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Reasons Why Athetes Need To Increase And Tone Their Muscle Mass

Since athletics is most commonly about endurance, the athletes themselves need to have strong and well toned muscles that can endure not only the sports they participate in, but also to endure the tough exercise they go through.

The only way that athletes can increase muscle involves two important components that is diet and weight exercise. On its own, exercise will not allow maximum growth of muscle, on the other hand following a weight gain diet will result in added fat instead of muscles.

Since athletes go through endurance exercises or sports for instance weight lifting, they must ensure that their diet allows for maximum muscular development. The least amount of protein in the food is about 1 gram of protein per body weight. Protein is the most important element that is required primarily because the muscles themselves are made up of proteins. Athletes should aim to eat some protein in every meal. After the daily protein intake, the athletes can then move to carbohydrates and fats.

Although increased calories are needed for muscle growth, too much caloric intake will result in the build up of fats thus no build up of muscles. Fats in minimum amounts and carbohydrates are important since they provide energy that will help the athletes as they exercise.

With the endurance exercise, for instance weight lifting in addition to the recommended required protein intake will stimulate the muscle to grow. Athletes should not aim at only building select muscles but all the body muscles; they should aim at working out each body part once a week.
Over working the muscles will lead to injuries, thus an athlete should not go further than the muscles wish. It is basic that whether one is recovering from an injury, aiming at muscle growth or even for good sports performance, then they should stick to a recommended diet, of high protein diet, low fat content and carbohydrates.

The athletes’ further not only need well built muscle mass but also they need to tone their muscles, this does not only benefit the athlete with improved appearance, but also skeletal and cardiovascular health. The most true and tried ways that has been recommended consistently by fitness and medical professionals since it improves the bones is the free weights and weight-bearing exercises. Toning requires some level of muscular challenge and thus exhaustion due to heavy weights. Toned muscles require some challenge so as to build up.

For the best toned muscles an athlete should do the exercises on a regular basis so as to reach all the body muscles. Exercise all the body muscles to exhaustion, and then move to the next muscle for instance start with the back, move to the biceps or triceps e.t.c, for the best results use lighter weight but on higher repetition. Frequency and commitment is essential so, the athlete should work out all the muscles approximately 3 times a week. You must at least incorporate plyometrics for the best results. To get the best of your endurance exercise is to stick to the best recommended diet.

Having followed all the muscle mass and toning exercises you will sure get the best since it will bring out the best in your athletic prowess.

 

About the Author

To learn how to increase your Muscle mass and lose fat with high quality supplements, visit our website at FitBodyClub.net

Can a Fitness Professional tell me what I need to do to Lose 60lbs. while gaining muscle-tone and endurance?

I’m Diabetic and have been real strict with my diet as of late, but I used to be very athletic, and ever since I was diagnosed, I gained a massive amount of weight and can barely run up and down a basketball court anymore, and I hate the way that makes me feel. Please Help!!!!!

find calorie/fitness calculator on the net, enter your stats, take 300-400 calories off that number and that’s how much you need to lose weight.
5-8servings of fruit and veggies a day
8 glasses of water a day
5-6 small meals instead of 3 big ones (breakfast is the most important – make sure to get complex carbs like whole wheat bread, oatmeal, fruit etc)
4-6 times a week cardio for 30-50min, light weight training, many reps
no junk food, no sodas, no alcohol, no white flour (cakes, cookies, white bread, pasta etc.), nothing high in sugar (ice cream)

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New Modern Ways To Lose Weight And Tone Up

For years people have been mislead into thinking if they wish to burn body fat and become fitter that long slow aerobic activity is what they need to do. This type of exercise is now considered unnecessary and obsolete if a lean strong body is what you wish to achieve.

We now know better and more effective ways and are concerned about what happens after the exercise session is finished rather than focusing on burning calories (fuel) only during the session. Aerobic type activity such as walking, jogging, cycling etc does not work the muscles with enough resistance to give a permanent increase in metabolism (the rate the body burns fuel) to help you lose excess body fat. Only strength training exercise can do that.

Just by adding a pound or two of extra muscle tissue, so little that you will not even notice it you can achieve greater fat burning around the clock. Even when you are resting you can be burning more calories that in time will give you lasting, permanent, easy, fat loss and a tighter more toned body as well. Aerobic activity alone can never ever give you this.

Strength training exercise is so effective the session’s only need to last 30 ? 40 minutes 2-3 times per week. The emphasis is on quality training as opposed to just going through the movements with little light weights. If you seek out a fitness professional to properly set up your program and teach you how to perform it with the correct level of intensity (degree of difficulty) you will be amazed at how quickly you can make changes to the firmness, leanness, shape and tone of your body.

Along with your strength training add in a couple of interval training sessions each week and you will have a complete proper exercise program that will give you effective results. Interval training is short bursts of all out activity for 10 ? 20 seconds then a minute or so of rest. For example you might sprint for the intervals then walk for the resting periods. Repeated for 15 ? 20 minutes this type of activity will sky rocket your metabolic rate and chew into body fat stores like you won’t believe.

The final tool that can help you lose body fat fast is eating 5-6 small meals every 2-3 hours throughout the day made up of natural, unprocessed whole foods as much as possible. Each meal should be based around a protein source then add some vegetables as well. Don’t expect to be perfect with this type of eating, just work on continually trying to improve. The idea is to focus on what you should be eating not what you shouldn’t be eating for best results.

To get in shape and lose excess body fat is really this easy, but it is important that you do things right otherwise it won’t happen and may cause frustration and wasted time. If you are new to exercise the time you spend with a trainer will give you tools that you can use for the rest of your life.

Even if it costs a bit to access this information, you are tapping into someone’s knowledge and experience that may have taken years to accumulate. This could save you years of wasted effort and can take you to your goal much faster.

To measure your progress don’t use the bathroom scales as it will not give you the measurements you need to know only total body weight. You need your body composition (lean muscle/fat ratio) to give you the correct picture of your progress.

Hire your trainer to do this regularly to keep you on track and heading in the right direction. Your trainer will also need to be change and update your program every few weeks so your body doesn’t adapt to the same old routine and halt progress.

Although this solution is very simple you will need to make a plan so each day you already have what food you are going to eat organized and know what time you are going to exercise. Even if you just implement 80% of these ideas you will be rewarded with much faster and easier results than the old fashioned dieting and long slow boring cardio routine. Those methods are dead we just need now to bury them.

About the Author

Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook “I’ve Found the Fountain of Youth- Let Me Show You Too!” here: how to look younger Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.

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