Antonio Parreiras (1860-1937) was a Brazilian painter. To his credit, he has historical artworks and paintings of females painted in their natural beauty. Under influence of European artists, he had done landscape painting, too. He painted beautiful natural scenes applying European style of painting. He had added Brazilian flavour into his artworks. He was fortunate enough to meet and learn from a master painter from Germany, George Grimm; and from him Antonio had learnt valuable lessons in landscape painting.
In his later career Antonio Parreiras keenly observed the nature before painting any canvas. The eye-catching feature of his paintings is the skilful use of free brush strokes. His paintings are decorated with artistic luminosity.
In one of his paintings, titled as 'Fantasia', Antonio has depicted his clever control over the use of limited palette and the use of brush strokes. In this painting the model, a girl sitting wearing no clothes, is working in her natural beauty. She is shown doing some art work on an earthen pot. She looks comfortable in sitting and doing the work despite she is sitting without wearing clothes.
The main feature that would attract our eyes is the factor of lighting. The falling of light is masterly depicted by painting the backside of the lady. The backside is painted in dark yellow. Use of light green on wall and the folds of drapery have done required blending of colours. If some of the paintings of females in their natural beauty are to be called 'The Artistic Paintings', this painting has better claim to get the nomination for the same.
In the paintings done by Antonio Parreiras, we can see the femininity of the ladies womens shoes in its full swing. But the insecurity that a woman would wear on her face while sitting so cloth-less is missing. Every model looks feeling comfortable, even if she is sitting without wearing clothes. Women are shown engaged in their works. Various objects are lying in the immediate surrounding, but the ladies painted seem taking no notice of anything.
Females painted by Antonio Parreiras arethe representatives of aesthetic beauty depicted in artworks. His paintings seems conforming to the taste and preferences of art lovers, too. He painted in oil colours and on canvases. The main purpose of the artist seems to depict the pure art itself. His purpose was not merely showing womens shoes the alluring parts of a female body, claiming voyeuristic gazes from the viewers.
Hummel®, the name is one of the most popular in porcelain figurine collectibles. Started by Goebel more than 70 years, the Hummel figurines are the creation of talented sculptors translating the drawings of Sister M.I. Hummel, a talented artist from Bavaria. Perhaps no other figurine has had the longevity of M.I. Hummel figurines. M.I. Hummel figurines became popular in America shortly after World War II when soldiers returning home from Germany brought back these figurines of Bavarian children in their charming everyday activities. Hummel figurines have become very popular in America as well as throughout the world as collectible pieces of art.
However, Goebel Germany has stopped production of Hummel figurines on October 31, 2008. Demand had dropped to one third of expected sales. They plan on selling the Hummel figurines as long as their inventory lasts. This is sort of a sad ending to one of the longest contracts between one of the greatest children's artists and a porcelain company. The original artist, Berta Hummel (Sister M.I. Hummel) became so locally popular for her drawings of local children as well as children from her childhood memories, that the Goebel Company sent a representative to meet with her to try to compromise a contract to translate these beautiful children's paintings into porcelain figurines. Berta Hummel was impressed enough that she signed with Goebel, and part of the agreement was that she had to accept each new product line of the figurines. Goebel stood by this agreement for the lifetime of their production. Even after Sister M.I. Hummel's death at an early age, the Goebel factory still abided by the original contract. Each Hummel figurine is marked with the M.J. Hummel signature. In the world of collectible figurines, M.I. Hummel figurines stand at the top of the line. Now it seems unbelievable that this original agreement made more than 70 years ago will no longer exist.
