Five Ways to Build Muscle Quickly, Naturally

March 27, 2008

By Esposito

Even if you aren't a player, you still may be looking into the mirror

and thinking about how to get rid of that extra flab and tone up

those muscles before swimsuit season begins. Since there aren't too

many weeks left, you need a safe, effective and natural way to

accomplish your goal. The solution to your search is weight training.

While any kind of exercise benefits the body, when it comes to

changing the way your body looks, weight training provides the best

results.

1. When you lift weights or use the body's own resistance, do the

movement slowly. Fast lifting causes you to use momentum, rather than

recruiting the muscle. Don't swing the weight, as this stops the

isolated muscle from working to maximum effort. Try this: Do a biceps

curl slowly and controlled, full extension down and then curl up

versus quick, abrupt movements. Slow is always harder because the

isolated muscle is working.

2. Execute the movement properly. If you are out of alignment, then

you are not working the muscle properly and you might be injuring it.

3. Rest in between weight-lifting days; muscles grow during rest. You

can do cardio, but do not lift. Two to three days of lifting will

provide the best results. If you do not have a specific block of time

to allocate, you can always work for shorter periods of time such as

doing upper body one day, lower body another day; however, make sure

you create balance for your workouts over the week to achieve total

body fitness.

4. Do not do cardio beyond 90 minutes. Excessive cardio workouts

could cause you to build lean muscle, rather than gain the " bulk "

you're seeking.

5. Feed your muscles quality complex carbs and protein. If you do not

eat properly before and after your workout, your muscles will not

grow. Lean protein, such as egg whites or low fat yogurt, along with

whole grain carbs, such as oatmeal and whole-wheat toast, provide

good fuel.

During your workout stay hydrated with water, as water is essential

for all metabolic processes. The goal is to eat smaller meals

throughout the day to stay fueled as opposed to a big spread of time

between meals. Avoid sugary, white processed foods, which wreak havoc

with glucose levels and your immune system.

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