Muscle Building Diet - How To Structure Muscle Diet

Dismantle the tail in the weight room does not take you very far. Without a nutrition plan high quality designed around your specific needs...
Muscle Building Diet - How To Structure Muscle Diet

Muscle Building Diet - How To Structure Muscle Diet

Dismantle the tail in the weight room does not take you very far. Without a nutrition plan high quality designed around your specific needs...
Muscle Building Diet - How To Structure Muscle Diet

YOUR POST TITLE

MM-DD-YY

Do You Really Need Food Supplements To Gain Muscle?

Posted by Lawrence


Do you really need supplements to gain muscle mass? First, it is important to distinguish between taking supplements and steroids, anabolic steroids to bulk up just is not ideal. Can not be put more clearly than that. They will help you in bulk, but they do unspeakable things in the body, reproductive organs.

Now back to the original question

Well, the answer to the question of whether or not you complete a simple yes or no answer is difficult. Opinions are divided on whether supplements are needed in the diet to build muscle mass. The next time you see a pencil-necked little guy a pocket protector, to ask if you take any kind of workout supplements. Now go up on a guy a great set of pipes and puffed his chest and ask him if he is to take supplements.

You probably already know the answer to question

The truth is that it takes much time to compose a diet and foods that keep you going all day. With six or so meals each day, it is difficult to organize it every day, and it is also very difficult to get enough protein and other nutrients without extra. Supplements are good not only because they are formulated to help you in your quest for bigger muscles, but also because they can be convenient. Not everyone has a lot to spend on supplements, and if you go buy everything we could find you have a closet full and an empty wallet in no time. I recommend only using supplements for reasons of convenience ... unless you have an unlimited budget and want to mess around with later supplements and are hyped up in the fitness mags.

Be smart

You can save money if you buy in large quantities. To do this, you must be serious about your workout plan. Do not be one of those people going to buy a can of 3 kg of whey proteins under the sink and let it sit for a few years. You should also be concerned about false signs that say ridiculous things, including an increase of 10% more muscle mass during the week and things like that. These types of benefits are not only possible when it comes to muscles, and there are people who just want to separate you from your money. Jump to well-known brands, and you get what you're looking for. Another suggestion is to buy them at places like Costco and Sam Club ... where you can usually find the most popular supplements cheaper. Another option is to buy online. Probably the worst place to buy supplements, gym or local health food store.

Thursday, April 14, 2011
Read More

Sensible Exercises Belly Fat

Posted by Lawrence


Abdominal fat can be described as balanced a nuisance because it affects both men and women without discrimination. Therefore, the belly fat exercise is as effective, so that both sexes benefit from it.

For starters, the state is simply caused by too much food and too little exercise. For women, the authors can also be pregnancy and childbirth. For men, belly fat may be a direct consequence of beer and a few visits to the gym.

Whatever the reason seems to be, it is simple and very effective exercise that can step in and provide a permanent solution. First of all people to understand that love handles composed of a long period of time. This means that the adoption of a fire brigade approach to the problem is not only to be effective. regular exercise sessions and constant over a long period is much more efficient.

One of the jogging exercise more effective belly fat ...

This method is effective, because running is intensive. For almost all parts of the body. More specifically, it is the sweat and jogging is a great way to get fit.

It should be noted that each jogging session must be made at least fifteen minutes for maximum benefit. The point here is that the important thing is not really the speed of the runner. The duration of the session of jogging is more important than speed.

Another good way to deal with the love handles is skipping rope ...

This may seem simple to most, but not as easy as it sounds. Jump rope works best if it is carried out at different speeds. The treatment should last for about twenty minutes. Alternating fast and slow speeds, the maximum benefit is almost guaranteed.

Do not just keep all the exercises for belly fat at the waist that is stressful and demanding exercises.

Swimming is another good way to achieve this goal. This is a form of exercise that can be considered a pleasure. This can be done by applying some creativity in their use. Alternating swimming and just floating in the pool, you can get a lot of benefits without the feeling that it is actually working.

Other ideas great workout, football, basketball and a few yoga positions ...

The two footballs and basketball are efficient because they involve travel throughout the duration of the game as some yoga positions "plow" are also beneficial. This is because these works in the same way to do crunches and push-ups. They tend to strengthen the abdominal muscles. To turn fat into muscle, the abdomen becomes very strong.

