Gaining lean muscle mass and burning fat is a vital part of bodybuilding. In order to place well at competitions, you need to develop a significant amount of muscle and burn as much body fat as possible to reveal your muscular definition. Gaining lean muscle and burning fat can be challenging, but you can improve your efficiency with a few bodybuilding secrets. Consult a doctor before beginning any exercise or diet program.
Consume Protein Prior to Training
Dr. John Berardi explains that post-workout nutrition is critical for bodybuilding success, and suggests that consuming protein is particularly important during this period to spur muscle protein synthesis, which aids in recovery and growth. But to improve your ability to burn fat, pre-workout protein is paramount. Research from the May 2010 issue of "Medicine and Science in Sports and Exercise" found that consuming protein prior to your workout increases your body's rate of energy expenditure in the 24 hours following your workout. The researchers explain that this can help reduce body fat and improve body composition.
Consume the Amino Acid Leucine
Amino acids are contained in the protein you eat, but research indicates that supplementing certain amino acids may improve your fat-burning ability. A study published in the March 2007 issue of the journal "Diabetes" found that increased leucine intake can significantly reduce body weight and fat, independent of other dietary changes. Although leucine may be beneficial, you should consult a doctor before taking any supplements.
Train to Failure
Although many believe that performing a set number of repetitions is the secret to building muscle mass, natural bodybuilder Anthony Catanzaro suggests that training until failure promotes muscle growth. When training to failure, you do not have a target number of repetitions, but rather perform repetitions until you cannot complete any more. Always have a spotter when you are training to failure.
Consume Water During Training
Many supplements claim to enhance your body's production of testosterone, a hormone involved in muscle growth. According to research from the September 2008 issue of the "Journal of Applied Physiology," a powerful testosterone-enhancing supplement is water. The researchers found that inadequate hydration resulted in reduced testosterone response to exercise and increased amounts of cortisol. Muscle & Strength explains cortisol can interfere with muscle gain, so limiting cortisol and enhancing testosterone release by drinking water may significantly improve your rate of muscle gain.
References
- Bodybuilding.com: John Berardi: Solving The Post Workout Puzzle: Part 2 - The Recovery Plan
- "Medicine and Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training; K.J. Hackney, A.J. Bruenger, J.T. Lemmer; May 2010
- "Diabetes"; Increasing Dietary Leucine Intake Reduces Diet-Induced Obesity and Improves Glucose and Cholesterol Metabolism in Mice via Multimechanisms; Y Zhang et al; June 2007
- Bodybuilding.com: David Robson: Anthony Catanzaro's Secrets to Bodybuilding Success.
- "Journal of Applied Physiology"; Effect of Hydration State on Resistance Exercise-Induced Endocrine Markers of Anabolism, Catabolism and Metabolism; D.A. Judelson et al.; September 2008
- Muscle & Strength: Shaun McEwan: Are You Losing Muscle Because of Cortisol?
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