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6 Advantages of Free Weights Over Exercise Machines
Meet Sarah. About a year ago, Sarah saw an infomercial about a "multi-unit" workout machine. The announcer called it a "revolutionary" piece of equipment, claiming that people would see results in "just 2-4 weeks". It exercised all major...
Elliptical Trainers - Are They The Perfect Workout?
Elliptical trainers are the hottest of the hot in fitness equipment. They are easy to use, and provide a great workout. Using an elliptical machine will give you a great cardio workout, similar to that of running, and will tone your lower body as...
Follow the Path of MOST Resistance!
Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training. The shape of your body is determined by three things: muscle, bone and fat. While...
Stress Relief
Traffic jams. Toddler tantrums. Deadlines at work. Money troubles. Too much work. Not enough sleep. No time to eat right or even to think. Does this sound familiar? Stress is all around us. It’s an inevitable and normal part of our daily lives....
Your Body Building Workout Routine Not Working For You Anymore?
When you come up with your Body Building Workout Routine, you generally stick with that routine for quite some time. You'll find that, at first, your body building workout routine is greatand you seem to be getting a lot out of it. Therefore...
 
Benefits Of Building Muscle

Building muscle has several important health benefits other than looking good at the beach.

Muscular fitness can be defined as the strength, muscular endurance, and flexibility that are needed to carry out daily tasks and avoid injury.

How you attain a certain degree of muscular development is dependent upon a number of factors. One thing is clear, however: a program that incorporates weight lifting along with weight-bearing aerobic activity is essential.

Creatine and all the supplements in the world will make very little difference in terms of building muscle if resistance training is not included.

Even if you decide you don't need muscle building for injury prevention, performance, or even bodybuilding, you should still consider a minimum program throughout your life. A minimum program of muscle maintenance will go a long way in the prevention of lower back and posture-related problems.

In addition, research shows that a muscle-building program can help avoid the progressive decrease in the density of bones commonly known as osteoporosis.

Aging and muscle loss

Muscle loss can result from the combined effects of many age-related changes. Insulin-like growth factor-1 (IGF-1) is a growth hormone responsible for cell growth, maintenance, and repair in a variety of different tissues including muscle, GI (gastrointestinal) tract, and skin.

Reduced IGF-1 signaling is implicated in muscle atrophy resulting from reduced growth hormone and treatment with drugs such as corticosteroids, dexamethasone, and cyclosporin.

Under-nutrition resulting in a lack of vitamin D and physical inactivity are also factors in age-related muscle loss. In addition, elevated levels of inflammatory cytokines like TNF-alpha and IL-6 can cause muscle wasting (cachexia), although this is usually associated with disease. TNF-alpha may also act (at least in part) by inhibiting IGF-I signaling.

In aging males, muscle loss can also be the result of the down-regulation of the hypothalamic-anterior pituitary-testicular axis.

As aging progresses, there are relative increases in body fat and decreases in muscle mass. The increase in adipose tissue is connected to an increase in the enzyme aromatize which converts testosterone to estradiol and leads to diminished testosterone levels and the deposition of visceral fat.

As the total body fat mass increases, hormone resistance for insulin ultimately develops. For women, it is now well established that the decline in testosterone and the adrenal preandrogens also plays a significant role in affecting perimenopausal and menopausal


symptomatology and quality of life. Loss of circulating levels of androgens affects libido, vasomotor symptoms, mood and well being, bone structure, and muscle mass.

Losing fat while building muscle

Excess body fat accumulates via two distinct mechanisms. People either form more adipocytes (fat cells) and/or existing adipocytes absorb too much fat-glucose and become larger. The effect of too many adipocytes and/or bloated adipocytes is the unsightly and unhealthy amassing of body fat.

Conjugated linoleic acid (CLA) has been shown to decrease the volume of adipocytes and thus reduce body fat. However, many overweight people have too many adipocytes. These people need more than CLA to achieve effective weight control.

In weight-loss studies, CLA consistently shows an ability to reduce body fat while maintaining lean muscle mass. A study in the August 2001 issue of the International Journal of Obesity and Related Metabolic Disorders concluded that conjugated linoleic acid (CLA) reduces abdominal fat among men classified as abdominally obese.

