Exercise is crucial to any body building regime. We need to feed the mind and the body to ensure optimal success in building muscle. An unhealthy lifestyle, and having processed and high calorie food can result in any number of health problems such as diabetes, high blood pressure, obesity, insomnia, stress-related psychological issues, and cardiovascular problems to name but a few. Exercise not only improves your physical condition, it also keeps you free from stress and tension. Mood swings can be a common thing for overweight people, living on processed foods. Exercise not only helps you to reduce your weight, but also protects you from mood swings.
When we're talking about exercise, a common question for beginners is, "what is the best exercise for me?" Well, the answer is simple and pretty straightforward - weight training. If you have been carrying some excess weight for a while, a few minutes of light exercise won't be enough to kick start your regime. To get real results, you must go for weight training.
You might have been told that building muscle is a long process requiring a lot of time. If you are looking to participate in competitions, then your commitment will need to be high. However, if you are looking to lose weight and gain muscle and shape, then you can build decent muscle reasonably fast. You must concentrate your exercises for each muscle group and follow a low-carb/high-protein diet. If you continue to exercise in this way, you will see pretty remarkable results within a short time frame.
Before starting, grab a book and a pen and capture your workout routine daily, and take regular measurements (size, weight etc) so that you can track your progress. Look around from some useful iphone or tablet apps that might make it easier! Focus your workouts on the main areas of your body - upper body and lower body. Also, you need to focus effort on your "core", the main functional part of your body. Powerful "core" muscles are a necessity as they are essential for your functional movement. It is also a great long term investment in your strength as you age.
Some of the most common and very powerful exercises that can help you to quickly build your muscle include:
Bench Press
Nothing can beat the bench press. It is the one and only upper body exercise that works on nearly every muscle of your upper body. It includes - chest, triceps, shoulders, Lats and other small muscle groups of your upper body. You can perform this workout in two different ways. You can do it by using a machine (there are specially crafted machines for bench press) and plate loaded. However, there are a number of variations also available for this workout. For example, if you are just starting out, try using a bench and some hand weights. If you know your commitment is there, invest in a proper machine, or join a gym. Please note that if you're a beginner you should follow the general workout procedures and guidelines (buy a book, or some magazines with the fundamentals). Also, as there is some risk involved with this exercise, it is recommended that you have a buddy or someone to supervise you in case you get into some trouble. Don't overdo it!
Squats
Squats are another magical workout for your lower body. According to many fitness instructors the squat is the king of all exercises. Like other workouts, it also comes with several variations. However, its primary target areas are - quads, hamstrings, hips and the core of your body. Like the bench press, it is also a somewhat risky workout. It is strongly recommended that you use appropriate pads to protect your neck from injury and don't add too much weight. Again, until you are sure your commitment is there, try using sacks of potatoes or something similar as the weights. If you are good to go, invest in proper weights or again, try joining a gym.
Deadlift
The barbell deadlift is another power exercise for muscle building. The deadlift is performed by standing with feet flat beneath the barbell. Squat and grasp the bar with hands around should width or a little wider apart, using an over hand or mixed grip. Lift the bar by extending your hips and needs fully. Pull your shoulders back once you have extended. Return the bar to the floor and repeat.
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