You are not inspired for gym today? Are you maybe getting tired of not seeing results from your workouts? Despite you try hard to follow exercise routine and diet it seems you don't advance fast. Many people are facing this exact same problem while trying to build muscle tone, burn that extra fat and gain muscle. I had hard time to find fast, effective method to build muscle tone and gain muscle. Here is how I came to the solution.
Sure, I tried so many things; internet is filled with "ultimate, best, magical" solutions in various forms. I don't know why but results from different systems, supplements and methods I purchased were just to slow and weak. I'm sure you also work hard at the gym and you want to see results, needless to ask, isn't it? After 16 months I really got frustrated and this gave me strong drive to get out from that stagnation and pain fast.
In my intense search for the solution I came across the study which was done several years ago. It showed that one of the best ways to build muscle tone fast is to change the speed at which you lift the weights during your weight training session. To get maximum results, one should slow down the weight lifting movements they say and here is how they explained why.
By slowing the speed and rate at which you move a weight, you reduce the natural momentum of the weight training movement which stimulates the muscles to work harder. In this way your muscles are forced to work more, you make faster gains in terms of building muscle tone and muscle mass. I tried implementing all I learned about this method and soon I found it really has strong impact on quality of my workouts. Soon I discovered that this type of weightlifting keep the heart rate up during weight training sessions which gives great cardiovascular benefits.
Quite few proponents of "slow resistance training" method for building muscle tone fast believe the cardiovascular benefits of this approach are superior to aerobic training. They also explain that this is one of the fastest ways to burn excess fat while building muscle tone and muscle mass. Well, I must admit there is a lot truth in this.
So how you can start with this super slow workout method?
You can use either free weights or machines, as you like. But, many experienced weight lifters emphasize that weight lifting machines are more time consuming and there is a need you master different safety features in order to work hard without getting injured. There are different levels but for the start best one is ten / four seconds one. It is suggested that you lift up the weight over the period of ten seconds and then lower it for a count of four seconds.
If your main goal is to build muscle tone best is you start with set of twelve repetitions for each exercise. Take care you have a full range of motion and good movement form. One good advice you may find very useful for maintaining good form, is that you lower the weight you normally use by about 20%. In that way you will be able to give your best. Watch for your breathing. Be sure to keep your breathing steady throughout each set.
When I switched to this "slow" method I finally started advancing. This method gave me great results in quite short time periods. But in few months I came to my first plateau level. I was so happy since my body really transformed so much but then I also started feeling there is something missing in my routines. I wanted to keep up with this advancement rate.
In order to make that happen I was forced to research more. Soon it became clear that I'm not the "only one" who is getting benefits of this method. There are experts who joined this and other methods together with proven principals and strategies all aimed at getting maximum build muscle tone results in shortest time possible.
Fortunately we live in this wonderful age of information's where we can get to the things we want and need quite fast. Internet gives as power of knowledge and in my opinion it is just a question of learning to differentiate between genuine and false sources of knowledge which keeps us stagnating.
Not true.
In fact, the best results I've seen, both with my own training as well as clients, come from spending no more than 3 to 4 hours a week in the gym. And that's the time spent weight training and doing cardio each week.
I spend no more than 3 hours a week weight training and my online clients spend the same amount. And we achieve great results.
So if you're currently spending more than 3 hours a week weight training, you may be seriously limiting your gains by overtraining.
You see, when trying to build muscle, its not the amount of time spent that matters. It's how you spend that time.
Muscle growth occurs from stimulating the muscle with heavy weight (overload)then allowing the muscle to rest and recover. Proper rest and nutrition during this time is vital.
By working out too much and too often, you don't allow your muscles the needed rest. And this is the time in which the muscle repairs itself from the effects of intense training. And if a muscle does not recover, it does not grow or get stronger.
So it's important you spend no more time than necessary for muscle stimulation to occur.
I've used this analogy a lot before with clients, but let's do it again. Suppose you want to get a tan. There's a certain amount of sun you need. Too little sun and you will not get a tan.
But too much sun and you'll get a burn and not the nice dark tan you wanted. And what happens if you get a burn but keep going out in the sun anyways, still trying to get a tan.
Right! You can seriously get injured with 3rd degree burns. You don't increase your chances of getting a tan. Too much sun in this case does not bring about the desired result.
So if you're after more muscle growth and you're already lifting a lot, the last thing you want to do is spend even more time in the gym.
The main goal of all the human body's systems is to keep the body in equilibrium, or balance. By lifting too much too often, you throw off this balance mechanism and as a result, your body will actually start working against you.
So you have to find that balance that works for you.
With your weight training, too much lifting will prevent your muscles from recovering and they will not get bigger. Too little and they will not grow either. Again, you have to find that balance that works for you.
You can use the "3 hour a week" time limit as a guideline, but learn to "listen" to your body. If you're weight lifting 3 hours a week but you feel drained, tired, sore, or sluggish, that may be too much time.
Others can work out longer and still get results.
Everyone's different so the time spent in the gym will vary. You have to do what's right for you.
So start making better use of your time spent in the gym. Shoot for quality over quantity and you'll build more muscle in less time spent.
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