Building Muscle
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Another misconception many people have is that lifting heavy weights builds larger muscles. Generally speaking, the amount of weight you lift does not define how large a muscle will get. The point is to get the benefit from lifting, you have to bring the muscle to “failure” – the point where you cannot lift the weight one more repetition. Lifting heavier weights just gets you to failure faster.
Reducing Body Fat
If you want to show off your newly defined muscles, you will also want to get rid of much of the fat covering the muscles you are trying to build. You could have great muscle definition, but if you have a layer of fat covering them, who is going to see them?
So while weight lifting or strength training at least two days per week should be part of your exercise plan, the other three days should be cardio training – some form of cardio activity to burn more calories than you take in.
Running, swimming, jogging, bicycling, tennis, racquetball, along with many other sports, all qualify. Keep in mind that you have to burn 3,500 more calories than you eat in a week to lose one pound of weight.
Healthy Eating
Finally the last part of the equation is eating healthy. It is harder to burn more calories than you eat if the majority of food you are eating is fast and processed food. Concentrate on eating:
• Lean meat
• Fruits and vegetables
• Whole grain (sparingly)
• Good fats (olive oil, coconut oil, or animal fats from grass-fed animals (corn fed animals contain more unhealthy fats)
By eating right and doing a mix of both cardio and strength training, you can build muscle without bulking up and get the muscle definition that you have always wanted.
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