Finally, I must say that exercise alone will not solve the problem ...

For best results, belly fat exercise is to combine sensible eating habits, exercise sessions also need to do constantly. This is a great way to get rid of this condition.

As the ad says, "Just do it", so enjoy your new-muscled stomach.

Tuesday, March 22, 2011
Read More

No Gain in Muscle Mass? Three Reasons Why You Can Not Reach Your Weight Goals

Posted by Lawrence


Although there may be many reasons - whether personal or medical - might be difficult to gain weight, here are some of the most common challenges.

# 1 - the wrong diet

High-calorie, balanced diet is essential to any weight gain. Health officials agree that the minimum contribution IS1200 calories per day for women and 1800 calories a day and men. optimal caloric intake of each man is different, however, and calculators are available online for those who want more detailed information. To gain size, add about 500 calories to this number, and you are able to obtain enough energy.

It is also important to eat a diet rich in protein. This will not completely non-carb. Instead, increase the amount of protein consumed against the amount of carbohydrates you eat. Not only that provides the basis for the new muscle mass, but offers another source of calories.

A balanced intake of vitamins and minerals are absolutely essential for healthy weight gain and effective, a fact often forgotten in the debate carb-protein. A number of fruits and vegetables provide the full range of nutrients needed for victory, that you want.

Essential fatty acids are also essential to build muscle. Omega-3 and omega-6 fatty acids are those that a lot of press. They are easily found in fish and some seeds and nuts, so there is no excuse to exclude them from your diet.

# 2 - Exercise Wrong

While this may be obvious, say there: the power is not enough for healthy weight gain. Exercise is equally important for healthy weight gain. It need not be a chore, however. For a good balance of fat and muscle building leaving only a series of basic tips.

Participate in light exercise at least 30 minutes a day 3-4 times a week. This can be brisk walking, running, swimming or a sport of their choice. Is supposed to be fun, so choose an activity you enjoy.

Do strength training at least 3 times a week. Now strength training simply means giving your muscles a good workout with more than their normal weight. The gym is an excellent choice, but the same body weight exercises at home can be considered strength training. That's where the real muscle growth will occur.

# 3 - Lack of motivation

This is probably the quickest way to fail at something, especially something that requires much attention as regular weight gain. It is easy to take a break, there will be at the end of all the efforts you've put into it. So, good motivation, the real goal and a solid plan, all go a long way to lift the weight gain you want.

When it comes to motivation to decide very clearly what you want. In this case, it could be as simple as a goal weight. It would also be a target, but not enough when it comes to setting goals. During a major goal is too abstract, then breaks down into the steps needed to achieve this goal. Finally, make a plan to create a schedule and stick to it, even with setbacks.

So there you have it ... Three of the biggest pitfalls of trying to gain weight. Overcoming these obstacles and you meet your target weight quickly.

Read More

The Ten Best Ways To Increase Muscle Mass In Two Weeks

Posted by Lawrence


Many of us are struggling to increase muscle mass. Some people may have been trying for months without any visible result, you can eat as much as they can. Instead of building more muscle, and sometimes during the filler in our fat more muscle mass. Not all that despair and blame your DNA if you do not show Arnold Schwarzenegger. Building Muscle is a rule of thumb, if you do not see any improvement in the relevant two-three weeks, there must be something wrong with your diet or training.

Follow these tips to two to three weeks and you will end up bigger than before.

1. Have you tried to eat five or six times a day? Remember that your appetite is lower than normal, because you eat more often. Do you still eat junk food as a filler during the period? If it is cut off. Not only for the junk food to add extra fat in the abdomen, but also slows down the body's metabolism.

2. Immediately after training, eat something that can give you some protein to repair muscles and carbohydrates to replenish your energy. Carbohydrates after a workout is important to replace glycogen used during strength training. In addition, it can give the insulin to kick in so that the protein can be absorbed more quickly.

3. Eat real food (not going) with a maximum of one hour after a workout.

4. Take a multivitamin every day. Vitamin B can actually help your body digest food more easily. It's a waste after all, if your body can not completely digest the food you ate.

5. Do not work more than an hour and not do too much cardio. work more than an hour is a waste because you need those calories to build muscles.

6. Do not train the same muscle more than twice a week.

7. Train your muscles nine to twelve training systems. This means that you will form a group of muscles in three to four different exercises, three to four sets each.

