frame.
Now that he’s entering university he’s become more self-conscious of his thinness. In an effort to bulk up without compromising his running ability he has been researching how to gain muscle mass. Two things that he’s changed already are adding more protein and healthy fats into his diet and adding weight lifting three times a week to his routine. He is still very slender, but he is beginning to notice an increase in the muscle mass of his biceps and triceps.
Restore Hormonal Balance with Testosterone
Since the 1940s, medical professionals have been experimenting with the link between low testosterone levels and depression in men. Back then, the only way to effectively provide such a hormone boost was through a painful shot to a major muscle. Not surprisingly, the treatment didn’t catch on. More recently, patches, gels and oral supplements have all been proven effective at bolstering the body’s testosterone supply.
It also turns out that the hormone causes men to gain muscle mass while losing excess fat. Testosterone supplements can contribute to hormone balance - a state of equilibrium wherein moods are stabilized. While there’s no guarantee that these supplements will have a physical and emotional benefit for everyone, they have been proven to help those men with testosterone deficiencies.
There are so many new nutritional supplements out there that “experts” purport can help you lose weight. It’s hard to decide what supplements are best for you when you want to lose weight. Chromium picolinate is a supplement that is naturally absorbed by the body and can help you build muscle mass.
Chromium works by increasing the body’s efficiency in processing the hormone insulin, which the pancreas releases after you eat protein or carbohydrates. Chromium acts by making the receptor cells of the muscles more sensitive to insulin. This allows the body to store more carbohydrates in the muscle cells instead of the fat cells. People who supplement their diets with chromium may notice themselves gaining muscle mass quickly.
Building muscle takes commitment. There is no such thing as instant results in the world of bulking up, but there are some tried and true methods that will yield the best outcome. First, make sure to fuel up before working out. If you’re already eating a healthy diet, you’ll want to add 500 calories to your daily routine and make sure that you’re eating plenty of protein. Next, while aerobic exercise is good for your overall health, when bulking up you’re going to want to limit your running sessions to 30 minutes, three times a week.
To gain muscle at your maximum potential, you’ll want to minimize the number of reps you complete. This may seem counterintuitive, but you’ll see more muscle growth if you focus on lifting heavier weights at a controlled speed. Be sure to work the whole body because the more muscles you involve the greater the hormone release that stimulates muscle growth. Finally, be sure to stretch, eat regularly, and allow your body to recover between work-outs so you do not injure yourself on your quest for a buff bod.