Trying to build muschle. Please help. 10 points for best answer?!
Question: Trying to build muschle!. Please help!. 10 points for best answer!?
Okay so iam 14, eat VERY healthy and exersize alot!. I play football, and i go to the gym every day!. Ive been working out consistantly for almost three months now!. I go about 4-5 times a week!. But for some reason i just don't see results, iam a bit stronger yes but no real muscle gain!. I have a little bit of fat on my abs and i dont know why it wont go away, i do many crunches and I do cardio every time i go to the gym!. help please =/Www@Answer-Health@Com
Answers:
Your muscles feed themselves from lean protein!. If you are not eating adequately, not having enough protein, they cannot repair themselves to grow more!. Besides, muscle growth is directly influenced by testosterone, and you are still young for that!.
What you are doing is setting the basis for a great physical health, and you will grow more in due time!.
It's important that you get some guidance and expert advice!. Your coach or trainer can give you advice on how many times a week you should lift and what kinds of stretches you should do before and after lifting to avoid soreness or injury!. Many trainers who work at gyms and in weight rooms are knowledgeable about strength training, but it's best to get your advice from someone who is a certified fitness expert!.
Here are seven basic rules to follow in strength training:
1!. Start with body weight exercises for a few weeks (such as sit-ups, push-ups, and pull-ups) before using weights!.
2!. Don't work out with weights more than three times a week!. And never weight train on back-to-back days!.
3!. Warm up for 10 minutes before each session!.
4!. Stretch the muscles you plan to strengthen before each weight training session!.
5!. Spend no more than 30 to 40 minutes in the weight room to avoid fatigue or boredom!.
6!. Work more repetitions; avoid max lifts!. (Specifics can be taught by a coach or teacher!.)
7!. Ensure you're using proper technique through supervision!. Improper technique may result in injuries, particularly in the shoulder and back!.
Don't rely on strength training as your only form of exercise; you still need to get your heart and lungs working harder by doing some kind of additional aerobic exercise at least 3 days a week for at least 20 to 30 minutes per session!. If you're pressed for time, you can schedule a short jog or bicycle ride either before or after a strength-training session!.
You should be having between 45 to 59 grams of lean protein a day!. Go to mypyramid!.gov to see what you should be eating a day!.
Remember to rest for at least 8 hours a night!.Www@Answer-Health@Com
What you are doing is setting the basis for a great physical health, and you will grow more in due time!.
It's important that you get some guidance and expert advice!. Your coach or trainer can give you advice on how many times a week you should lift and what kinds of stretches you should do before and after lifting to avoid soreness or injury!. Many trainers who work at gyms and in weight rooms are knowledgeable about strength training, but it's best to get your advice from someone who is a certified fitness expert!.
Here are seven basic rules to follow in strength training:
1!. Start with body weight exercises for a few weeks (such as sit-ups, push-ups, and pull-ups) before using weights!.
2!. Don't work out with weights more than three times a week!. And never weight train on back-to-back days!.
3!. Warm up for 10 minutes before each session!.
4!. Stretch the muscles you plan to strengthen before each weight training session!.
5!. Spend no more than 30 to 40 minutes in the weight room to avoid fatigue or boredom!.
6!. Work more repetitions; avoid max lifts!. (Specifics can be taught by a coach or teacher!.)
7!. Ensure you're using proper technique through supervision!. Improper technique may result in injuries, particularly in the shoulder and back!.
Don't rely on strength training as your only form of exercise; you still need to get your heart and lungs working harder by doing some kind of additional aerobic exercise at least 3 days a week for at least 20 to 30 minutes per session!. If you're pressed for time, you can schedule a short jog or bicycle ride either before or after a strength-training session!.
You should be having between 45 to 59 grams of lean protein a day!. Go to mypyramid!.gov to see what you should be eating a day!.
Remember to rest for at least 8 hours a night!.Www@Answer-Health@Com
It sounds like you're trying to build muscle and lose fat at the same time, which is a poor way to do either!. If you are trying to build muscle quickly and effectively you have to have the following!.
Excess of calories
Sleep enough (8-10 usually)
Heavy compounds lifts (squats, deadlifts, benchs!.!.!.)
High protein intake
Workouts which last about 45-60 minutes at a time
Get the essentials down then we can talk about advanced techniques!.Www@Answer-Health@Com
Excess of calories
Sleep enough (8-10 usually)
Heavy compounds lifts (squats, deadlifts, benchs!.!.!.)
High protein intake
Workouts which last about 45-60 minutes at a time
Get the essentials down then we can talk about advanced techniques!.Www@Answer-Health@Com