How to Achieve Your Dream Body and look fantastic.

Everyone needs more muscle. If you want, learn to win.

There is every reason to gain muscle. If you do not have enough muscle, lose fat will cost horrors. The toning does not exist , the photo model simply has more muscle and less fat than you. The cardio is not enough . Ladies, do not worry, you are not going to get as hulk . If you already have an age, the muscle is your pension plan to be healthy.

These are the secrets to filling these clothes and look fantastic:

1. Lift weight:

The long, continuous efforts, such as distance running or cycling are great for burning fat, but do not make your muscles grow. ¿Weight throwers, sprinters, tennis players, basketball players? All lift weights . If you want to grow, put iron in your life .


 2. Lift more weight:

For your muscles to grow you have to work over your limit . Careful, do not hurt. Always keep proper posture. You simply follow this principle: when your head tells you that you can not lift the weight again, I raise it again .

3. Volume:

Need more weight or more reps? The two things! The volume is the weight multiplied by the repetitions , and that's the value you have to increase. If you do only three reps with a lot of weight, you will increase the strength, but not the size of the muscles.

4. Short And intense:

Spend two hours in the gym is a bad idea . Your muscles store a finite energy as glycogen. If you exhaust, and can not get to achieve maximum volume, because you've run out of gas. You have to bring the muscle to limit the energy you have. The session should last no more than 50 minutes.

5. Measure And progresses:

The muscles are quickly used to the effort. Therefore it is important to take a daily training and your progress, and every day lift more volume than last time. I did not say the same, I said something else . For example, if you did ten reps with 20 kilos, you have to do ten to 25 kilos or 20 kilos twelve.

6. Rest:

The muscle does not grow in the gym, it grows while you sleep. If you do not let rest days between training, or do not sleep enough, the muscle fibers do not regenerate and do not grow properly. You can not lift more than the previous session? Your muscles have not recovered. Go home and come back tomorrow . As they say in California, Go Hard Or Go Home .

7. Eat:

We're talking about gaining muscle, not lose weight. You have to eat more, but without going over. Calculate an additional 15% on your usual expenses . Your body has to build a new lump, so you need bricks, ie more protein . Not only proteins. If you do not eat enough carbohydrates, the body breaks down protein for use as energy, and do not reach the muscles. Come carbohydrates slowly absorbed, like vegetables, brown rice and green space. Do not forget the fat , little, but necessary.

8. No stress:

You know growth hormone is essential to increase your muscles. But if you're stressed , your body is flooded with cortisol, a hormone that puts us on alert. Cortisol blocks growth hormone and testosterone. It also nullifies the immune system, increasing the risk of falling ill. Take it slow.

All this is not a program for the whole year. Again, talking about gaining muscle, but you can not win forever. You have to switch muscle growth seasons with maintenance or other fat loss.

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