How to Build Muscle Without Bulking Up

Most people correlate building more muscle with getting bigger or “bulky”, but the two are different. What many women desire is achieving a more toned look – one where muscles are defined, but not significantly larger. In many cases, this just involves reducing body fat to let the muscles show through. In other cases, it may involve strengthening the muscles for a more defined look.

Building Muscle

(Image courtesy of imagerymajestic at FreeDigitalPhotos.net.)

Building muscle comes from lifting weights, something many women shy away from thinking they will bulk up. Nothing could be further from the truth. When you lift weights, tiny micro-tears occur in the muscle. When these tears are repaired by the body the muscle becomes a little bit stronger and larger. But in women the muscle will not get too large due to the reduced amount of testosterone in their system. That difference is why men bulk up and women do not.

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.

[Video] Muscle-Building Bodyweight Home Workout

This short video demonstrates a very effective bodyweight workout routine that you can do at home, outside, or even on the road if you happen to be traveling. Most of the exercises can be done without any special equipment, but please note that you will need a chin-up bar for the pull up and the chin up exercises.

Bodyweight training is unique when it comes to building muscle, as you can control the resistance (and the muscle-building effect) simply by controlling the speed of your movements. This means that you can get great results, with fewer reps.

Each of these exercises should be done for a maximum of no more than 8-12 reps per set. You can do anywhere from 1 to 4 sets of each exercise, depending on your level of fitness and your goals. The total workout should take anywhere from 6-15 minutes, depending on the number of sets you do.

 

Get More Great Bodyweight Training Workouts & Tips Here:

How to Build Maximum Muscle Mass Without Lifting Weights

Lifting weights is the way that most men and women try to build muscle. But lifting weights is the hardest and longest route to take when your goal is muscle building.

It's also not always effective if you're not doing the right workout according to your body type. It's not the same for men and women because their bodies are different.

Women want to build muscle, but they don't want to bulk up. There is a way to build lean muscle with bodyweight training. You can even build it better and faster than you would with weightlifting.

Instead of spending hours straining and lifting, you only spend minutes - but you end up with better results. So forget doing all of those numerous reps you were told would build your body.

Those just don't get the job done. If you were to compare weightlifting to bodyweight training, you'll see a marked difference. This difference is found in the area of how the muscles are built.

When you build muscle with weightlifting, you're forcing your body to rely on the weights or on the machines that you use. You're losing out on something that can help you build muscle.

With bodyweight training, your body is the workout machine. The success of using this method - and not weights - is found in the resistance that your body has when you perform certain moves.

With bodyweight training, you can just use your body. You do have the ability to add tools that contribute to even higher resistance, but they don't do the work for you like machines or weights do.

One of these aids is a set of resistance bands. If you use specific bodyweight exercises, you can target the muscle groups individually or you can work them as a whole.

With The Muscle Experiment, you can learn how to use bodyweight training to pack on hard muscle. Maybe better abs is what you're after. Building a 6 pack is good - but building an 8 pack is even better.

If you want the coveted 8 pack abs that not many people know how to get, the program will show you how to do that. As a big plus for you, you won't have to do a mind numbing amount of exercise to get those hard abs.

Bodyweight training is more than just working out. It's also knowing the best foods that can help keep your metabolism up. This system can give you that - as well as meal plans that will help guide you to the best foods to eat.

You even get an anabolic calorie counter with the program so that the calorie load you need is easy to figure. You'll also get a progress tracker to log your fitness accomplishments.

5 Easy Tips for Gaining Healthy Muscle Mass

Anyone who has ever stepped into a gym with a goal of gaining muscle mass soon realizes one important fact:  it takes time.

To build muscle mass, it takes a two-pronged approach:

1. An effective workout routine with good technique
2. Proper nutrition

When considering a meal plan to help you gain more muscle, you must realize that, in general, the more you eat, the more weight you will gain.  However, if the weight you gain is not muscle, but instead is fat, you will not reach your desired goals.  Therefore, gaining muscle mass is very much dependent on what and when you eat, not simply how much.

