Fit Body Roadmap E-Book

Shawn Burke

• Herausgeber: Publisher s21598
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

Good Health is the Best Wealth
Bodybuilding is probably the most trending  yet  healthiest activity that any millennial can perform. Among many things that people want in their life, building muscles and gaining strength is on the top priority  due to the look good factor . Gaining muscles is not just an indicator of strength but also an overall fitness of the body.
Studies show that with one-third of world’s population is considered obese and 75% of them are considered to be overweight in some way, then there is a conscious effort amongst a majority of the population to change their lifestyle and get back into shape.
According to a research, the average amount of time spent exercising each day, for those aged over 15 who exercise regularly, is between 30 and 59 minutes.
Less than 5% of adults participate in 30 minutes of physical activity each day and only one in three adults receive the recommended amount of physical activity each week.
1 in every 7 people is a member of a gym.
More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough physical activity to meet the guidelines for youth.
The membership dropout rate within the first eight weeks of joining a gym is about 80%.
Many people are fumbling with gym equipment, training sessions, personal trainers, supplements to get the lean, toned and desired muscular physique.
But what they lack is the right guidance and knowledge it takes to achieve their physical goals.
And due to this, they are spinning in the vicious cycle of so-called trainers, supplements, and steroids only to gain no results…yet now we  have the  - Fit Body Roadmap  
Your path to a body so fit you feel like you can do everything you want  with strength and sexiness
A comprehensive guide that will empower you with the latest, updated, and effectual strength and muscle building tips and techniques to overcome all the barriers in your journey and establish yourself as a fitness authority for either gender
Learn everything you need to know to get yourself on the path of Fitness, Happiness, Beauty, Strength, Muscular Physique, Long-term Customers and the Bucket-loads of Profits…
Both Online and Offline Marketers Can Make a Killing Using this Miraculous Info product!

Leseprobe

Table of Contents

Fit Body Roadmap | Disclaimer:

Table Of Content

Introduction

Chapter – 1 | Muscles and Strength Building – An Overview.

Chapter – 2 | Muscle Building for Beginners – Basic Training Program

Chapter – 3 | Strength Building for Beginners – Basic Training Program.

Chapter – 4 | Nutrition for Maximizing Strength and Muscle Mass.

Chapter – 5 | Best Upper Body Workouts.

Chapter – 6 | Best Lower Body Workouts.

Chapter – 7 | Muscle Soreness, Tissue Damage, and Recovery.

Chapter – 8 | Body Building Tactics for Women.

Chapter – 9 | Role of Protein in Muscle Growth.

Chapter – 10 | Role of Steroids in Muscle Building

Chapter – 11 | The Truth About Supplement

Chapter – 12 | Tips for Accelerating Muscle and Strength Development.

Chapter – 13 | Weight Training Home Gear

Chapter – 14 | Do’s and Don’ts of Muscles and Strength Building

Chapter – 15 | Experts’ Recommendations for Boosting Strength and  Muscle Mass

Conclusion

Fit Body Roadmap

Disclaimer:

The author has made every attempt to be as accurate and complete as possible in the creation of this publication, however he / she does not warrant or represent at any time that the contents within are accurate due to the rapidly changing nature of the practice . The author assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations other published materials are unintentional and used solely for educational purposes only.

This information is not intended for use as a source of legal, health , wellness , business, accounting or financial advice. All readers are advised to seek services of competent professionals in respective field. No representation is made or implied that the reader will do as well from using the suggested techniques, strategies, methods, systems, or ideas; rather it is presented for knowledge  value and subject  to  each applied  practices and methods

The author does not assume any responsibility or liability whatsoever for what you choose to do with this information. Use your own judgment.  Any perceived remark, comment or use of organizations, people mentioned and any resemblance to characters living, dead or otherwise, real or fictitious does not mean that they support this content in any way.

Readers are cautioned to rely on their own judgment about their individual circumstances to act accordingly. By reading any document, the reader agrees that under no circumstances is the author responsible for any losses, injuries , direct or indirect, that are incurred as a result of use of the information contained within this document, including - but not limited to errors, omissions, or inaccuracies.

Copyright © 2020 Shawn  Burke

Table Of Content

Chapter – 1 Muscles and Strength Building – An Overview.

Chapter – 2 Muscle Building for Beginners – Basic Training Program

Chapter – 3 Strength Building for Beginners – Basic Training Program.

Chapter – 4 Nutrition for Maximizing Strength and Muscle Mass.

Chapter – 5 Best Upper Body Workouts.

Chapter – 6 Best Lower Body Workouts.

Chapter – 7 Muscle Soreness, Tissue Damage, and Recovery.

Chapter – 8 Body Building Tactics for Women.

Chapter – 9 Role of Protein in Muscle Growth.

Chapter – 10 Role of Steroids in Muscle Building.

Chapter – 11 The Truth About Supplement

Chapter – 12 Tips for Accelerating Muscle and Strength Development.

Chapter – 13 Weight Training Home Gear

Chapter – 14 Do’s and Don’ts of Muscles and Strength Building

Chapter – 15 Experts’ Recommendations for Boosting Strength and  Muscle Mass

Conclusion

Introduction

Bodybuilding is probably the healthiest activity that any individual can perform.

