Fitness experts and trainers seem to be stuck in the dark ages when it comes to knowing how to build muscle. Based on new research, the effectiveness of muscle building exercise depends on time under load, with sufficient recovery time after a workout. By following the right procedure to specifically build muscle, you can do so faster and easier than ever. Here are the details that you should know.
First, what do you really know about how to build muscle fast? Take a look at these long-standing myths.
Myth No. 1: The definition of fitness. You may be surprised to know that the fitness industry has no generally agreed upon definition of fitness. And many kinds of exercise have no positive impact on muscle mass. My definition of fitness, for the purpose of this article, is having optimum amounts of lean body mass and body fat. Ideally, any exercise program should reach these twin results, although most muscle building workouts fail to do so.
Myth No. 2: A standard strategy to build muscle is to alternate weightlifting workouts every other day for multiple muscle groups. This is supposedly the most effective way to build muscle. Unfortunately, it is a myth. Indeed, new and old research shows that this is pretty much a stupid strategy, for several reasons. Fitness gurus who still advocate this standard strategy are either ignorant of this body of scientific research or they choose to ignore it.
Myth No. 3: You can look just like the folks on TV infomercials and other kinds of advertisements if you just buy whatever they are selling and do what they tell you to do. The truth for most people is that they are not predisposed to get those results. Only a select few can.
What to Do That Works
The best research summary and workout advice that is available right now is presented in a book by Dr. Doug McGuff and John Little, titled 'Body by Science'. The subtitle is, 'A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week'. The big surprise for me is that this claim is not a hyped up, empty marketing promise. It is a reality that McGuff and Little substantiate with impeccable science. Their website (bodybyscience.net) offers additional, extensive explanations on fitness that get right to the core of human exercise physiology.
From my perspective, I simply suggest that you get the book and see for yourself what I am talking about. If you don't find it in your local bookstores, then order it online.
What I discovered, based on the science behind how to build muscle came as a big surprise. No matter what I did in my favorite endurance training (running), my body fat kept increasing and lean body mass kept decreasing. Training for and completing half marathons and triathlons didn't seem to matter. One of my mistakes, as I discovered in McGuff and Little's book, is that my long-distance running and endurance training contributed to my diminishing fitness. Oh, what a surprise that was!
Now, based on what I learned from 'Body by Science', I have more lean body mass and less body fat than I did just a year ago. And as I head into my mid-sixties, I am fitter than I have been in years and my new knowledge about how to build muscle the right way just makes life better and better.
First, what do you really know about how to build muscle fast? Take a look at these long-standing myths.
Myth No. 1: The definition of fitness. You may be surprised to know that the fitness industry has no generally agreed upon definition of fitness. And many kinds of exercise have no positive impact on muscle mass. My definition of fitness, for the purpose of this article, is having optimum amounts of lean body mass and body fat. Ideally, any exercise program should reach these twin results, although most muscle building workouts fail to do so.
Myth No. 2: A standard strategy to build muscle is to alternate weightlifting workouts every other day for multiple muscle groups. This is supposedly the most effective way to build muscle. Unfortunately, it is a myth. Indeed, new and old research shows that this is pretty much a stupid strategy, for several reasons. Fitness gurus who still advocate this standard strategy are either ignorant of this body of scientific research or they choose to ignore it.
Myth No. 3: You can look just like the folks on TV infomercials and other kinds of advertisements if you just buy whatever they are selling and do what they tell you to do. The truth for most people is that they are not predisposed to get those results. Only a select few can.
What to Do That Works
The best research summary and workout advice that is available right now is presented in a book by Dr. Doug McGuff and John Little, titled 'Body by Science'. The subtitle is, 'A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week'. The big surprise for me is that this claim is not a hyped up, empty marketing promise. It is a reality that McGuff and Little substantiate with impeccable science. Their website (bodybyscience.net) offers additional, extensive explanations on fitness that get right to the core of human exercise physiology.
From my perspective, I simply suggest that you get the book and see for yourself what I am talking about. If you don't find it in your local bookstores, then order it online.
What I discovered, based on the science behind how to build muscle came as a big surprise. No matter what I did in my favorite endurance training (running), my body fat kept increasing and lean body mass kept decreasing. Training for and completing half marathons and triathlons didn't seem to matter. One of my mistakes, as I discovered in McGuff and Little's book, is that my long-distance running and endurance training contributed to my diminishing fitness. Oh, what a surprise that was!
Now, based on what I learned from 'Body by Science', I have more lean body mass and less body fat than I did just a year ago. And as I head into my mid-sixties, I am fitter than I have been in years and my new knowledge about how to build muscle the right way just makes life better and better.
About the Author:
See how to design your own muscle building diet in Dr. Dennis Clark's free report now. Also see what Dr. Clark recommends on where to find the best bodybuilding supplements to be found anywhere.
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