Well, the agreement between Sister M.I. Hummel and Goebel may no longer exist, but the good news is that started in February 2009, the production of M.I. Hummel figurines has resumed in Rodental (original production location) after ceasing in October 2008. Manufaktur Rodental GmbH has taken over all the necessary rights and manufacturing facilities from former manufacturer Goebel Porcelain Factory. Rodental will be producing much leaner, with approximately only a thirty (30) person work force, but is concentrating more on quality rather than quantity. So much so that it has hired former employees that were used by the Goebel company to maintain the integrity and quality of the ever enduring Hummel figurines. One only has to hope for the success of Rodenthal. The original art of Berta Hummel is something that captures the heart, and they have been beautifully translated by some of the best porcelain artists into what is known as Hummel figurines. Now with a change in owners, the future of Hummel figurines is unknown. Will they still hold the same prestige? Will the new Hummel figurines hold the same quality and craftsmanship? Will the value of the older Goebel Hummel figurines increase or decrease? What will be the price for new Hummel figurines? These are all unanswered for now, but one thing Rodental has going for it is the ever enduring art of Berta Hummel that emanates from all Hummel figurines. This most beautiful art depicting Bavarian children in their everyday activities is for sure enduring and lives in the hearts of all. To find out more about M.I. Hummel figurines go to BuyHummel.com
With its origins in a small farming village of Almácera, Spain, Lladró has created a respected tradition of finely crafted decorative figurines. In operation for over half a century, the family business prides itself on artisan craftsmanship. And now you can bring these distinctive pieces into your home to add a touch of warmth and artistry to any room. Lladró has figurines to match any motif or mood, which makes decorating with the pieces so easy. The figurines also make the perfect gift for someone who has a new home, recently remodeled or anyone who would appreciate a unique piece of craftsmanship in a special room.
Tranquility for the Bedroom Looking to inspire a restful sleep or create a sanctuary for relaxation in the bedroom? Lladró specializes in figurines that convey a peaceful demeanor and comforting display. The "Precious Angel" piece for example, is a gorgeous display of serenity and spirituality. The crisp white porcelain angel is uniquely both sensuous and demure. This angel's celestial appeal will fill any room with her soothing grace. With a youthful frame and delicately crossed legs, this angel strikes a contemplative pose while resting on her elbows in a gentle prayer pose. Intricate details like realistic feathers on the wings, an ornamental arm band featuring green ivy and crisp leaves and flowing hair in the softest shade of dusty blonde make this a true collector's piece. The piece is completed by its overall soft matte satin porcelain finish. Give the Gift of Beautiful Memories Because of Lladró's fine attention to detail, each piece captures some of life's most memorable moments for posterity. That's why these figurines make such wonderfully thoughtful gifts. Imagine a wife's delight in receiving the "Happiest Day" figurine for her anniversary. Thoroughly modern, yet timeless, this piece commemorates the excitement, love and hope of the moment when a groom whisks his bride up in his arms and carries her across the threshold. The stunningly rich wedding gown is masterfully sculpted to realistically mimic the draping of silk, while the happy couple's faces gracefully tilt toward each other with the bride shyly meeting the groom's eager gaze. Here the magic of a Lladró piece can be experienced. This simple sculpture transports you instantly back to this special moment and those cherished emotions, whether for a first or 50th anniversary. A Truly Happy Holiday
Lladró also creates special pieces that are perfect for the winter holiday season. It is sure to be a happy holiday when you display one of Lladró's specially created winter-inspired pieces like "Talk to Me," a figurine that joyfully celebrates the winter tradition of snowman construction, right down to the carrot nose!
This is one of Lladró's most colorful pieces and features a charming little boy gently prodding his newly fashioned snowman to life. Full of animated detail and elegant shades of blue, white and brown, this is one piece that will make you want to curl up next to a fire with a cup of hot cocoa and hope for a snow day.
Additionally, Lladró creates commemorative holiday ornaments, like the porcelain Christmas tree ball, exclusively created to commemorate a specific year, these ornaments are retired shortly thereafter. Beautifully engraved silhouettes and hand-painted matte finish ensure these pieces will become cherished family heirlooms that will be the obvious centerpiece of the Christmas tree.
"Elegant Touch" is another perfect piece for a home's gathering spots. Guests to your home will delight in this piece's endearing display of childhood fancy and the bond between a girl and her dog. Show your love for laughter and your soft spot for animals with this charming figurine which showcases Lladró's skill for crafting pieces featuring innocent faces and evocative scenes.
Lladró figurines are highly prized collector's pieces, which offer a great investment to anyone looking to become a connoisseur of porcelain art. But they aren't just for putting on a shelf somewhere safe and out of the way. The beauty and appeal of Lladró porcelain is in the joy it creates for the owner. These are pieces that you'll want to have close by, on an office desk, on a nightstand, anywhere you can easily see them. They are also pieces that will show guests your personality and style. Collect Lladró handcrafted pieces for their artistry, but love them for the way they make you feel.