8. Adjust the weight so that you can only carry six to eight repetitions when you can.

9. Do forced reps. After lifting to failure, ask your training partner to help you lift the weight. To bear the weight at the first position and slowly lower without the help of his partner.

10. Have you ever heard of high intensity? In this training you can remove as much as possible and the rest just take a breath (one or two minutes).

Sunday, March 20, 2011
Read More

The Importance Of Weight Lifting And Diet

Posted by Lawrence

Your weight training and diet are both very important aspects of your workout. To construct a physical big, you should pay attention to both. Weightlifting will not give you that 50% of the results you want. Your diet accounts for approximately the remaining 50% of your results assume both sleep and recovery are all supported. So many people neglect their diet, while looking to build muscle and get in great shape. It's a huge mistake and will slow your progress and achievements towards the bottom. People often say that the easy part is training, but the hardest part is sticking to a good solid diet.

I am somewhat agree. People seem to be easy to put time and effort to get to the gym and exercise, but struggle when it comes to something as simple as eating a good diet that will help you get the most out of training. Equally important is the diet, you do weight lifting routine should be effective, in order to encourage the muscles of the right to force them to grow bigger and stronger. When planning a routine of lifting weights, you can choose a custom weightlifting distribute or proven weight lifting program. Simple weight lifting could be split as follows:

Monday

Chest + Back

Wednesday

Triceps + Biceps

Friday

Shoulders Abs + + traps

It is a further 3 days. If you only have time to train 3 times a week, then it will be perfect for you. But you can also create your own split 4 or 5 days if you want to do. Try it and add about 3-4 exercises that you perform for each muscle group. A typical example of a trunk and drive back:

Back

3 sets of deadlifts

3 sets of barbell rows

3 sets of dumbbell rows / Lat milestones

Chest

3 sets of flat bench press bar

3 sets of incline bench press with barbell

3 sets of incline chest openings

A quick note about 4 days or division. If you decide to make 4 or 5 times a week to make sure you do affects each muscle group hard once a week. On the odd occasion twice a week can be effective if you have a weak body part that you want to learn, but make sure to leave sufficient recovery time between muscle groups. Weightlifting columns are not the only set of routines, you can follow. Documented training programs like weight or 5x5 Rippetoes Bill Star is also great for building muscle and size. They are also effective for beginners.

Your diet. Your weight lifting diet should be rich in protein with lots of calories, carbohydrates and fat, so you can gain weight and grow. To gain weight and muscle you need to eat more than your maintenance level of calories each day. Do not overdrive calories if your body does not require, or you have fat. A reasonable number of pull is 500 calories over your maintenance level of the body. This will help you set the size and muscles while helping to minimize fat gains.

Planning an effective weightlifting power to help you build the physique you desperately want can be confusing for some, let me briefly explain the easiest way to build your diet so you can maximize your gains in the gym.

Calories. Consume about 300-500 calories above your maintenance level. When you find your weight stable or decline slightly, add another 200-300 calories in your diet.

Proteins. development of muscle mass effectively requires at least 1 gram of protein per pound of body weight. A person who weighs 160 pounds needs at least 160 grams of protein a day. The best foods for building muscle protein are lean cuts of beef / steak, chicken, turkey, lamb, pork or fish. Other foods rich in protein are the most important egg, whey protein shakes, cheese, cottage cheese and milk.

Meals. The entire day to spend about 4-7 meals. Meals must be large meals, which meet during the day and prevents you from eating properly afterwards. Something simple, like a protein shake, eat a meal of milk can be calculated, if you want. To help meet the protein intake of the day at each meal should consist of proteins, like chicken and the production of about 30-40 grams of protein each session.

Try and space your meals evenly throughout the day. 3 hours apart, is a sensible choice. Get up early or at a reasonable time to make the consumption of meals easy. Try to eat your meal when you get up late, it will be very difficult for you to get the right amount of calories and protein for the day.

Do the rest of your meal with complex carbohydrates and vegetables such as baked potatoes, sweet potatoes, brown rice, wholemeal pasta, coarsely spaghetti, bread, broccoli, carrots, etc. Remember that a good diet make even better results in the gym so do not forget!

Wednesday, March 16, 2011
Read More

Build Muscle - How Much Protein You Should Take To See Gains Major Muscle Groups?

