Building Lean Muscle and Endurance

Jul 23rd, 2013

Comments: 6
Category: Physical

Building Lean Muscle and Endurance


Do your goals include building muscle mass? It may sound simple, but you need to be careful how you approach this task. You want to build healthy, lean muscle mass and not just mass that consists of extra weight and fat on your body. Increase the protein you consume and how much food you eat. When performing weight lifting exercises, your form is the most important thing. Not how much you do, not how heavy the weight is, but how well you perform each movement.


With muscles that have been performing exercise well and that are properly fueled, you will start to see results quickly. When you rest and let them repair after a workout, changes happen. You should also carefully select how much weight you’re lifting. You should be able to complete close to 40 seconds of work before you start to fail. Any less than that and the weight is too heavy but any more than that and you may not be pushing yourself enough.


If you’re focusing on building muscle mass, you should be careful with how much cardio you do. Cardio can burn calories and fuel your muscles need to rebuild after weight lifting in order for them to become larger. Two or three short cardio sessions a week is more than enough when you’re trying to bulk up. If you’re interested in using supplements to boost your muscle building, creatine is a good option. It is one of the most effective supplements available and is safe in most situations.


Are your goals related to endurance training instead of building muscle? The best tip for you? Stay hydrated! Proper hydration coupled with eating healthy will help optimize the results of your training. Cardio is the most obvious form of exercise for endurance, but don’t ignore weight training. Intervals are always a valuable way to boost your aerobic ability. If you’re really dedicated to your endurance training, heart rate monitor training is a great way to make sure you’re training in the right zone. Making sure you’re pushing yourself during your training session is the best way to get fast results.  You want to be tired and your body should feel exhausted from your sessions.


If your goal is to build strength, be prepared to be patient with your results. Consistency is the key factor with strength training and it’s important not to get discouraged if results are slow. With proper form, consistent workouts, proper food and rest, results will come. You should also watch out for your weakest areas. If you notice working a certain muscle in your arms makes you tired more quickly than another muscle, chances are you need to spend more time focusing on that weak muscle to build overall strength. It may be cliché, but you really are only as strong as your weakest link, which in this case is any muscles that are weak. Even if it isn’t a muscle you use on a regular basis, muscles help support each other and strengthening them all will maximize your results.


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