Jacqueline Rupp is a freelance writer who writes about popular products such as Lladro and how to shop online.
Porcelain figurines have served as treasured keepsakes and valuable collectibles for years. And when people think of fine porcelain figurines, one name comes to mind - Lladró. For long time collectors and novices alike, these beautiful figurines make unforgettable gifts. This helpful overview provides a background on the company's rich culture and history and describes some of the most beautiful figurines that Lladró has to offer.
Lladró is famous for capturing beautiful moments in time in their figurines. The "Soft Breeze" figurine is a prime example. Introduced in 2009, "Soft Breeze" features a young girl standing with her face to the wind as her dress and scarf sway gracefully in the wind. This piece conveys to us a serene moment in communion with nature. Lladró captures the magic of the wind in this lovely piece that is sure to draw the attention of all Lladró porcelain lovers. Standing 8.66 inches in height, this stunning figurine weighs 0.87 pounds.
Lladró has a plethora of figurines that showcase children in timeless poses. One such worldwide favorite is the "My Loyal Friend" figurine, featuring a boy and his dog staring at each other sweetly. Introduced in 2002, the sculpture portrays two loyal companions, captured in a tender moment. This piece is painstakingly crafted with intricate details, including the pleasant look on the dog's face and the cable knit design of the boy's sweater. Standing 9.84 inches in height, the "My Loyal Friend" figurine weighs 1.45 pounds.
If you like this figurine, you will probably adore its sister piece, "A Warm Welcome." Also introduced in 2002, the sculpture features a beautiful golden retriever greeting a little girl with enthusiastic affection. In response, the small child embraces the dog to create a picturesque, heartwarming scene. The color of the dog's fur is intricately created with meticulous detail with every stroke. Standing 10.24 inches in height, the "A Warm Welcome" figurine weighs 1.94 pounds.
The "Oh Happy Days" figurine is yet another cute childhood moment, fashioned in fine porcelain. This handmade piece features two small children, followed by a playful puppy. Hand painted in delicate pastel shades, the piece reminds us of those joyful times as children, carelessly playing in the summer twilight. Delicate flowers complete the peaceful scene. Standing 8.66 inches in height "Oh Happy Days" weighs 1.35 pounds.
Lladró's subject matter also features idyllic moments shared between men and women, and a beautiful example of this is the figurine entitled "Happiest Day." This piece is a tribute to that special moment when the groom holds his bride in his arms on their wedding day. A marvelous piece, "Happiest Day" depicts the memories of a once-in-a-lifetime moment through the wedding clothes of the bride and groom. What makes this figurine so special are the minute details in the bride's pearl necklace, her earrings and the decoration of her dress that perfectly mimics embroidery. One of the supports for the piece is the train of the bride's gown, a clever and unique feature.
If you're in the market for a gift that will forever be a conversation piece, then you will certainly appreciate the "Flowers of the Season" figurine. Absolutely blooming with vibrant color, this handmade porcelain sculpture portrays a day at the market, in front of a cut flower cart. There are so many different flowers in this piece, crafted with such detail; you can almost smell them. A piece like this would be a treasured keepsake for your favorite gardener, or just someone who appreciate beauty of this magnitude.
Introduced in 1983, the meticulous methods used by Lladró artists when creating flowers are on full display in this piece. Only the most experienced and skilled artisans are allowed to undertake "Flowers of the Season." But the flowers aren't the only part of the figurine that draws attention. The young girl also captures the eye; her delicate gestures, beauty and innocence are portrayed perfectly with this figurine.
Whether you are looking for an unforgettable gift for a loved one, or are a collector of figurines yourself, you are sure to find a piece you love when looking at the catalogue of Lladró. With a tradition of quality over 50 years, you should give Lladró's collections a look today!
Robyn Alezanders is a freelance writer who writes about Lladro figurines and other products you can find when you shop.
The Sun Twin, Sun Heat, Edenpure, and Heat Smart portable heaters are awfully similar. They use roughly speaking ten cents an hour in electricity. That is only while they are heating. All of them utilize thermostats that regulate the high temperature. We could argue over what heater was designed first, which one is a reproduction of another one. Not an iota of that matters. They every one use the equivalent quantity of electrical power, give the same quantity of warmth, are made outside of the United states, and are each priced at approximately $399.