The study participants taking CLA lost an average of 1.4 cm in waist circumference after only 4 weeks. This double blind, randomized, placebo-controlled trial observed 25 men with significant abdominal fat for 4 weeks.

Some participants (14) received 4.2 grams of CLA per day, while the others received placebo. At the conclusion of the study, there was a significant decrease of abdominal diameter among the CLA group. None of the study participants changed their eating or exercise habits during the trial period.

Results of this study support data in the December 2000 issue of the Journal of Nutrition. That study concluded that CLA reduced body fat and preserved muscle mass among the 60-person study group. Participants lost an average of 6 lbs while taking CLA.

The key to successful muscle building is to combine resistance training with proper nutrition and effective supplements so that an optimal anabolic environment is created.

So, as it is shown, not only does building muscle make us look better and also feel better, but also and most important building muscle can help and make us live healthier and longer. Everybody should use some form of weight training so they can enjoy some of the benefits of building muscle.

About the author:

Start building muscle and losing fat in less time. Fitness trainer and natural bodybuilder Shawn LeBrun's "Simple Steps" training program is being used by over 15,000 people in 70 countries! Start building muscle in less time

 

How To Gain Weight and Build Muscle Fast
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build muscle on 43 Things
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Go Ask Alice!: Losing fat and building muscle mass: Can this be ...
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HOW WOMEN BUILD MUSCLE
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Free weight training workouts and muscle building routines
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Content Menu
  • 10 health fitness tips

  • 10 reasons why bodybuilders fail to grow

  • 10 tips how to get in shape without sweating

  • 12 tips to keep your mood alive

  • 15 muscle building rules for skinny guys and gals part 1

  • 15 muscle building rules for skinny guys and gals part 2

  • 16 tips to looking feeling great

  • 17 muscle building facts ive discovered

  • 195 000 die annually from hospital mistakes

  • 1 minute mental vacation

  • 2004 prediction the next fitness trend

  • 2 exercises to avoid

  • 2 ways to start burning fat quickly

  • 3 biggest benefits of strength training

  • 3 steps to build more muscle and lose more fat

  • 4 critical factors to achieving your dreambody

  • 4 greatest myth of women orgasm

  • 4 keys to weight loss

  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

  • 5 ways to make protein benefit you

  • 6 advantages of free weights over exercise machines

  • 6 advantages of free weights vs machines

  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

  • 7 reasons to add cardio training to your workout

  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

  • 7 winter exercise tips for busy people

  • 8 ways to rev up your metabolism

  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

  • acne wrinkles at my age

  • acupuncture weight loss with 5 step plan

  • addressing some of the risks associated with a high protein diet

  • affirmations for health

  • alternatively endo

  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

  • andropause and dhea

  • andropause and erectile dysfunction

  • andropause and testosterone

  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

  • are there hormones in your whey protein

  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

  • a nutritionists insight on arthritis

  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

  • bodybuilding supplements facts

  • body building best muscle building supplement

  • body building equipment for the rest of us

  • body building mind games dont let your weight determine your mood

  • body building supplement

  • body fat calculation and health

  • body talk

  • breast enhancement the natural way to do it

  • bridging the gap the top 5 fitness secrets for housewives and athletes

  • building a better body one brick at a time

  • building a strength training routine for your child

  • building better bones the wise woman way

  • building muscle power through vitamins and minerals

  • build big biceps strong arms and solid triceps

  • build big muscles fast gain muscle mass guide

  • build big strong shoulder muscles for v shape upper body build big deltoids

  • build more muscle and lose more fat by discovering the power of training variables

