Muscular Strength Benefits

Benefits from Muscular Strength is Maximized by Weightlifting

Working out is an important part of the bodybuilding success and fitness equation.  It is muscular strength that allows us to lift, carry and perform other activities. It make us look good and feel confident.  Here are nine reasons why weightlifting routines are essential for muscle and strength.

1. Weightlifting Routines Burns Fat

Working out with weights helps to shed weight, the amount of fat that we already have has to be reduced.
Muscle burns more calories than fat. Working out and building muscle for bodybuilding success means that a good program will leave your body still in the fat-burning zone long after the workout has finished.

2. Muscular Strength Changes the Look of Your Body

You may not be going for the the current trend of a bulky muscle look, but lifting weights can results in a more sculpted shape to your body.  It is that definition that helps you to look fabulous in your clothes, especially the ones you thought that you’d never fit into again!

3. Weightlifting Routines Strengthens your BonesMuscular Strength Benefits Bones

As you age, bone health can decrease. Osteoporosis is a problem for thousands of women. Improving muscular strength and building muscle also builds bone density. Stronger bones are more likely to avoid breakage during a fall or regular activity.

4. Weightlifting Improves Posture

Strengthening muscle groups by working out properly helps them to function as they were intended to in the body. For instance, the back and the abdominals are two complementary muscle groups that make up the core of your body. They are important for posture, balance and all round bodybuilding success. Your weightlifting routine should be balanced, unbalanced routines lead to injury and long term damage.

5. Working Out Increases Energy

With less weight on your frame and more muscle, your body is constantly burning food for energy. You will feel that you can do more without getting tired. With more energy you feel like working even more.

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6. Working Out for a Flat Stomach

Getting a flat stomach is not just about working out the abdominal area. Increasing muscle mass increases your metabolism. As the fat melts away, you’ll be able to see those ripped abs you have been working on.

7. Working Out Will Increase Your Muscular Strength

Before you may have felt like a weakling when it came to lifting things or even yourself.  With more muscle, your strength and confidence will hit an all-time high.

8. Pain May be a Thing of the Past

Weightlifting Routines increase bone density, muscle mass and joint strength this combats pains that you may have been feeling before. Pains that result from stiffness or limited range of motion are dealt with when you lift weights. Working out increases range of motion and may eliminate certain pains altogether.

9. Weightlifting Routines Reduce Stress

As you gain confidence with your weightlifting routines, your confidence in other areas may increase as well. You are better able to cope with stress in your life and feel more relaxed because exercise increases endorphins in the body. They create an overall positive state of well-being for you.

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Bodybuilding Basics For Success

There are four main bodybuilding basics that every professional bodybuilder lives by.  F.I.R.E…
Fail, Increase, Rest, Eat

The First of the How To Bodybuilding Basics Is To Fail

By fail I mean no matter how hard you try you cannot lift even one more rep with good form. Train to failure on each of 4 or 5 sets. Do not stop just because you reach the required number of reps if you can do one more do one more.

Bodybuilding success does not mean working up a bit of a sweat it means an eye popping, knuckles bleeding, chest busting “Gerrrrrr” type of hard!

Sorry I got carried away it’s not quite like that but near enough! Just train hard, very hard but stop short of causing injury (and your eyes popping out)

For muscles to get stronger and bigger you must break them down to force them to repair themselves.  To break your muscle down you must train until your muscle fails to lift anymore.

To encourage the body to build stronger bigger muscles by Hypertrophy lift enough weight to ensure that your muscles fail between 8-12 repetitions per set for exercises involving the upper body and between 12-15 reps per set for the lower body.  You can find online bodybuilding workout plans here.

The Second How to Bodybuilding Basics is Increase

Bodybuilding Basics Increase

The word progressive should always precede the words weight training as in Progressive Weight Training. The second of the bodybuilding success tips for muscle growth and getting stronger is you must progressively add greater loads each bodybuilding  session. This increases the intensity of the load on the muscle each time you train it. In turn causing more tears, more repairs and the adding of more size and strength to the fibers.

Always add extra weight each bodybuilding session or do extra reps.  This is why your training log is so important it is a reminder of what you did last time and the motivator to coax you to do more than that this time.  Each session should always be your personal best.  Pin this statement inside your locker.  “Was that really your personal best?”  The stronger you become the more intensity of exercise will be required to make a difference to the muscles.  Getting an online fitness trainer should allow you to reach your bodybuilding goals quicker.

Bodybuilding tips: This is why you should not follow the routines of the elite bodybuilding athletes in the magazines. Their routines are super intense to break down their already well trained muscles. Their genetics have endowed them with a disposition that will allow them to train at this very high level.

Bodybuilding Basics 3 – Rest Builds Muscle Not Training

This is probably the most important of bodybuilding tips ever. Resting is where the real bodybuilding take place, the training only causes the trauma.  It the resting that does the bodybuilding.  Allow plenty of rest time for your muscles to repair and recuperate for at least one day between sessions.  Train one body part per week.  Rest with the same enthusiasm as when you train.  The all important repair process takes place when you are resting.  You must always remember muscles get bigger when resting not when you are training.  Rest with the same enthusiasm as when you train.  If you’re having trouble sleeping check out some herbal remedies that can help you sleep better.  This is so important I have said it twice!

How to Bodybuilding Basics 4 – Eat Plenty of Protein

The last of the bodybuilding basics tip is to eat protein, lots of it. This can be as hard as the training. You need to consume loads of the stuff (and wash it down with plenty of water).Bodybuilding Basics Protein

It sounds a bit unpleasant but for bodybuilding and strength training you must consume more protein than your body will excrete. This keeps your body in a positive nitrogen balance. Along with getting plenty of rest this promotes an optimal state for muscle repair and recovery.

I have found the most quoted quantity of protein for body building as 1.8 multiplied by your body weight giving the grams of protein you must eat over the course of the day. More accurately you should ensure that between 1.4 and 1.8 times your body weight is consumed depending upon your activity level during the day.

For bodybuilding at least 15% of the total calories you consume should come from high quality protein food sources such as:

  • Chicken and Turkey Breast
  • Fish
  • Lean Red Meat
  • Low or non fat dairy products
  • Eggs but mostly egg whites for example an omelet with 1 whole egg and 3 egg whites.
  • Protein supplements such as Whey

Important to remember it is a supplement only as most of the protein must come from the above mentioned sources.  Split the amount of protein into 5 or 6 meals of at least 20 grams to be consumed over the course of the day.

Conclusion of Bodybuilding Basics For Success

This is one of the common bodybuilding tips-Taking a good quality protein shake directly after training seems to be universally recommended to help replenish the nutrients lost during a hard F.I.R.E bodybuilding session.  The same principal would apply to drinking the water. Drink plenty with each meal and before and during your bodybuilding workout.  The British Dietetic Association recommends a water intake of least 1.5 liters per day. Add at least another liter if you are working out. Add even more in hot weather.  The reasons it is important to bodybuilding is it helps you train longer and harder by allowing excess heat generated by your body during exercise to be dispersed via sweat.  It also helps the blood remove harmful toxins. Important note, do not wait until you feel thirsty before drinking.  If you are thirsty your body is already being stressed by the lack of water and losing its ability to train hard.  Just like eating that elephant of protein break drinking water down into manageable chunks throughout the day and make sure to take extra while training.