Every single one of these heaters utilize similar heating tubes. Some name them "quartz tubes" but they're really infrared light bulbs that give light and lots of warmth.
The statements in certain of the ads are exaggerated. The ads on occasion claim that the heater may heat "up to 1,000 square feet". How do they know? How lofty is the ceiling? What category of insulation do you use? How many windows? How frosty is it outside?
My familiarity with these heaters (we sell many of them in our retail store in Wooster Ohio) is that they will warm up roughly 800 square feet or maybe a tiny bit more, if the conditions are perfect.
Uninsulated basements will pull the warmth out of the room. These heaters will not warm up an uninsulated basement. Garages that are not tightly insulated will not be warmed up effectively by these heaters. Many rooms will not be heated efficiently. at one time
These limits have very little to do with the worth or proficiency of the heaters, and a lot to do with the way heat alone works. Heat raises in the air. A fan will be able to stir the warmed up air in the room, even a large room. But warmth will not travel down hallways, and around corners well. These heaters are for the chief living areas which are properly insulated.
The two heaters that are a little bit distinctive are the Solar Comfort heaters as well as the Riccar heater.
The Solar Comfort heater performs the same way as the others, but it employs four, quickly replaceable heat lamps that are 375 watts apiece. The Solar Comfort heater also offers a HEPA filter on the air intake. The Solar comfort heater has the benefit of a 15 pound heat exchanger which stores and releases warmth. This makes the Solar Comfort heater weigh about 45 pounds instead of the 30 pounds of the other heaters. The principle drawback of the Solar Comfort heater is how the heat lamps have to be installed when you open the box. It will not arrive assembled. The Solar Comfort heater typically sells for $495.
The Riccar Summer Breeze heater really is the single heater like this made in the USA at the Riccar manufacturing facility in St. James Missouri. The Riccar heater is distinctive in a few ways. The heat is produced by a steel heating coil that carries a 10 year factory warrant. The other heaters all carry a three year warranty.
The port the warmth comes out in the front of the heater is exclusive. It is slanted downhill that enables the warmth to make contact with parts of the flooring, before the warmth rises.
The protecting slats in the front of the heater are also insulated to ensure you cannot get burned by touching any part of the heater. The warranty on the rest of the heater is five years, and the Summer Breeze needs no assembly.
Make it a point to buy your heater from a seller that is able to honor the manufacturer's warranty.
Walk into any nightclub, and you're bound to catch a drift of some guy's cologne. Men today use cologne just as women use makeup or perfume-to enhance their attraction. But did you know that in the early days people used cologne instead of bathing?
Cologne was invented in the 1700s, primarily to be used in bath water. Strangely, it was also used as mouthwash and sometimes even as an enema! People believed cologne could cure just about any ailment. Cologne manufacturers even marketed it this way. Fortunately, we know more about science and medicine than our forefathers, and most of us will probably never take a sip of our favorite cologne.
Back in the18th century, people didn't bathe nearly as often as they do today. Perfume and cologne were necessities to cover up body odor. Cologne was also used to spruce up the odor of different rooms in a house. (Remember, this was before the days of plug-in scents and fragrant candles.)
What a different status these fragrances hold in today's society! Peruse any popular magazine, and you will see photos of glamorous men and women in advertisements for perfume or cologne. The fragrances are equated with sex appeal. Perhaps that is why so many men wear cologne when they go out to bars, parties, and clubs-ads lead them to believe the way they smell will determine the quality of the women they date. Dab a little cologne on the neck before heading out, and lean in close while dancing…. It's kind of like a pick-up assistant in a bottle!
Do women really like men's cologne, though? That depends. There was a time when it was considered okay to wear perfume or cologne to the office. Nowadays, though, it seems that many people are allergic to the fragrances, and some companies have banned cologne in the workplace as part of the dress code. Still, research studies continue to show that cologne can indeed trigger human pheromones, which can chemically increase sexual attraction. So maybe those ads aren't completely farcical? Looks like there is more to cologne than meets the nose after all.
