Muscle Building Tips - Build Muscle Mass

A muscular figure gives a good outlook to a person and helps him to get confidence and a positive feeling inside. And contrary to the popular belief, building muscles does not require long hours at the gym everyday. Proper diet and a well balanced fitness program do help in building strong, attractive muscles.

Muscles mainly are composed of Slow Twitch Fibers, Fast Twitch fibers (A) and Fast Twitch fibers (B). Slow twitch fibers are normally helpful for long distance runners. Repetitive weight training with light weights enhances the structural development and growth of these fibers. Fast Twitch Fibers are more involved with power, speed and force. These fibers are the ones which matter when muscles are built. Heavy weight training is necessary to build these fibers properly.

The basics of muscle gain consists of 2 factors:

1. Bodybuilding workout

This stimulates the body to grow muscle and lose fat. When a workout gives results, the muscles are stimulated to grow in a proper way. And when muscles are re gained, the metabolic rate goes up thus helping the body to burn fat at a quick pace.

2. The diet that supports

Right kind of food, such as lean sources of protein, low GI carbohydrates and the "good" fats, help your body to simply grow muscle and burns off fat. If wrong kinds of carbohydrates are consumed, then the body produces insulin which is the hormone that makes you store fat content.

Genetics determines the proportion of slow twitch fibers to fast twitch fibers in a person's muscles. Those with a higher percentage of fast twitch fibers will gain muscle mass more readily and quickly than others. People with higher percentages of slow twitch fibers and experience a tougher time with building muscles. Genes cannot be changed but a proper diet can supply the body with what it needs to put on and sustain new muscle. The weight training can change the muscles.

The body building part consists of 3 major areas, namely
# Smart weight lifting
# Intelligent, quality nutrition
# Quality rest

All three must be present in the routine and followed strictly for effective muscle buildup. The program should be designed to instill strength within the body. Working out on full body and on the legs should also be a part of the program. The ideal frequency of workout would be 3 days a week. The squat, the dead lift and the bench press are most useful tools for this purpose. Experts say that training needs to be done with high volume and medium intensity. But apart from these workouts and dieting, the body needs adequate rest too. Hence water, sleep, relaxation and eating are very important too. While eating, lots of protein and calories should be consumed. Cyclic intake of food helps in maintaining the shape of the body. Above all these factors, there remains persistence.