The following are a few simple, but crucial tips to help build the muscle that you desire:

1. Drink plenty of water

This is at the top of the list, not because it's a new idea, but because we've all heard this before.  However, most people have an attitude of, "Oh and by the way, try to drink more water if you can."  However, they often do not take this point seriously.

Adequate water intake is probably the most important thing anyone can do to lead a healthier lifestyle.  Keeping your body hydrated can help prevent colds and flu, which can take a toll on your workouts.  In addition, drinking water will reduce your cravings for those sugar-filled juices and drinks that so many of us consume.  The amount of water you need depends on your body mass, as well as external factors such as temperature, etc.  A good rule of thumb is one cup of water per twenty-five pounds of body weight per day.

2. Eat more frequently

Gone are the days of three square meals per day.  To build muscle mass, your body needs a constant supply of energy.  Supply this energy by consuming five to seven smaller meals throughout the day, and try to avoid having that hungry feeling.  Going hungry for too long means your body will start to take calories that would have otherwise gone to muscle building and repair.

3. Eat protein and complex carbohydrates

Building muscle requires a balance of protein and carbohydrates.  Protein content is highest in lean beef, chicken, and fish.  If prepared and sourced properly (i.e. organic, grass-fed, not breaded or fried, etc.), these present good sources of healthy protein.

Cooked legumes such as kidney beans and lentils are another good source of protein.

When taking in carbohydrates, make sure they are not the simple carbohydrates that break down quickly.  Choose complex, high-quality carbohydrates that will release energy over a longer time, such as unprocessed oatmeal and wild rice. Avoid sugar, corn, and white, processed flour and grains.

4. Add power to your workout

There is nothing worse than being halfway through a workout, and finding you no longer have the energy to complete it.  Avoid this by eating a high-quality protein or carbohydrate thirty minutes to an hour before a workout.  This will give you energy that will last throughout your workout routine.

5. Reward yourself with a protein shake

After a vigorous workout, your muscles will be begging for nutrition to help repair themselves.  Do not ignore this request.  Give your body a high-quality protein shake that has at least forty grams of protein per serving, and do this within sixty minutes of completing your workout. (Again, avoid sugar and artificial additives and fillers.) Your body will thank you.

In summary, gaining muscle mass is not only for the elite bodybuilders.  Anyone can do it provided he is committed to following an effective workout routine, coupled with sensible nutrition and perseverance.

6 Keys to Building Muscle Mass

Other than improving overall health, people who are building muscle mass are usually doing it to make noticeable changes to their bodies.  Obviously, lifting weights is a key component to this, but it is only one piece of a larger set of things that can be performed to increase muscle size.

Below are six tips to building muscle mass that you can use to help you reach your goals.

1.  Proper Nutrition 

Doing all the weightlifting in the world will not help your muscles grow if your body does not have the proper fuel.  There are certain foods your body needs, especially when weight training.

These foods include:

Lasagna made with spinach and whole wheat pasta and veggies. (Photo credit: Wikipedia)

1. Protein – Consume at least a half gram per pound of body weight per day to maintain muscle, and up to one gram per pound of body weight to build muscle.

2. Carbohydrates – Consume complex carbohydrates such as oatmeal, brown rice, and fresh fruits and vegetables for energy sources that last longer.

3. Good Fats – Fats high in omega 3's are found in coldwater fish, some nuts, and eggs.

4. Plenty of Water – Muscles retain a lot of water, so when building muscle mass, consume one cup of water for every twenty-five pounds of body weight.

2.  Rest

Muscles need intense training to grow.  The weight training breaks down muscular tissue, and as a result, muscles need recovery time.  It is during the recovery and repair that muscles get bigger and stronger.  Allow at least one day off, but ideally take two to three days off before training the same body part again.

3.  Consistency

Maintain a regular workout schedule.  This does not mean sticking to the same program day in and day out, but rather keeping the frequency of your visits to the gym consistent from week to week.

Your progress will be slow or non-existent if you work out for two weeks, and then decide to take two weeks off.

Standing Barbell Curl exercise for Biceps. (Photo credit: Wikipedia)

4.  The Right Routine

When working out, the key to building muscle mass is to lift safely the most weight that you can.  You should feel as though you are pushing yourself, and not just breezing through a set.

