Build A Little Muscle - Build A Little Muscle And Lose A Lot Of Weight

When the matter of consideration is to building a little muscle and losing a lot of body weight, beginners can do it easily as at the point of starting people remain so unfit that anything will bring results. It is called the newbie effect where beginners regain their normal state of body very quickly. Normally men can gain 5-15 lbs of muscle mass while shedding 5-15 lbs of fat in just two months, while women can gain 2-5 lbs of muscle mass while losing 5-15 lbs of fat over the same timeframe.

This happens regardless of the muscle building training program they follow; the beginners are just regaining their normal condition and for that reason, the thousands of muscle building training programs out there all work for at least two months. That is also the reason why most people hit a wall after just two months of training; most regimens are poorly designed and are ineffective past the newbie effect. If people have been training for more than two months and they have had results at first but they have slowed down or stopped, there are a lot of suggestions for them. The effective suggestions are actually time-tested, and stem around seven years of experience and research in weight training.

If the sole object is to gain a little muscle mass, people can have got to realize one thing that they need to gain a little weight also. To gain body weight with muscle mass, people need to eat more calories than they spend. Building a few pound of muscle mass requires enormous amounts of calorie intake and healthy food is the natural way to get those calories or people can simply put, the more they eat, the faster they will build muscle.

Muscle growth needs a proper dietary and nutritional plan. There are three specific macronutrients that people must need in correct proportions to fuel muscle growth and development. Proteins, carbohydrates, and fats can effectively deliver the nutritional payload the muscles call for. Carbohydrates immensely provide the fuel to get people through their workouts. A sharp rise in blood sugar causes an increase in insulin level which in turn makes it more likely that food energy would be stored as fat, not used as energy. However, post exercise meals often contain some quickly digested carbohydrates in order to replace glycogen in the muscles and promote protein synthesis.

Proteins are actually the building block of muscle formation and professional bodybuilders eat massive amounts of this nutritional component. For some muscle builders, protein is almost one-third of their calories for the day. In addition to eggs, poultry, pork, beef and protein powders made from whey or soy are added to meals or used as meal replacements in shakes. People need around two tablespoons of dietary fat supplement each day. Approved sources of fat component for the muscle builder are the unsaturated kind which is actually a liquid substance at room temperature and is found in canola and olive oils, nuts, seeds and avocados. The missing nutritional components here are rest and recuperation. People normally place their body under great stress and it needs rest. The specific muscles they have worked on need to recuperate and should never be exercised again until they properly recover.

• Emma Bullock
• 01/08/2009, 11:59 AM
• 0 Comments