Looking for the best home gyms? Home gyms come in many different sizes and varieties - so much so that it can get confusing.
While there's never been a better time to buy - you want to make sure you choose a home gym that will get you where you want to go, without wasting your time or money.
Everyone is different and needs different things in a home gym.
This article will lay out the 8 key features that make up the best home gym for you. Keep these things in mind when shopping and you'll easily be able to select the optimal piece of equipment for your needs.
The best home gym has these features:
1) Meets Your Goals
Not every type of home gym will get you where you want to go - you need one that will give you the results you want. For example, if you're looking to get ripped and build an Arnold-type body, you might want to consider plate-loaded machines or even leverage machines like the Powertec brand.
If you're looking to simply tone up and burn fat, you might want a power rod machine like a Bowflex.
If you're somewhere in the middle - you want to build muscle but don't necessarily want to go into bodybuilding, you might want a traditional weight stack machine like those made by Bodysolid or Bodycraft. The best home gyms will help you reach your personal goals quickly and efficiently.
2) Fits Your Workout Space
Gyms come in all different shapes and sizes. When shopping for a home gym, consider how much room you have available. Note the length, width and height of the room where you plan to place your gym. Some gyms are quite high or have a large footprint.
Also, when you look at the footprint of a piece of equipment, make sure you add at least 2 to 3 feet on either side of it for room to move, and an additional 12 to 18 inches in height (if it has a stationary chin up/pull up bar).
If the machine has a low pulley row station (particularly those gyms with plate stacks or free weights) and does not have a sliding seat (like some of the Bowflex machines), note where it is located. If it’s located on the outside of the machine (so you are sitting away from the machine), you will need to add at least 6ft to that size of the machine for workout space.
3) Lightweight/Easy To Move
If you're going to be moving the gym equipment around, you'll want to look for a home gym that is either foldable and/or lightweight. Many weight stack machines and plate loaded machines are not lightweight.
However there are other gyms like the power rods gyms that may fold up or are lightweight and easy to move around. These would be ideal for small spaces like condos, apartments or a smaller home gym.
4) Number of Exercises
When looking at equipment, keep in mind the number of exercises it can do. If you are a beginner, it’s important that the machine can give you a good total body workout (chest, shoulders, back, arms, legs), and the number of exercises isn’t as important.
But as you become more experienced, you will need to change those exercises and workout routines to prevent your body from plateauing (adapting to your training, and stop growing), as well as to fight off boredom.
5) Workout Routines
Some home gym manufacturers provide complete workouts for beginners, intermediates and advanced. As a minimum most of the manufacturers provide you a basic ‘How-To’ guide for each exercise. Some even add in DVD workouts to help you get started on their machines.
6) Weight Resistance
If you are new to strength training, you may find a typical 200lb stack or resistance more than enough to train with. But as you become stronger, you will either have to increase the number of repetitions (the number of times you do a particular move) or increase the weight.
That’s why it’s usually a good idea to pick up the additional weight if a manufacturer offers it.
7) Cardio Station
Does the home gym have a cardio station (usually a row station)? If you want a complete body workout (cardio and strength training), either make sure it has a row station, or look to adding either skipping, running, or a cardio session (kickboxing, etc) in your workout.
8) Warranty
A good warranty gives you an idea of the quality of the parts used in construction. This is important especially if you have a lot of moving parts, or parts that might not be available easily.
As machines become more ‘digital’, pay attention to the warranty. If they run on a digital system this piece of machinery may breakdown and make your equipment useless, unless you get it fixed. So you want to make sure the digital portion of the machine is covered by a lengthy warranty.
So those are 8 key features that make up the best home gym for you. Keep these things in mind when buying a home gym and you'll save time, money and loads of frustration.
Home Exercise Equipment – Choosing the Proper Equipment For Your Workout Routine
The fitness industry has become big business as more and more people work out to get in shape. Many companies have gotten onboard the bandwagon, and the number of different types and brands of home exercise equipment available is amazing. While it is great to have options, trying to figure out which piece of home fitness equipment is right for you can be an overwhelming process. One way to help manage all this information is to identify what type of exercise or training you plan to do. Add in other factors such as your personal fitness level, budget, and space available and pick the equipment that best fits your criteria.
What Is Your Goal?
