Build Muscle Naturally

 

The body of a Spartan Warrior. The strong, elegant physique of a gymnast. The inhuman muscularity of an elite sprinter. All three of these bodily descriptions have one thing in common: to achieve this look you must build muscle naturally. Sure steroids can build muscle quickly and in amounts unnatural to the human body, but they also cause a loss of sex drive, shrunken testicles, and a host of other ailments. Not to mention that steroid induced hypertrophy (muscle growth) does not last because it is not natural.

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To build muscle naturally you must focus on three concepts essential for success: Exercise, Nutrition and Recovery. Skip any of these concepts and you will limit your body’s ability to build muscle naturally. There are no quick fixes, no magic potions or pills, no gimmicks. The way to build muscle naturally is through old fashioned hard work.

Exercise – without strenuous exercise you will not build muscle naturally because you’ve not given your body a good reason too. Go lift something heavy, and your brain immediately starts making neural, hormonal and physical changes and preparations so that the next time you lift that heavy object, you’ll be better equipped to lift it. This is the basic principle of how to build muscle naturally. You cause damage to a muscle by lifting something heavier than your body is accustomed to, your body responds by increasing the size and/or quantity of the muscle fibers.

Nutrition – without adequate nutrition you limit your body’s ability to build muscle naturally because raw materials are needed to rebuild muscle and to rejuvenate the energy supplies exhausted by exercise. If you do not consume a balanced diet, high in protein and high in fresh foods you’re body is forced to break down muscles to obtain necessary materials. To build muscle naturally you need a steady supply of quality foods, and lots of them. Processed food and junk foods inhibit the hormones needed to build muscle naturally, and they also slow down your digestive efficiency, thereby reducing the ability to synthesize proteins into new muscle.

Recovery – if you’ve ever pulled an all nighter you probably already know how quickly the body begins to break down when faced with sleep deprivation. To build muscle naturally you have to give your body the time and opportunity to recover from daily activities and also from exercise induced muscle damage. Eight hours of uninterrupted sleep is among the best strategies to build muscle naturally. A gallon of fresh, filtered water per day is another strategy essential to build muscle naturally as water flushes out toxins allowing your body to run smoother without disruption or undue stress.

No doubt most of us heard about Michael Phillips’ training, nutrition and recovery after his stunning performance at the 2008 Olympic Games in Beijing. Essentially the swimming superstar said he trains vigorously for several hours, eats copious amounts of food, then rests & has a nap if needed. In preparation for the Olympics he likely repeated this regime 3-4 times per day. Therefore, the unbiased prescription for build muscle naturally: Work, eat, sleep. Repeat.

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