To ensure you stay focused and achieve your desired goals the Build Muscle Fast Blueprint Principles must be followed.
These Build Muscle Fast Blueprint principles are:
1. Set Goals
You need to have a clear objective. To set your objectives you will need a scale and a tape measure, note down your weight and your key measurements i.e. biceps, chest, back, waist, thighs and calves. For each of these actuals set yourself a reasonable short term goal and a reasonable long term goal.
You will come back to these goals week after week to see how you progressing against your short term goals and your long term goals.
You need to know what exercises you will be performing prior to arriving at the gym. You cannot decide once you at the gym. Whether it’s a 3,4,5 or 6 day program you need to be clear on what exercises and therefore what body parts you will be focused on for each day of you program.
Without this you will wonder around the gym aimlessly and ultimately not achieve an effective workout.
3. Warm Up First
Most people don’t warm up properly when they start training. An easy 5 minute cycle on a stationary bike is not enough to get the blood flowing to the muscles you going to be exercises, make sure your warm up exercises drive blood to the body parts you will be training.
This will help prepare them for the exercises and in that case you will be able to train harder and you will avoid unnecessary injuries.
4. Correct Breathing
Breathing is often overlooked and often not done at all during some exercises which is dangerous, by this I mean don’t hold your breath in when training, make sure you Breathe OUT when the weight is been driven up or out and Breathe IN when you bring the weight back to its starting position.
You want to mix your exercises up to avoid yourself from getting stale and your muscles from stagnating. If you find yourself feeling negative about bench press one week switch to dumbbell flies. Your body and muscles will thank you for the change and you will see better results.
6. Sets and Repetitions (reps)
You want to mix the number of sets and reps you doing for the type of exercise and results you after. Good results can be achieved by incorporate low rep sets of 4 -6 with heavy weights, middle range 8 – 12 with slightly lighter weights and high reps 15 – 30 with light weights.
7. Free Weights vs Machine Exercises
Free weights if available should be your first choice as these train more muscle groups than machines that isolate a specific muscle. When using free weights especially with a new weight make sure you have a spotter who can help you if you need assistance lifting the weight.
8. Exercise Timing
When lifting weights the weight should always be controlled without the use of momentum and hence cheating the muscle of a good work out, you want to slow the exercise down. To achieve this use a count of 3 to 4 seconds. Count 1 second to raise the weight, 1 second to hold the weight at the top of the contraction and 2 seconds to lower the weight to the start position.
Stretching the muscles been worked during and after an exercise will help the muscle recover and improve the overall muscle shape. Make sure you stretch the muscle correctly and don’t force or bounce which can cause damage to the ligaments and muscles.
10. Step things Up
After two weeks of following the same routine you will find that your body has adapted to the weight and exercise and you will need to add additional weights to continue the muscle growth process. Start by adding 10% on top of your current weight if you feel you can do more reps after your last rep of that exercise, add additional weight until you can’t.
11. Get Advice or Ask for Help
You don’t have to go it alone, ask for help from other knowledgeable gym goers, doctors, physiotherapists and personal trainers all these people can advise you on the best exercises based on your objectives.
This is most probably one of the most important principles and the one that we all tend to fail at. The reason we fail at it is because we think it’s complicated, or that we will starve ourselves or we will eat too much. The fact is it’s not that bad if you follow guidelines based on what you want to achieve. There are numerous resources and programs available that will give you meal plans to assist you to build muscles fast.
The important thing here is you cannot grow muscle mass if you do not feed the muscle growth.
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Can You Lose Weight With Acai Berry Supplements
Anyone who has ever tried to lose weight fast in today’s world has surely run across more products and programs then they care to remember. Even worse, the ones they tried probably failed, and to top it off, money was probably lost in the process. Weight loss infomercials, advertisements, commercials, digital ads, print ads – these things are everywhere; constantly bombarding us on a daily basis. Finally, you might be able to take a step back and breathe a deep sigh of relief, because something “real” has hit the market – something so powerful that you’ll probably kick yourself (proverbially speaking) for not trying it sooner.
What is it we’re talking about?
Enter – the acai berry.
Native to the deep green jungles of the Amazon region in South America, the acai berry is nature’s first food item that we very well might call a “magical pill” in the near future (in reference to weight loss). It’s important to understand why this berry can significantly boost your weight loss efforts, and also it’s important to know that just by eating these you’re not going to lose 50 pounds overnight. Now that we’ve cleared the air on that – let’s talk about why acai berries are the absolute hottest thing on the health food circuit right now.
Cleansing power is where the acai berry shines in the weight loss world. The average colon in a human body can hold an astonishing amount of waste and toxins. Detoxing this unspoken region of the body can have tremendous benefits…one of them being weight loss. There is a complete scientific process as to how this works, but in a nutshell, acai berries contain a slate full of healthy substances (antioxidants, vitamins, minerals, fiber, etc…) that will immediately start working on cleansing your colon as soon as they arrive there in the digestive process. Some people (even those who don’t appear “fat”), can have several pounds of toxic buildup in their colon that not only makes the arrow on the scale go higher, but also can have very negative effects on your health.
Obese people have sometimes been found to have over 20 pounds of “gunk” stored in their colon that inhibits the digestive process, making it harder for your body to do its other jobs (like maintain metabolism levels, etc). Getting your hands on a genuine acai berry product is one of the easiest (and delicious) ways of cleaning out your system, thus allowing your body to function normally, which definitely will lead to weight loss.
So yes, acai berries can certainly be a secret weapon in your battle against the “bulge”, but it’s important to have an idea of how and why it affects weight loss, that way you can make a better informed decision when you take the plunge and start buying acai berry products. Remember to check the manufacturers label and make sure it contains real acai berry, and not imitation. There’s no better time to start then now!
One final note… be careful when shopping for acai berry products online. There are a lot of programs out there that will ship you a bottle of an acai berrty supplement absolutely free but then they start billing you monthly and it’s hard to cancel the subscription and have the charges removed. Weight loss is great but not when the weight is coming form your wallet. The best thing you can do is probably buy a bottle at your local vitmain store because you shouldn’t have to cleanse your colon out every month for christs sake!