Posted by Lawrence

Are you tired of not making any progress with you muscle size? You wear the same clothing size for the past few years. Getting big requires huge effort. Eat big is not enough to get big. It's not as simple as putting extra calories in your diet. It's about what, when, and how much you eat. Eat more protein, less fat, and less carbohydrate. The bigger question is how much is too little protein? How much is too much protein?

It is widely known that protein is the building block of muscles. No matter how hard you train, you can't get big if you don't eat enough protein. During workout, the muscles are broken down due to the high physical intensity. The process of building muscle takes place during your rest period. To grow bigger, your muscles need protein to rebuild themselves.

Chicken, meat, beans, milk, and nuts are foods high in protein. Bodybuilders have to keep the protein up in their diet to preserve or gain muscle mass. More mass and less fat is the key to perfect physique. You have to choose foods high in protein and low in fat so that you can keep your body fat levels low while maintaining your muscle mass. Foods that fit into this category are lean meat, chicken breast, fish, whey protein, etc.

For people with average weight, the daily protein requirement is no more than 1 gram per kilogram of body weight. For athletes, they have to take extra protein to support muscle repair and promote muscle growth. The daily requirement for athletes starts from 1.5 to 2 grams of protein per kilogram of body weight. A more serious bodybuilder will increase his protein intake up to two grams per pound of body weight.

If a bodybuilder weighs 200 lbs, he needs to take 400 grams of protein a day to promote muscle growth. That equals 3-4 pounds of chicken breast, distributed 4-5 times throughout the day. If you have almost no time to prepare your meals, you can consume protein shakes to meet your daily requirement.

Usually, one serving of protein shake will give you 22 grams of protein. Compared to other natural protein sources, protein shake can be easily digested compared to other natural protein sources, therefore it is very good to consume after an intense workout. After a workout, protein synthesis skyrockets and stays the same for a 24 hour period. This is why athletes are suggested to consume simple carbohydrate and protein within the first 45 minutes after workout. The post workout meal may be the most important meal throughout the day for those who are into bodybuilding.


Read More

Top Workout Routines To Build Muscle

Posted by Lawrence

Nobody likes to look weak and sickly, so training routines to build muscle are so popular.

There may be a bit of a misconception in some quarters about the ability to find high quality, top of the line training to build muscle.

If you are hoping to compete as a professional bodybuilder, this may very well be true, that would be bad luck to find training programs easier to transport large amounts of muscle to a major now.

For those who may be new to the world of lifting weights, some simple exercise routines to help change the physics of the better fast enough.

Most of these training programs must be handled a moderate amount of weight, and 8-12 representatives, and 3 to 4 September

There is no reason to go overboard by adding repetitions, sets, and weight. You can get decent results in a more moderate approach to education.

Basic routine:

Plan your workout to build muscle, which aims to hit all the major muscles composed during the four days a week training program.

You must run the main compound exercises are designed to target the major muscles.

This includes the bench press, shoulder press, military press, lat pull-down menus, the overhead triceps extensions, etc.

Usually top 2-3 weightlifting exercises the body Ven is recommended. Choose 2-3 body parts per session.

You can work one or two of these body parts twice a week if you want, but not more than one or two.

The method of pre-exhaustion:

This is a way to increase the level of difficulty of exercises to stimulate muscle growth potential.

The method of pre-exhaustion is not easy and should never be used for more than 2 parts of the body once a week.

It is the isolation exercises with the latest round goes to exhaustion and then immediately switch to a corresponding compound exercise.

Frames complex exercise the same muscles as the exercise of isolation.

The difference would be the possibility of having other secondary muscles in the compound exercise to increase muscle fatigue process of growth based.

A simple example of how this works would be to perform chest flyes to fatigue, then proceed to a bench press.

The muscles in uniform will try to accelerate the growth process due to too high by the method of pre-exhaustion.

Super-frame:

This is basically the one developed to simplify the creation of strength training ever developed.

Perfect for those who have little time and desire to build extra muscle.

Basically, it was fixed make 3 or 4, one after another without rest.

Then I rested for a moment and repeat the super-set.

The key here is that 3 or 4 years should be very different.

You do not work the same muscle group exercises to avoid muscle fatigue.

A common example of a superset is lying / squat / military press, triceps extension.

Again, these training routines for muscle building are among the best of the best in terms of good results, and do it without running the risk of burnout.

That's why they're so popular and will continue for long.

Wednesday, March 9, 2011
Read More