Your Body Building Diet - Squeeze The Most Out Of It! - By: Nick Clipton, Posted on: 2008-03-12

The Building Muscle Process

The building muscle process is relatively simple to understand.

With all of the information available on the internet, you'd think it would be easier to find information about just what exactly causes muscles to grow. There are quite a few misconceptions out there and this article will put down a few of those myths and reveal exactly what happens when your body builds muscle.

The whole process begins when the existing muscles in the body are put under extreme stress, such as when they push or pull more weight then they are used to pushing and pulling.

When muscles are asked to do more work than they are accustomed to, they suffer minor ruptures. You'll feel these micro-tears as muscle soreness. These mini-injuries are repaired while the body rests. The resulting muscle is slightly larger than before, better able to handle the stress that caused the initial tears.

A bodybuilder maximizes the muscle building process by continuously escalating the stress level place on muscle groups. This is accomplished by increasing the amount of weight, the repetitions of the exercises and/or changing the type of exercise used on a specific muscle, causing new micro-tears, building the muscle more and more.

Massive muscle growth requires a specific nutritional plan as well. There are three macronutrients that you'll need in correct proportions to fuel muscle growth. Carbohydrates, proteins and fats will deliver the nutritional payload your muscles call for.

Carbohydrates provide the fuel to get you through your workouts. Slow digesting, low glycemic index (GI) carbohydrates, most fruit and vegetables (excluding potatoes, corn and peas), whole grains, basmati rice and pasta are favored because they don't cause a spike in blood sugar like high glycemic carbs will. A sharp spike in blood sugar causes an increase in insulin production which makes it more likely that food energy would be stored as fat, not used as energy. Post workout meals, however, often contain some quickly digested carbs in order to replace glycogen in the muscles and promote protein synthesis.

Protein is the building block of muscle creation and professional bodybuilders eat massive amounts of it. For some, protein is almost one-third of their calories for the day. In addition to poultry, beef, pork and eggs, protein powders made from whey or soy are added to meals or used as meal replacements in shakes.

You need approximately two tablespoons of dietary fat each day. Approved sources of fat for the muscle builder are the unsaturated kind which is liquid at room temperature and is found in canola and olive oils, nuts, seeds and avocados.

The missing components here are rest and recuperation. You've placed your body under great stress and it needs rest. The specific muscles you've worked on need to recuperate and shouldn't be exercised again until they properly recover. For most people that means at least 48 hours should elapse between workouts of the same muscles.

Another simple steps for muscle building-

Resistance Exercise:

The most common form is with weights but you can also use elastics bands or your own body weight with yoga and palates workouts. Work hard enough to get a nice burn in your muscle tissue, you will then trigger your muscles to grow.

If you are an average weight-trainer, working each muscle group about once a week will be enough, be sure not to over train, most trainers recommend a day of rest between heavy weight workouts.

Normally three to five workouts a week will do the trick. Remember when you workout, you are going to work hard. You should feel as if you need your day of rest. Below is a example muscle building schedule. You will of course have to personalize it to fit your muscle building goals and your physical ability.

Day 1: Biceps, Triceps

Day 2: Chest, Back

Day 3: Rest

Day 4: Shoulders, Abs

Day 5: Legs, Butt

Day 6: Rest

Day 7: Rest

Nutrition:

Protein is the main ingredient your body needs to gain lean muscle. It is used to build and repair damaged muscle and this is just what you do when you weight train. Without the proper amount of protein, your body will find it more difficult gaining lean muscle. Protein can be found in lean meats, protein shakes and so on. As far as the meats go, I prefer fish as a protein source, because of those omega 3 fatty acids. They are super good for our bodies.

Rest:

Rest is as important a part of muscle building as nutrition and exercise.There are two things that will take care of this in short order. The first is a good night sleep! The other is a workout schedule similar to the one outlined above. You and only you know your threshold for rest. Follow your instincts; you know when you are not well rested; be selfish enough to get the rest you need. This is more than just a muscle building issue. Get your rest, and every aspect of your life will be better.

There are some things in life that no matter how hard you try, the results depend on outside factors; muscle building is not one of those things. To seize the many benefits of strength training visit the following site, get informed and take action! Life is better lived in a tight muscular frame. Gook Luck.

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