Build Muscles for a Healthy Body

Healthy Muscles and a well balanced physique can help you live a longer, healthier, happier, pain free life. Scientific studies have proven that resistance training can dramatically help your body:

1. Increase Strength
2. Burn Fat
3. Correct Postural Imbalances
4. Produce Endorphins that Increase Energy and Mood Levels
5. Improve Sleep Patterns

Resistance training is not just for body builders and high level athletes. We are going to explore two important keys to healthy muscle building that will make the process as efficient and effective as possible. The goal is to help you create a stronger, fitter body without having to make a new career of going to the gym.

If you can dedicate 3-6 hours per week you will be amazed at the changes you can make to your body and to your life. These keys are valid for men or women, young or old, anyone seeking to improve fitness through resistance training.

Key #1 Intensity Means Efficiency

If you want to develop muscles as quickly as possible you need to make sure the intensity of each repetition is as high as possible. Intensity is the amount of energy and effort it takes to move through the range of motion of the rep. The more effort it takes to execute the desired movement the higher the intensity. Also, the more reps you do when the muscles are close to failure the higher the intensity.

High Intensity healthy muscle building can be achieved by adjusting the amount of resistance, the amount of time taken for each repetition and pre stretching the muscle prior to an explosive movement.

If you are seeking a leaner healthy muscles you should focus on the latter two methodsof achieving intensity since higher levels of resistance will tend to develop larger muscles. In general, the slower the movement (especially in the negative or lengthening portion of the rep), the higher the intensity.

There are three main advantages of using intensity in your healthy muscle building:
1. Efficient muscle breakdown
2. Efficient use of time
3. Less strain on joints and ligaments

Muscles build fastest after they are fully stressed. The more they are torn down the stronger they rebuild. By using high intensity reps you break them down with the least amount of weight and time needed to get the job done. This dramatically increases muscle building results and minimizes the chance of injury due to the use of heavy resistance.

Because you will not need heavy weights, more often than not you can execute your intensity healthy muscle building program with a few inexpensive aids at home, rather than having to take the time and money to go to the gym.

Key #2 - Feed Your New Muscles

The second key to a healthy muscle building program is to make sure your muscles get adequate food and rest. Without proper post workout nutrition, the muscles can not recover from the workout and repair themselves into stronger more efficient muscles. Without proper post workout rest, the muscles will not have time to repair thmeselves before your next intense workout breaks them down again.

When you are doing regular high intensity workouts you should be striving for 7-10 grams of protein per day per pound of body weight. It is best if you can get this through healthy food, but protein supplements can also be helpful if they are high quality.

You should also strive for a minimum of 48-72 hours rest in between intense muscle building workout sessions for each of the muscle groups involved. If you need to break up the workout days but, do not wish to take a day off you can alternate in days of strictly core workouts or cardio to give your legs and upper body groups the rest they need.

Time to Take Action!

Efficiency, Intensity, Food and Rest are the knowledge that you need to build healthymuscles for a fitter you. However, the real key is you have to take action to put thisknowledge to use and give you a stronger, happier you for a lifetime.

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Keys to Your Best Body

Diet Key Number One
The optimum diet to achieve the lean, healthy, fit, best body follows the "321" guideline.
This means that each day you should strive to consume:
3 parts carbohydrates
2 parts protein
1 part fat.
Following this simple guideline for a healthy diet should make it very easy to calculate your meal content, even if you are eating out.
It is most convenient to break these portions down by calorie but, you can also use gram weight by following these easy formulas:
Fat - 9 calories per gram
Protein - 4 calories per gram
Carbohydrates - 4 calories per gram
There are three optimum food groups to provide you with your daily carbohydrates:
A. Fruits and Vegetables
B. Whole Grains
C. Potatoes
As with all aspects of our diet we are striving to consume a balance of carbohydrates eaach day.
One of the main keys to achieving your best body is to try to avoid highly refined carbohydrates. Refined sugars and other heavily processed carbohydrates that are broken down quickly will trick our body into making us feel hungry again before we really need to eat.
No aspects of any diet are 100% set in stone. If you are looking to strictly burn fat to achieve your best body you may want to try reducing the carb portion slightly and increase the protein portion. Be careful though! Carbs are your primary source of energy and too few carbs can cause drastic energy spikes, headaches and even trouble sleeping.
If you are working on building large quantities of lean muscle mass you may want to increase the protein portion without reducing the fat or carbohydrate portion in order to give the muscles the nutrition they need to recover and grow. Whether your best body is achieved through trimming or building start with thebasic 321 and adapt to your optimum ratio.
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