  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

  • bunions and hallux limitus

  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

  • careening radicals are bouncing around

  • cerebral palsy causes

  • chocolate bliss bodybuilding bodyshaping and fitness walking nutrition

  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

  • diet information the atkins diet

  • diet information the cabbage soup diet

  • diet information the south beach diet

  • diet information weight watchers

  • diet red flags

  • diet tips experience the benefits of weight loss

  • discovering msm

  • discover the 8 steps to a mountain moving faith

  • discover the best weight loss exercise

  • discover the truth about eating too much protein

  • does creatine really help build muscle

  • does natural pain relief really exist

  • does your current exercise practice increase or decrease your stress

  • does your weight loss plan include these 10 essential steps

  • dont just rent your body

  • dont weight you can be active at any size

  • double diabetes placing your kids at even more risk

  • do electric ab stimulators really work

  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

  • dr bobs medical newsletter oct 2004

  • dumb lamp

  • eastern systems for your health and strength

  • easy steps to prevent mesothelioma

  • eating to build muscle and lose fat

  • eat fat to burn fat

  • eat healthy for life

  • eat to get big

  • eat what you like and still lose weight

  • effective weight loss

  • effects of no2 supplement

  • eight fitness tips for the combat realist

  • elderly need to drink more water

  • eliminating heavy metal toxins naturally

  • elliptical trainers are they the perfect workout

  • elliptical trainers they are not the perfect workout

  • emotional intelligence brings results

  • enzymes and modern stress

  • ephedra its not just for weight loss anymore

  • everyone wants to be an underwear model

  • exercises for better sex

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and the time clock

  • exercise anxiety panic

  • exercise at any size

  • exercise for immunity

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercising for life the magic is in the synergy

