How to Get Big Muscles

Do you want to grow your muscles or increase rate of burning calories in your body ? so first you have to be aware that it can not accomplish in overnight ,as says bodybuilders & trainers , but this requires to follow 3 basic steps.

The first step: Nutrition regimen

A - Providing the percentage of calories in your nutrition regimen: for example, if you consume 2000 calories a day you should be increased to 2,500 per day.

B - Eating protein enough so that helps muscle growth : you should eat protein by 1-2 grams per pound of the total weight of your body , for example, if you weigh 180 lbs you need to take from 180 to 360 grams of protein , which is also equivalent to the 6-12 ounces of protein per day .

(Note: the ounce = 28 grams)

C - Drinking sufficient amount of water : The body needs an adequate amount of water so that the rate of construction of the muscles rate is perfect, and here there is a simple equation very describes the amount needed by the body of water : total body weight (lb. ) 0.6 × = the amount of water your body needs

D - Dining at regular intervals : Instead of eating two meals or three big meals a day you can replace them with four or five small meals throughout the day .

In order to maintain a high proportion of protein in the body must be two meals or three meals per day consisting of dietary protein, for example, but not limited to the next meal :

- 8 ounces of skim milk - 1 banana - a tablespoon of butter mixture peanuts - Mgrvatan of protein powder
F: Fat intake

Unsaturated mono or multi- unsaturated fat will be helpful to you in your exercise performance and also useful for your health in general .

- Mono unsaturated fats can be found in : olive and sesame oil , and some nuts such as almonds , beans, peanuts and the Sudanese .

- Multi- unsaturated fat found in : corn, cottonseed and sunflower oil , sunflower seeds and flax seeds and flax seed oil , soybean oil .

- Omega - 3 : This is the kind of fat is most useful at all , it is very beneficial for the heart and the blood and the sight and in children it helps in the formation of their brains , and there are a lot of foods rich in omega -3 but the best source of it is fish such as salmon , tuna and sardines.

A good way to determine from which the amount of fat that should be dealt with on the day which is to double the amount of calories that you get and clarify that will mention the following example: If you take , for example, 2500 calories per day should reduce the proportion of trans-fats to 3 grams or less , and saturated fat to 20 grams or less , and to increase the proportion of unsaturated fats unilateral and multilateral to 75 grams

G- Take your vitamins :
In addition to eating a healthy balanced the presence of vitamins is essential and integral to this diet as taking vitamins ensures that your body gets what it needs from vitamins and minerals to remain in good health , and the amount and type of vitamins that the body needs depends on several things , such as age , weight, sex and health , so it must to choose vitamins that suits you and makes them part of your diet.

Step Two: Exercise Guidelines

A - A good Nutrition regimen is essential for your body in order to increase your abilities and your potential , but you can not get rid of that before your muscles are weak and replace them with muscles bigger and stronger and larger , and the best way for that is to start from the beginning.

B- Warm-up : Before you begin any exercise , whether exercise is normal or strong , you have to start the simplest level to warm-up your muscles , it will not help you to focus only, but may protect you from exposure to injuries and other muscular  .

- We must not put pressure on your muscles more than the degree of bear research has indicated that the gradient in the degree of force for any exercise is better because they prevent infection and prevent further severe stress which definitely leads to poor performance .

C - Work hard , but be careful : for example lifting exercise will help you to increase the durability of your muscles when you carry weights high , but it will not increase the size or strength of the muscle so you have to start with loads of light and then increase gradually and then find that the size and strength of your muscles increases with time

- Try not to increase the duration of the training for 45 minutes a day .

- Every 4 or 6 weeks tried to change the way in which the performance of your exercise , because the body adapts with time pressure becomes is not beneficial for the body. The only way to prevent this is to change the style and method of exercise.
D - work out all parts of your body:

You will get the maximum benefit from the exercises practiced when involved all parts of your body in practicing of these exercises , more you use muscles in exercise great proportion of the hormones secreted by the body , especially the hormone Epinephrine and Alnoraabernfrin two stimulate muscle growth either during exercise or exercise throughout the day .

- Given all the muscles of your body as much attention , because this will lead to a balance in the growth of muscle and flexibility .

- Some exercises composite pushups  , pregnancy and weight used a greater number of muscles of the body

- Do not be hasty Some athletes resort to lift large loads in a short time to get the muscles big and bulky faster , although this is a useful way to build muscle faster , but it is dangerous as it was carried out by the exhibition of injury significantly , especially for beginners , but a good way to end what athletes with experience .

F - Reduce cardio exercises :

If these exercises are useful for burning body fat , but it can stop the growth of muscle because it burns glycogen stores and amino acids , and if it is necessary to conduct this exercise you should follow the way of periods separated for example you exercise for minutes , followed by two minutes of light jump , do so for a period of not more than half an hour and repeat it three times a week .

G - Take a break : your body needs some time to rest and build muscles , so you need to sleep for the night of 7-8 hours at least , and avoid taking any cues in order to sleep naturally and healthy .

Besides the amount of sleep appropriate , should not strain yourself in the exercise too much, you might think that the great rate of practice it is better to muscles growth, the fact is the opposite is true Increases intensive exercise may make you lose the ability to exercise later where devouring muscle each blood laden with oxygen in muscle shortly the muscles be weak

Here are some symptoms that tells you exercise exercise normally or excessively :

- Stress

- Loss of power

- Loss of appetite

To avoid over- training put a timetable for your exercise , this as this schedule will save you a lot of time in order to leave your body and relaxes your muscles relax :

Day One: Chest Exercises : - and then followed by 30 minutes of intense cardio .

Day Two: legs Exercises , and then followed by also 30 minutes of intense cardio .

Day Three: Exercises shoulders and back , and then followed by also 30 minutes of intense cardio

Fourth day: Chest Exercises

From the fifth to the seventh day : rest .

H - Reduce the level of pressure: always dominate us the pressures of life , whether from home or work ... etc. , please do everything you can to reduce these pressures , these pressures are harmful in general health , it increases the secretion of the hormone cortisol , which stimulates the body to store fat and burn muscle tissue .

Step Three: exercises for muscle

A - focused on the pectoral muscle in the chest exercises : the best sport to strengthen the muscles of the chest is lifting weight , it will help to strengthen and amplify the chest muscles .

- In weight lifting start to lift weight can easily submit it , if you are fresh begins with lifting light loads and when accustomed to lift loads with big weights and so Repeat this exercise 8-10 times.

- Doing push sports with chest exercises or independently , it will help to strengthen the pectoral muscle properly .

B - Focus on the upper arm muscle in the arm exercises : As is the case in the rest of aerobics By increasing loads weights will increase your muscle strength gradually .

- Doing arm exercises with dumbbells lifting 3-8 times and then repeated again with the other arm .

- Do the exercises also push well , but focused not be used any other muscles in the performance of non- exercise arm muscles

D - Legs Exercises :

Squat exercise is best to build the muscles of the legs , where there are three types of hearing squat to build different parts of the leg muscle work out each one of them carefully and equally so that there is a balance in the growth of all parts of muscle

E - Focusing on the abdominal muscles in a basic workout :

There are several exercises that will strengthen the abdominal muscles that are lying on the ground and then lift and drop a second without touching the ground and without vibration also for other parts of the body , and another exercise lie down where your face on the ground then raise your body forward steadily and avoid that bend your back , but kept it maximum time possible , repeat the exercise several times

If you maintained the balanced diet and exercise proper within a few months you will have strong physical structure and good healthy at the same time.