Before purchasing an exercise bike, treadmill or other type of home fitness equipment, it is important to decide what it is you hope to accomplish. Are you trying to lose weight? Perhaps you want to get in shape, tone your muscles? Maybe you want a good cardio workout? Or you may have several of these results in mind. Exercise equipment varies in its effectiveness in certain areas and by knowing what you want from your workout, you will be able to focus on those that do what you want.
Assess your Fitness Level
Also do an assessment of your comfort level with different types of exercise or movement. Do you have weak knees or a bad back? Would you rather sit than stand? How is your balance? Each type of home fitness equipment requires you to use different posture and movements and you don’t want to pick something that will cause injury or irritate an existing condition. You also don’t want equipment that is uncomfortable to use because it will be difficult to stick to your routine.
Space Considerations
The fact is, if you live in a small apartment or have limited space in your home, you may not have room for a large piece of equipment like a home gym or weight sets. Many pieces of equipment fold up for storage, but if you have to move the coffee table or love seat every time you want to fold out the treadmill, you are less likely to exercise on a regular basis.
What’s In Your Wallet?
Some exercise equipment can be quite expensive, especially for a quality product. On the other hand, you can purchase some equipment off TV ads or special promotions for a very reasonable price, but does the stuff really work? And will it last for more than a few weeks? Most experts recommend that you wait to purchase home fitness equipment until you can afford to purchase something that has good customer satisfaction ratings and is made by a respected fitness equipment manufacturer. Also be aware that some types of equipment cost more than others and may not fit your needs or your budget no matter how long you save.
Consider Your Choices
Once you have assessed your needs and situation, you can evaluate the different types of equipment against your criteria.
Exercise bikes have been around for decades and have improved in design and function over the years. They have been proven to provide weight loss and health benefits if used consistently and correctly. They offer a good cardio workout as well, while limiting impact and injury to knees and other leg joints. They typically do not fold up and can tend to take up space. Exercise bikes fall in the economy or moderate range for price in comparison to other types of home fitness equipment, although some can be quite expensive, especially if they are computerized.
Recumbent exercise bikes, which put users in a slightly reclined position, place less stress on the back and knees but tend to cost more. Some people find the position and motion uncomfortable if they are used to traditional bike riding.
Treadmills are another type of fitness equipment that has been around for some time. They also provide a good cardio workout if properly used, and many come with built in features such as an adjustable platform and computerized workout to help enhance the effects of your exercise routine. There is some jarring and joint stress involved with running, on a treadmill or other surface, so this equipment may not be a good choice for those with knee and hip concerns.
Some treadmills fold up for storage, making them a good choice for those with limited space. Treadmills run the gamut in price range, and can usually fit in any budget, but in most cases you get what you pay for and a very inexpensive model may not be safe or effective.
Elliptical trainers are the latest craze in home fitness equipment. They provide the exercise benefits of walking or running while eliminating the impact on hips, knees, or ankles. This can be good for those with injuries or weakness in those areas. But others who are concerned about building or maintaining bone density may prefer a different type of equipment.
Some elliptical machines fold up to save space when not in use. They generally fall in the mid to higher price range compared to other types of fitness equipment, and again, price often reflects quality.
A stair stepper provides another choice for those who want to burn calories and get a good cardio workout with reduced impact to knees and hips. Stepping height can be adjusted to accommodate different body sizes and fitness levels, however, it can be easy to put too much stress on ankles and back when using a stair stepper. Both size and price are in the moderate range.
Some people prefer the variety and intensity provided by a home gym or weight training station. People are more likely to exercise if they have several different options to choose from, and a selection of different or adjustable equipment provides the opportunity to target all areas of the body. However, home gyms tend to take up more space than other equipment and will almost always cost more for quality equipment. It may also be important to have instructions before using some features of the gym to avoid injury.
There are many other types of home fitness equipment, including free weights, ski machines, ab machines, and hybrids like exercise riders. Be sure to research a piece of equipment before buying and avoid those that make claims that sound too good to be true – they probably are.
Many fitness experts and trainers recommend that you try out a piece of equipment before purchasing to be sure it feels comfortable. If buying online, try to find a gym or exercise store that has the equipment and give it a test ride. Most companies charge shipping and handling to return online orders if you return an item for reasons other than manufacturer defects or damage.
