Building muscles for beginners. Part 2

At the beginning the muscle builders are not in condition to feel a body and therefore often exceed a measure in loadings. As the result of it is a likely condition of a muscular exhaustion. To manage it you need efforts. Even if you use special medicines you can come back to weight training not earlier than through a month and a half. To avoid tiredness, you should follow the recommendations:
1. to take a bath or a hot shower. This procedure increases a blood circulation and allows muscles relax;
2. After training it is necessary to do self-massage and, if it is possible, deep a entire body massage (at least once a week);
3. After excessive loadings, it is necessary to begin training with easy weight. Do it no more than 1-2 approaches in each exercise.
Serious traumas in bodybuilding happen seldom, however it is necessary to understand rules, that your training was not subject of pointless risk to your colleagues or your lives.
First of all, a crossbeam has to have locks. Each lock weighs approximately 2,5 kilogram. You have to take in the account this weight for calculation of entire weight.
Secondly, you have to use racks. If you carry out the strength program, be necessarily insured by the partner and the trainer. Be especially cautious on the performance of presses.
For your best achievements you have to pay serious attention to food you consume. In general opinion a main meal of bodybuilders consists of mostly from meat. It is not true. Many of bodybuilders do not use meat products at all.
They deliver protein to an organism with milk, beans and nuts. If you do not have anything against a beef, chicken meat or fish, they necessarily should be present at your daily meals. On a regular basis you have to eat fruits and vegetables. Also you have to include in daily norm the products containing vegetative fats (for example, nuts).
High-quality the food, you have to eat, necessarily has to contain as much vitamins and micro elements as possible. Try to make food various and eat more than 3 times a day, 5-6 times even better.
Drink mineral water during the day, approximately, 2-3 litres depends of your body weight. Avoid white bread, cakes, biscuits etc., sweet dishes, fats, alcohol, hot spices and too much salt.
Building muscles mass will not be without high-quality rest. It is necessary to pay special attention to a sleep time. If you do not manage to have a sleep normally before day of training, you can expect over training.
In an initial stage of bodybuilding it is better to forget about evening temptations watching TV within several months and go to bed in time. You should understand how important to have a high-quality a sleep time.
There are two types of warm-ups in bodybuilding. First one is before the beginning of training: jumps, straightening, knee-bend with jumps, etc. The second one is during of exercise program. Warm-up is necessary to prepare muscles for exercise with weights. Attempt to make exercise on a "cold" muscle usually ends with a trauma.
The bodybuilder adds approximately 3-4 kilogram of muscle mass a year within first two-three years of trainings. Later it is no more, than 2-3 kilogram: speeds of increase in muscles mass are slowdown. Growth of muscles depends on many factors and it is difficult to force.
So if you are a new and just thinking to build your muscle mass you have to understand all rules of bodybuilding, be careful with weight training and better to start with local place with professional training, who help you with making your individual program and support you with correct workouts.

Building muscle for beginners. Part 1

Bodybuilding is a system of physical exercises with various weights (dumbbells, burdening, a crossbeam, etc.), having for an object a muscle development. You can do muscle training exercises in gym or outdoors as well as with a gymnastic simulator at your own home.
The dominating bodybuilding tendency is to give body beauty due to increase vigour of muscles. This is some kind of physical preparation, which spread wide enough among people, leading a healthy life style, especially among men. Though there are a sufficient number of women as well.
Bodybuilding is a dangerous kind of physical sport, and experts advise to build muscle mass strictly following by major principles, especially at the foundation stage.
Constant increase in load of weights is the best method to increase muscle mass. There can appear an additional problem such as an increase of progressing influence of the training to the muscles. It is connected with their adaptation to loading, and muscular growth slowdown.
To resolve this problem need to decrease a break between approaches. If for the beginning an interval between approaches takes about 60 seconds or more, then you have to decrease it till 10-15 seconds. For those, who just have begun to build muscle mass, the increase in quantity of recurrences in the approach is the first method of progress.
It is necessary to train three times a week every other day. The one day between workouts will be enough that the body had a break and strengths have completely come back. Then, depending on your success, the quantity of trainings will depend on an exercise program. But there is no necessity to hurry event. Standard initial training lasts 40 - 45 minutes.
It is necessary to carry out the particular training program no more than one and a half month, because you have to avoid accustoming muscles to exercises. However, there are exceptions. If we speak about beginners, then it is necessary to change the exercise program as often as possible. Otherwise it leads to boredom and physical exhaustion.
Correctly to do muscle training exercise means to place only those receptions, which are stipulated in your program. For example, if you look at the beginners, how they do rises on a biceps. They do it with a big degree of difficulty and they start to help itself by a body or legs. It cannot be done by this way. It is necessary to choose such weight which allows overcoming it only by strength of biceps.
Other criterion of performance correctness is to do it without pushes and delays. Any sharp movement has inertia which "eats" a part of weight.
The end of part 1.

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METABOLISM AND YOUR WEIGHT

You likely know your metabolism is linked to your weight. But do you know how?
Common belief holds that a slim person's metabolism is high and an overweight person's metabolism is low. But this isn't usually the case. Metabolism alone doesn't determine your weight.
Rather, weight is dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.

Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories — from carbohydrates, fats and proteins — are combined with oxygen to release the energy your body needs to function.
The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate.
Typically, a person's basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren't easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the store, chasing after the dog and any other movement — accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.

It may seem logical to think that significant weight gain or being overweight is related to a low metabolism or possibly even a condition such as under-active thyroid gland (hypothyroidism). In reality, it's very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don't have an underlying condition, such as hypothyroidism. However, a medical evaluation can determine whether a medical condition could be influencing your weight.
Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.

If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.
To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.
As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.

Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.
Your metabolism influences your energy needs, but it's your food intake and physical activity that ultimately determine your weight.
Losing weight, like any task you undertake, requires that you have dedication and motivation to succeed. This means you need to get your head in the right place.

Phillips, Bill; Eating For Life;