The Best Weight Training Exercises For Marathon Runners

What are you self-conscious about? Is this what you dwell on at bedtime or when you look in the mirror? Instead of complaining about what you don’t like, it’s time to take charge and fix your problems. Read on to find out how you can quickly gain muscle.

Focus your weight-training regimen on squats, deadlifts, and bench presses. These exercises are widely considered the base of a proper weight training routine, and rightly so. These exercises build strength, while increasing bulk and overall conditioning. No matter the kind of regimen you set up, keep these three exercises as the cornerstones.

Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. Besides the fact that different exercises work on different groups of muscles, there is also a distinction between exercises that increase muscle mass and those that develop muscle tone. Don’t forget to use a variety of different methods so that each muscle group is worked.

Keep in mind the “big three” and make sure they’re in your routine. These mass-building exercises include dead lifts, squats and bench presses. Not only do these exercises add bulk, but they condition your body and improve your strength. Every bodybuilding workout should include some combination of these three exercises.

Heart Muscle

Try to use caution when using creatine. If you have any kidney problems, do not use this supplement. Another possible effect of creatine supplementation is adverse effects on the heart muscle, including arrhythmia and heart muscle cramps. Adolescents are particularly at risk. Only take these supplements under the care of a doctor.

Train using many repetitions and sets as possible during your training session. Limit your breaks to less than one minute between each set of fifteen lifts or more. This can stimulate your lactic acids, which can help you build muscle. Repeat this as many times as possible in each session to result in maximum muscle growth.

After you workout, stretch to help your muscles recover better. If you are under 40 years old, maintain the stretch for at least 30 seconds. A person that is over 40 years old needs to hold each stretch for a minimum of sixty seconds. This helps to lessen the chance of injury after you have just worked out.

If you are attempting to add some muscle to your body, you should ensure you’re consuming an adequate amount of protein. Muscle requires protein to rebuild after a workout, and a protein deficiency will actually reduce your muscle mass. You might need to eat over 100 grams of protein per day depending on your weight.

Protein Intake

A lot of individuals make the error of boosting their protein intake at the same time they start working out. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Up your protein intake over time, 100-200 calories every three to four days, to ensure your body can keep up.

After using what you’ve read here and changing your body for the better, your new question will be “What DO I like about myself?” You will be satisfied with the way your body looks, enjoy your greater health and strength and all the confidence that comes with it! Now is the time to make the changes you want to see in yourself.

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Published:August 19, 2014

Muscle Building Advice

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