With all the choices for home fitness equipment available, you are sure to find a machine that fits your needs and budget. It just takes a bit of realistic planning.
People tend to make muscle building a lot harder than it should be. I can't say I blame them. With a plethora of muscle building magazines, stores full of hard to pronounce supplements, and advertisements promoting the latest fitness fad it's pretty easy to get overwhelmed quickly.
The truth is...the basic concept of muscle building is actually pretty simple. To gain muscle you must do two things:
1. Eat more calories than you expend
2. Break down muscle fibers through physical exertion in order to grow them back bigger (usually through weight-training)
These 2 critical principles are the foundation for any sound muscle building program.
Now...here's where things can get tricky. If you don't already know how to eat or weight-train properly then you must to learn how to do them CORRECTLY.
To tell you the truth, this is hard part. It takes many hours of research and many, many grueling weeks and months of real live application to master nutrition and weight-training.
The reason that it is so hard is because nutrition and weight-training for muscle growth have many in-depth intricacies, rules and best practices.
So rather than try to teach you everything, I will provide you the essential framework for muscle building in a simplified fashion.
Eating Made Simple:
* Determine Your Daily Muscle Building Calorie Intake Level. There are many advanced formulas to do this. A very basic one is to multiply your body weight by 20. (So if you weigh 140lbs eat around 2800 calories a day)
* Eat 5-6 Times a Day. Yes it's possible. Initially it will be hard, but your body will adapt if you are disciplined enough to make yourself eat every 2-3 hrs.
* Eat Well-Balanced Meals. Feed yourself the right way. Just because you are eating more calories does not allow you to eat unhealthy. NO JUNK FOOD. You should eat balanced portions of complex carbohydrates, proteins, and essential fats.
* Consume Plenty Of Protein. Protein is an essential ingredient for muscle building. An old rule of thumb is to consume at least 1g of protein per lb of bodyweight a day (If you weigh 140lbs consume 140g of protein).
* Drink A Lot Of Water. It cannot be overemphasized how important water is. For a very basic calculation drink a minimum of ½ your bodyweight in ounces. (If you are 140lbs drink at least 70 ounces a day)
Training Made Simple:
* Develop A Weight-Training Routine. Weight-Training Routines are widely available through books in print and on the internet. A weight-training routine will outline which exercises need to be performed, when they should be performed and how many times they should be performed.
Any sound muscle-building weight-training routine will require you to...
* Weight-Train INTENSELY. Place your muscles under stress far above and beyond normal circumstance to promote growth. This means train with maximum effort every repetition of every exercise.
* Lift Heavy Weights. Lift HEAVY weights to achieve maximum muscle fiber break down.
* Progressively Increase. Systematically increase the difficulty of your workouts to continually challenge your muscles. This means increase weight or repetitions performed (or both) for each workout.
* Allow Adequate Time To Rest. Muscles need time to FULLY RECOVER after being subjected to intense stress. Do not work out a single muscle group directly more than twice a week. (Working a muscle group directly only once a week is often the recommended standard)
* Limit The Length Of Your Workouts To 60 Minutes Or Less. Prolonged intense physical exertion beyond one hour can lead to increased muscle loss.
* Workout No More Than 3-4 Days as a Beginner. Over-training is a fundamental error of many beginners. To reiterate your body needs time to FULLY RECOVER from previous weight training sessions.
* Workout All Of Your Muscles. Incorporate weight lifting exercises to stimulate muscle growth throughout your ENTIRE body for maximum overall muscle growth and to keep muscular symmetry.
* Be Safe. Exercises performed with free weights can be very dangerous if not performed properly. If you are inexperienced it is highly recommended to do adequate research on the matter to perform the exercises safely and correctly.
Where To Go From Here:
Remember what I have provided is just the essential framework for building muscle in a basic simplified format. If you follow the key points here you WILL gain muscle, however, you still should continue researching to gain a FULL understanding of the principles I have laid out.
There are many great guides on the internet that will give you an in-depth, comprehensive review of the basic information I have provided you.
Just remember everything you learn about muscle building going forward should relate back (in some fashion) to the two the simple overarching principles outlined here (Nutrition & Training).