  • expert tips for smooth healthy and beautiful skin

  • falling up the stairs

  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

  • fitness related benefits of massage

  • fitness supplement

  • fitness tips to suit your body type

  • five reasons you should drink more water

  • five tips for easy weight loss

  • follow the path of most resistance

  • foods not the problem its the solution

  • formaldehyde in your home

  • four keys to overcoming your nervousness around women

  • free weight loss tips

  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

  • getting fit with a smooth treadmill

  • getting kids moving help for overweight teens

  • getting strong for capoeira

  • getting your muscles full hard shredded

  • get a great workout at home even on a small budget

  • get back to basics

  • get fit by getting fat

  • glucosamine review and potential benefits

  • going basic with natural bodybuilding

  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

  • grow taller through stretching exercises

  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

  • heart friendly foods

  • helping your child be healthy and fit

  • help to reduce belly fat

  • hemorrhoids and enlarged rectal veins

  • herbal remedies for arthritis fibromyalgia muscular ache joint pains

  • herbal talk

  • heres my muscle building equation

  • heres the quickest way to build muscle and lose fat

  • hgh avoid getting ripped off

  • hormones creating harmony

  • how are you achieving rejuvenation for peak performance

  • how building muscle helps you lose fat

  • how does whey protein affect my body

  • how do i begin a fat loss plan let me count the ways

  • how many calories can i have and still lose weight

  • how many reps and sets to build muscle

  • how much is enough

  • how much water should you drink per day

  • how not to return from an exercise break

  • how one person namely me could be a beginner for 16 years

  • how proper calorie fragmentation improves body composition

  • how sleep affects our skin

  • how stretching can explode your muscle growth

  • how the protein diet works

  • how to avoid common diet scams

  • how to build a low cost home gym

  • how to build muscles and own that v shaped upper body

  • how to build up your skinny calves

  • how to burn fat quickly

  • how to burn pure fat and lose weight more quickly

  • how to develop a tapered waistline

  • how to gain weight and build more muscle

  • how to gain weight and build more muscle mass

  • how to get a flat toned stomach

  • how to get a lower blood pressure using medical treatment

  • how to get rid of your belly fat or pooch

  • how to get started with exercise the magic pill of your weight loss program

  • how to get the date of your dreams

  • how to give yourself a check up from the neck up

  • how to have your greatest orgasm ever

  • how to lift weights to lose weight

  • how to lose 20 pounds in 5 minutes

  • how to lose 20 pounds really really fast

  • how to lose weight make money and get women

  • how to overcome workout plateaus

  • how to start a muscle building program

  • how to stay fit while working from home

  • how to substitute fat in your everyday diet

  • how to supercharge your energy levels

  • how to supercharge your energy levels through exercise

  • how to take bodybuilding pictures

  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

  • improve memory how much can i improve my memory

  • improve your word power build your vocabulary quickly and easily

  • improving posture with orthotic shoe inserts

  • im whispering ibs an unpleasant subject

  • inactive alert essential proteins for sedentary people

  • index

  • is body mass index or bmi a real measure of obesity or is it flawed

  • is ephedra a miracle cure

  • is shiatsu massage the ultimate stress relief treatment

  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

  • learn how to reduce your body fat

  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

  • living with chronic illness disorders are you a survivor

  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

  • lose weight find hidden calories

  • lose weight with soy

  • losing body fat by building muscle

  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

  • managing your pain in three easy steps

  • massage that bridges the space between body and spirit

  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

  • men and stretchmarks

  • minerals

  • monitoring your weight loss progress progress dont guess measure

  • more powerful tips to help you become a highly effective speaker presenter

  • more than facial exercise facialbuilding

  • motel madness staying fit on the road

  • movement that matters exercise with a greater purpose

  • multivitamins for your child

  • muscletech gakic a new era in musclebuilding performance

  • muscle building exercises and growth boosters

  • muscle building tips and supplements dos and donts

  • muscle building tips dos and donts

  • muscle building workouts at home

  • muscle building workouts build muscle and fitness the right way

  • muscle building workout for this week

  • myths that effect your muscle building results

  • my beginning yoga experience

  • natural human growth hormone hope or hoax

  • natural prevention treatment for the flu what your doctor may not know

  • natures way to relieve arthritis pain

  • new bodybuilding study on the benefits of deadlifts

  • new weight loss solution how to make your diet work

  • nitric oxide supplement

  • no2 muscle enhancing hemodialator

  • not all protein is created equally

  • no time for your bodybuilding routine

  • nutrient depletion

  • nutritional supplements the amazing vitamin c

  • nutrition is not common sense

  • obesity americas largest problem

  • obesity and weight loss muscle and the importance of low body fat

  • optimum fitness for middle age part 2

  • oral chelation what can it do for you part 2

  • oxidative stress supplements hope or a hoax

  • path to prosperity

  • penis enlargement pills and exercises

  • penis health tips

  • persistence

  • pilates a challenging and motivating exercise regimen

  • policosinol and cholesterol reduction

  • polysomnography one tool in helping in the diagnosis and treatment of fibromyalgia

  • post hiking pain

  • powerful arthritis pain relief for all of us

  • powerful bodybuilding exercises for ultimate muscle growth

  • prime that pump part 1

  • principles of effective weight loss

  • protect against mesothelioma by avoiding asbestos

  • protein and endurance sports

  • protein carbs and fat learn how to diet with macronutrients

  • protein is crucial for fat loss

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  • protein wont make you fat myth 1

  • psst heres the ultimate bodybuilding tip

  • pulling the roots of disease

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  • speed reading for information hungry people

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  • spice up your workouts with interval training

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  • stay healthy and young

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  • stop snoring learn how to stop snoring no more loud zzzzzzz period

  • stress management

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  • stress the unseen killer

  • stretching why should i

  • stride for better health

  • strong men weep as teen age boys are dying to have better bodies

  • success begins within

  • success with strength training

  • sun chlorella benefits

  • supplements know more about supplements

  • taking action to build muscle and lose fat

  • targeting those trouble spots

  • teen bodybuilding how do role models affect our teens today

  • tendonitis and the effects on your routine

  • ten easy techniques for pain management

  • ten exercise tips for weight loss

  • ten of the best supplements that men need for optimum nutrition

  • ten of the best supplements that men need for optimum nutrition today

  • ten powerful eating tips to build muscle fast part 1

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  • ten ways to overcome stress at work

  • testosterone and prostate problems

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  • the 3 keys to changing your health

  • the 7 essential elements to build big muscle

  • the abcs of choosing a suitable partner online

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  • the fight against steroids in high school

  • the five critical things to do for your health and weight loss

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  • the health benefits of taking a sauna

  • the heroic entrepreneur profiting from your brilliance

  • the history of tae bo

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