Among many things that people want in their life, building muscles and gaining strength is on the top. Gaining muscles is not just an indicator of strength but also an overall fitness of the body.

You most likely don't want to be all show and no go. You’re looking to get stronger and build a better-looking body that can also get things done. Achieving that requires a comprehensive mixture of both muscles- and performance-based training. That’s what separates this book from the rest: It gives you the best of both worlds, whereas most books on building muscle are essentially bodybuilding books that neglect the performance and conditioning components.

The training strategies, workout routines, and nutritional tips will challenge you on multiple levels so you will build the physique you’re after while improving your overall athleticism. So, not only will you look better, but you can also be better at every athletic pursuit in your sight.

It won’t be easy. Hard work and consistency are what you need for growth and improvement. Whatever the methods employed, there can’t be a shortcut in their approach to gain muscles. It is an exercise that requires time and patience on your part.

You cannot gain the muscles all of a sudden. All said and done, there are few tricks or secrets that can surely make your task that much easier. These secrets have been widely accepted by many fitness experts world over and can be tried out by anyone.

This book will help you get the muscle—and far more. The training concepts and workout programs along with nutritional tips will improve your athletic performance and boost your conditioning while you pack on muscle and enhance your strength.

The information in this book is intended for both the beginners and experienced fitness seeker and will safely guide him or her to the intermediate and early advanced stages of development.

Keep in mind that it is not important to gain muscles and strength but also to retain them as long as possible. After following a number of methods to reach there, it becomes all the more important to keep repeating the methods at optimum levels.

We hope that you enjoy the journey as much as the destination.

Chapter – 1

Muscles and Strength Building – An Overview.

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Building and maintaining muscle mass is an important component of a well-rounded fitness program. Some people, however, tend to avoid this aspect of fitness because they are afraid that extensive technical knowledge is required to understand how to build muscle and strength. These fears are groundless and unnecessary. But before we dive in deep, let’s start with the basics...

1.1 “Muscles” – Introduction and Types:

Muscle is a soft tissue found in most animals. Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion. They are primarily responsible for maintaining and changing posture, locomotion, as well as the movement of internal organs, such as the contraction of the heart and the movement of food through the digestive system via peristalsis.

The human body has three types of muscle tissue-

- skeletal − cardiac − smooth

They differ from one another in their microscopic anatomy, location, and control by the nervous and endocrine (hormonal) systems.

Cardiac muscle tissue forms most of the heart.

Smooth muscle tissue is located for the most part in the abdomen around and in most of the organs.

Skeletal muscle is quite different; it can be made to relax and contract voluntarily and is therefore under our control. It is known as voluntary as opposed to involuntary muscle. Skeletal muscle is so named because it is attached primarily to bones and therefore contraction of various muscle groups enables us to move about voluntarily.

1.2 Diagrammatic Representation of Major Skeletal Muscles:

The muscles that move the human skeleton vary greatly in shape and size and extend to every part of our bodies. The muscular system contains over 600 skeletal muscles alone, which make up about 40% of our mass. Blood vessels and nerves run to every muscle, helping control and regulate each muscle’s function.

Muscles are always attached at two or more places. When the muscle contracts, the attachment points are pulled closer together; when it relaxes, the attachment points move apart.

Muscles contract and relax to move bones. Muscles contract when messages travel from nerves to muscles and trigger chemical reactions. These reactions change the internal structures of muscle fiber cells, a process that shortens the muscle. The muscle fibers relax when the nervous system signal is no longer present, thus reversing the shortening.

1.3 The Physiology behind the Growth of Muscle Mass.

After you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.

These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle grows whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.

When weightlifters engage in intense exercises using heavy weight they actually cause microscopic damage to the muscle fibers themselves. They “tear” the fibers.

This initially results in some necrosis of the damaged muscle fibers and initiation of an inflammatory response in the area. Inflammation causes an increased blood supply to the damaged area which brings with it a host of substances that play an integral role in repair and actual growth.

In an attempt to repair or replace the damaged fibers the body responds by activating “satellite cells”. These are cells on the outside of the injured muscle fiber. Each satellite cell has one nucleus and has the ability to replicate by dividing. These cells, which are similar to stem cells, subsequently mature into normal muscle cells.

They then fuse to each other and to the existing muscle fibers to form new muscle strands called myofibrils. The muscles thus increase in size as more fibers are created.

It is this activation of the satellite cells that mature into muscle fibers that makes muscles grow in size.

Activating these satellite cells may be the difference between what allows certain “genetic freaks” to grow massive muscles and what makes other people “hard-gainers.”

Therefore, the more you can activate these satellite cells, the more you’ll be able to grow.

1.4 What is “Strength Building”?

Strength building as the name suggests it is the process of enhancing overall body strength. It can be achieved by strength training just like muscle building.

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

In simple words, a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates the development of muscle strength to meet the added demand.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being including:

−Increased bone, muscle, tendon, and ligament strength, and toughness, −Improved joit function,

−Reduced potential for injury −Increased bone density,

−Increased metabolism, −Increased fitness

−And improved cardiac function.

Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups.

Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.

1.5 “Muscle building” and “Strength Building” – The Correlation.

Muscle building is absolutely related to resistive exercise such as lifting weights.

Public and private gyms are more popular than ever. The reason is that significant numbers of the population have realized the physical and emotional benefits of regular exercise in addition to muscles growth and strength improvement.

The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Although pumping iron is critical for muscle growth, studies have shown that even a consistent commitment to walking is associated with a decreased risk of mortality and decreased lifetime medical expenditures.

In addition to building skeletal muscle, the benefits of regular exercise include:

−Improved cardiovascular health −Improved cholesterol profile

−Decreased chance of developing diabetes −Weight control,

−Decreased incidence of some cancers and

−A better mental outlook on life which translates into an improved ability to deal with adversity

Although exercise has its own benefits, here we are talking about is ‘muscles and strength building’. As said there are different types of muscles but we will talk

exclusively about skeletal muscles. Skeletal muscle is composed of thread-like myofibrils and sarcomeres that form a muscle fiber and are the basic units of contraction.

There are 650 skeletal muscles in the human body contract when they receive signals from motor neurons, which are triggered by a part of the cell called the sarcoplasmic reticulum. Motor neurons tell your muscles to contract and the better you become at having those signals tell your muscles to contract, the stronger you can get (strength magnification).

When someone like a power-lifter is able to lift very heavy weight despite not looking very muscular, it’s due to their ability to activate those motor neurons and contract their muscles better.

This is why some power-lifters can be relatively smaller compared to bodybuilders but can lift significantly more weight. Motor Unit recruitment also helps to explain why, after practice, certain movements become easier to perform and most of the initial strength gains will be when you first start to lift weights.

Muscle growth tends to occur more steadily after this initial period of strength gain because you are more easily able to activate the muscles.

1.6 What Is Muscular Strength?

You might think that muscular strength is simply how strong you are. For example, how much you weight you can carry, how many pounds you can lift at the gym or how many push-ups you can do during a workout. But a true muscular strength definition is a little bit more complicated than that.

According to the American Council on Exercise (ACE), muscular strength is the maximal force a muscle or muscle group can exert during a contraction. Muscular strength is usually measured with a one-rep maximum (1-RM) test. During a 1-RM, an exerciser performs one repetition of a single exercise to see how much weight he or she can lift.

But there are other factors that affect how strong you are and how much strength you have to complete daily chores or exercises.

ACE provides definitions for these terms that are related to muscular strength:

−Muscular endurance. The ability of your muscles to exert force against resistance over a sustained period of time.

−Muscular power. The combination of muscular force and the speed of movement

For example, the number of push-ups you can do in one minute depends in part on your muscular strength but also on your muscular power and muscular endurance.

1.7 How is Muscular Strength Tested and Measured?

Repetition maximum testing is the standard for measuring muscle strength. It is abbreviated as 1RM. To do a repetition maximum test, Kramer and Fry (1995) established a protocol that is widely used. The bench press and the leg press are most often tested for determining upper body and lower body muscular strength. You can check your performance against bench press standards compiled by Dr. Lon Kilgore.

To do a 1RM test, you would warm up with a weight you estimate to be about half of the maximum you could lift in the exercise, for 5 to 10 repetitions.

Then you take a brief rest and add weight to bring it up to a load you can lift three to five times, at about 75% of maximum.

Now you add a small amount of weight and lift it once. If you can lift that with good form, wait three to five minutes, add more weight and try again.

You repeat this sequence of adding weight, attempting the lift, and resting until you reach the maximum and you can't lift the next incremental weight with good form.

Strength measurement in physical therapy and rehabilitation uses a simpler method of opposing a pressure. It is used to grade whether a muscle is functioning normally or not.

The therapist can also use a dynamometer to measure the strength of a specific muscle.

1.7 Why Is Rapid Muscle Growth Unlikely?

Muscle hypertrophy takes time and is relatively slow for the majority of people. People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles.

In addition to that, different people have different genetics, which ranges from the hormonal output, muscle fiber type, and number, along with satellite cell activation, that can all limit muscle growth.

To ensure you’re doing your best to grow muscle, muscle protein synthesis must exceed muscle protein breakdown. This requires that you take in an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue (we will discuss it in detail in upcoming chapters).

Visible muscle growth and evident physical changes in your body’s muscle structure can be highly motivational which is why understanding the science behind how muscles actually grow is important.

Conclusion:

These are the basic factors for muscle growth and repair. Be patient, stay active, work hard, but don’t overdo it and hurt yourself. If you do strength or resistance training 2-3 times per week, you build strong muscles to stand taller, burn more calories and improve the quality of your daily activities and movement.

Before you get started, talk to your healthcare provider to make sure there aren't restrictions or modifications that you should follow to stay safe. And ask for help if you are new to training.  

Chapter – 2

Muscle Building for Beginners – Basic Training Program

There is no comparison. Today’s top bodybuilders boast muscles that are far bigger, better defined, and more symmetrical than those of their counterparts just a few decades ago. In many ways, this is the golden age of bodybuilding.