You should aim to do three to four sets per body part, with six to ten repetitions (reps) per set (if you can do 20-25 reps at a time, your weights are much too light).  It should be difficult enough that you may not be able to complete the last couple of reps on the last set or two.

5.  Variety

Once you feel comfortable with the exercises in your program, consider switching the order of your exercises.  This may help to prevent a plateau that sometimes occurs with your body becoming used to a particular routine.

Later on, you will always want to look at switching over your program altogether, as new exercises will target slightly different muscle groups.

6.  Whole Body Workout

Your body operates as a single unit with many muscle groups.  Neglecting or completely ignoring one body part will have limitations on how much your other body parts can develop.  For example, strengthening your abdominals without developing your back muscles could create problems down the road.

Make sure your workouts include exercising multiple muscle groups at once.

In summary, when it comes to building muscle mass, these six items are key.  By implementing all six of them, you will be able to reach your muscle-building goals.

Reaping the Benefits of Resistance Training

Do you want to have a stronger and more lean and toned body? One of the best things you can do to achieve this is to add resistance training to your workout routine.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to exercise the muscles. It is also known as strength training or weight training. This can be very helpful in achieving a healthier and leaner body.

This kind of training is usually associated with athletes who are seeking to build strength. Some people might think that resistance training will increase the size of the muscles, but in actuality this isn't necessarily true. Resistance training is simply about increasing the strength of the body, not its size.

This form of exercise can be practiced by anyone who wishes to build and tone their muscles to give the body a better look. Even the elderly can reap significant benefits through resistance training, which can help prevent atrophy and disfunction as we age, and may even reduce the incidence of osteoporosis. (See benefits below for more on this.)

How Does Resistance Training Work?     

 (Photo credit: Wikipedia)

A resistance training program will often include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. Resistance bands or straps may also be used. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result in the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it is best to consult first with your personal physician and also a qualified trainer. This goes especially for people who have medical conditions or are overweight.  If using equipment, you also will need training on which equipment is best for the needs of your body, and how to properly use the equipment to avoid injury or muscle strain.

Resistance training can also be done without using equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that your muscles will work against. Other types of calisthenics, as well as yoga, Pilates, and a number of other exercise forms also include resistance exercise without equipment or machines.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, they may experience problems with bone mineral density as the remodeling may not be as active anymore. This is especially a problem for post-menopausal women.

Bone mineral density is usually supported by hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this - and it can be done at any age.

2. Increase Strength
Strong bones and strong muscles are one of the major benefits of a resistance training program. As your muscles work against the weight, they pull against the bones, which creates additional bone strength and density.

Resistance exercise of upper arms and forearms (Photo credit: Wikipedia)

3. Increase Range of Activities
When your body is strong enough to carry a considerable weight, then you will also be capable of doing more strenuous activities. When you can do more, not only will you have a sense of accomplishment, but studies show you will gain higher self-esteem and more interest in life, and you can live a more active and enjoyable lifestyle.

4. Reduce Body Fat
Stronger and more active muscles increase metabolism, which helps burn fat even when you're not working out. Resistance training will also improve the tone of your body, so that it will look leaner and trimmer.

5. Improve Health & Function for the Elderly
For the elderly, undergoing a resistance training program will help improve their health and decrease many of the risks brought about by aging. They can be more independent, without needing to rely on other people for doing simple things. It also decreases the risk of injury, and promotes longevity.

6. Improve Heart Condition
Regularly doing resistance training can result in lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart disease is also reduced to a considerable extent.

Resistance training however must be done properly. It requires commitment and consistency. It needs to be done in a regular basis, following a schedule that the doctor or the physical trainer recommends. If done incorrectly, the benefits you'll receive may be much reduced, and some exercises may even cause injury if overdone, or if your body is not ready for them.

The key here is to simply take your time. Do the exercises one step at a time, and do them correctly. As your body condition improves, you can move on to more challenging tasks. As your strength increases, so will your overall muscle tone and condition, and your general health.