Today we shall be solving some of the myths surrounding how to build muscle safely and effectively. There are many common misconceptions when it comes to weight training and supplementation, so today we'll get to the bottom of the top five.
How many workouts should you do per week? Should women lift weights or stick to cardio? These are questions you'll commonly hear in most gyms but most people never find out the facts on these subjects, such is the level of confusion surrounding fitness in general.
Whether your goal is to gain significant muscular size or simply to lose some unwanted weight, you will find it a very confusing journey if you succumb to the many myths which are in popular culture. When you begin basing your training and diet around scientific fact rather than the theories displayed in magazines and gossip columns, you'll notice far more success. []
1) Is it okay for girls to lift weights?
Thanks to stereotypes developed in the mid eighties, lots of women are afraid to venture into the free weights section of their local health club. They need not be afraid. If a lady wanted to bulk up she would need to supplement with testosterone pills and eat an awful lot of calories per day, so you needn't worry about obtaining a bodybuilding physique unless you actually want to. Free weights are vital for getting leaner and the also improve weight loss results dramatically, too.
2) Do you need to use supplements?
Supplements are a good thing. The enable you to enhance a good diet even further. However, they can become a bad thing when too much weight is placed upon their importance within your routine. Your main results are going to come from your diet and your training, not which whey protein brand your choose. Keep supplements down to a minimum, such as a whey protein and creatine monohydrate.
3) Should you workout every day to improve results further?
Everybody is different so there are two different answers to this question. If you are just starting out in the gym you are able to experience great results if you tailor your training correctly. Try to stick to the basic moves, we call them compound exercises, and train your full body in each session. You'll get great results with 2-3 days per week on the weights. After a few months of training, however, your body will adapt and you'll need to shake things up. This is the stage where you should implement a split routine, training 3-4 times per week and hitting just one or two muscle groups in each workout.
4) Is your diet important?
If you diet but you don't train, you will find it more difficult to lose body fat and you'll struggle to look any better. If you train but don't diet, you'll enjoy your time in the gym but never see the results your hard efforts deserve because you'll always have stubborn layers of fat covering them up. It's a partnership, not a competition. One aspect is not more important than the other.
5) How do you know your calorie intake is correct?
If you have never watched your diet before then this can prove to be a tricky topic to get to grips with. The easiest way to set a good daily target is to multiply your target weight in pounds by anywhere from twelve to fifteen. This will set an attainable target for you and ensure you are providing your body with enough nutrients.
Many people continue to buy into these myths on a daily basis and it's not uncommon to see folks who believe all of the things we have shown you today, despite the mountains of proof which is widely available to them. Knowing how to build muscle is as simple as keeping things down to the basic, proven methods and staying consistent with your efforts.
How many workouts should you do per week? Should women lift weights or stick to cardio? These are questions you'll commonly hear in most gyms but most people never find out the facts on these subjects, such is the level of confusion surrounding fitness in general.
Whether your goal is to gain significant muscular size or simply to lose some unwanted weight, you will find it a very confusing journey if you succumb to the many myths which are in popular culture. When you begin basing your training and diet around scientific fact rather than the theories displayed in magazines and gossip columns, you'll notice far more success. []
1) Is it okay for girls to lift weights?
Thanks to stereotypes developed in the mid eighties, lots of women are afraid to venture into the free weights section of their local health club. They need not be afraid. If a lady wanted to bulk up she would need to supplement with testosterone pills and eat an awful lot of calories per day, so you needn't worry about obtaining a bodybuilding physique unless you actually want to. Free weights are vital for getting leaner and the also improve weight loss results dramatically, too.
2) Do you need to use supplements?
Supplements are a good thing. The enable you to enhance a good diet even further. However, they can become a bad thing when too much weight is placed upon their importance within your routine. Your main results are going to come from your diet and your training, not which whey protein brand your choose. Keep supplements down to a minimum, such as a whey protein and creatine monohydrate.
3) Should you workout every day to improve results further?
Everybody is different so there are two different answers to this question. If you are just starting out in the gym you are able to experience great results if you tailor your training correctly. Try to stick to the basic moves, we call them compound exercises, and train your full body in each session. You'll get great results with 2-3 days per week on the weights. After a few months of training, however, your body will adapt and you'll need to shake things up. This is the stage where you should implement a split routine, training 3-4 times per week and hitting just one or two muscle groups in each workout.
4) Is your diet important?
If you diet but you don't train, you will find it more difficult to lose body fat and you'll struggle to look any better. If you train but don't diet, you'll enjoy your time in the gym but never see the results your hard efforts deserve because you'll always have stubborn layers of fat covering them up. It's a partnership, not a competition. One aspect is not more important than the other.
5) How do you know your calorie intake is correct?
If you have never watched your diet before then this can prove to be a tricky topic to get to grips with. The easiest way to set a good daily target is to multiply your target weight in pounds by anywhere from twelve to fifteen. This will set an attainable target for you and ensure you are providing your body with enough nutrients.
Many people continue to buy into these myths on a daily basis and it's not uncommon to see folks who believe all of the things we have shown you today, despite the mountains of proof which is widely available to them. Knowing how to build muscle is as simple as keeping things down to the basic, proven methods and staying consistent with your efforts.
About the Author:
Next Step: You can learn how to build muscle with Russ Howe PTI's free, in-demand guides. Tackle topics including should women lift weights with the latest scientific research and remove myths from your fitness routine.
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