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Posts Tagged ‘gain muscle’

Hi everybody,
I set up this website as a place for anyone who may be interested in learning how to lose subcutaneous fat , put on muscle and just in general needs to reduce pain, perform better and look better.

Any of you males out there tired of being wimpy frail tiny creatures? Maybe the gross tonnage has gotten out of hand and you need to get rid of fat and put on muscle.

Ladies , are all the curves in the right places?

Don’t worry , there’s help. Inside you’ll find tips and tricks for reducing fat and building muscle, plus reviews of the leading diet, nutrition and training sites on the web. So you are able to learn from the best people in the industry. Just find which one you like best.

There are workout programs that have nutrition tips and nutrition programs that offer training tips and home exercise equipment that takes up very little or no space. All of them will teach you how to lose fat and put on muscle.

You’ll learn that you can’t out train poor eating habits, but a clean healthy diet plan will make up for a poor training plan or no exercise at all. So even the masters that offer training focused sites will also provide you with great dietary information to get rid of fat and add muscle.

A simple rule to remember , in your effort to reduce fat, is to burn fat as opposed to starving fat. To burn the fat you do anaerobic exercises to add on muscle. You will then burn fat during your rest and recovery period over the next 24 – 48 hours. If you try to starve it, you will only cause your body to go into starvation mode and it will then try to store more fat. EAT MORE, EAT BETTER and EXERCISE HARD.

Some of these sites offer a members only area where you can join a group and learn things from other people. Some memberships are part of the package and don’t have an extra cost. Others will be an insiders club that will have a recurring membership fee. You will be able to communicate with people that have the same problems as you and find out how they overcame them. There are even transformation contests to motivate you to get the body you desire.

Here’s a great all around site if you’re looking for the best of both worlds (exercise and nutrition all in one; No Nonsense Muscle Building by Vince Delmonte.

This is a good site with a huge members area, containing up to date information on bodybuilding and nutrition with a huge amount of additional materials. See my Nonsense Muscle Bulding review.

So whether your interested in obtaining the best and latest in training science and/or you want to know the best diet and nutrition guide-lines to follow, I’ve put them all together for you in one site. Diet and exercise go together, you can’t lose fat and put on muscle unless you follow both.

Many people want to know if drinking alcohol can impact muscle growth. The answer is a big yes!

This will not be a speech against alcohol. I’m not anti alcohol at all. I drink myself a few times a month.

If you’re on a muscle building program, consuming too much alcohol will have a bad impact.

Here are 5 ways that excessive drinking can slow your muscle gains…

#1 It Slows Protein Synthesis

Amino acids have to band together to form proteins. This is protein synthesis. Drinking large amounts of alcohol can slow this process down by about 20%.

Your muscles are mostly water and protein, so you see how this might be a problem!

#2 It Lowers Testosterone

If you want to gain muscle, testosterone is your best friend!

#3 It Dehydrates You

To break down the alcohol, your kidneys must filter a lot of water. This can cause major dehydration

Your muscles are about 70% water, so even slight dehydration is a problem.

#4 It Depletes Your Body Of Vitamins And Minerals

Excessive drinking causes vitamins A, C, B, calcium, and other minerals to be drained at fast rates.

This negatively impacts a lot of functions within your body, including processes that help repair and grow muscle tissue.

#5 It Causes Fat Storage

Alcohol can also be fattening. For one thing, the calories are empty and contain no nutritional value. Two, alcohol disrupts your body’s Krebs Cycle. The Krebs Cycle plays a role in fat burning processes. Gaining body fat means your muscle will be covered up.

If you want to build muscle fast, monitor your alcohol intake and drink in moderation.

Drinking alcohol sometimes won’t hurt too much. If you get drunk every weekend, do realize that it’s going to slow down your muscle gaining ability.

Before you start to drink, have lots of water and eat a high protein meal.

Terrence Banks has a site on how to build muscle and tips on the fastest way to build muscle.

Eating appropriately is the most vital part of your bodybuilding meal plan.

In my eyes, it is tougher to eat appropriately, than it is to go to the gym and work a 2 hour weight training session. Most people have experienced that. I was advised to eat appropriately. I took the advice and acted on it. My size and muscle mass skyrocketed.
Most people think that feeding themselves with massive protein food and less of other food will help them build mass. If that’s what you do, you could have some serious malnutrition problems arise, as you wont be getting all that you need to function. There’s no reason to build muscle and in the process getting weak physically.
What you really want is to have the right proportion of protein in your diet, especially when your body is ready for it. My muscle mass diet starts as soon as I get up. Breakfast every morning is scientifically proved to be the best to fire up your digestive system and muscles; it also gets your body prepared for the entire protein intake during the rest of the day.
It is good, if you can include lots of complex carbohydrates and fibers in your breakfast. Whole grain bread and porridge is an ideal breakfast. Essential to good digestive health, fibre and vitamins prepares you for more protein intake, your body will react on it after a few hours.
Beef and chicken are not food that can be easily digested early in the day. Proteins that are not easily digested should be taken later in the day.
At about 10 in the morning, you should be ready for another protein intake. At this time, it is recommended that you eat broccoli, cottage cheese and brown rice. If you have a sweet tooth, low fat and sugar yogurt with banana and some whole meal bread is a good alternative to include in your bodybuilding diet plan
The next hour for having something to eat ideally is twelve. Eat food that contains fiber and protein, tuna or chicken salad with whole meal bread will be good. Alternatively, you may eat low fat quality sausages or chicken breast meat.
Around 3pm, eat a tub or 25g of cottage cheese if you have not had it earlier in the day. Having some vegetables which are high in iron will  keep your energy levels up and your mind active. Silver beet or steamed spinach or potatoes can be included as well, as part of a balanced bodybuilding diet.
If you plan to start training at around 7 in the evening, you are advised to drink some protein shake 30 minutes before you start training. If you have a really heavy shake before the training, you may experience cramps, so keep it light, 250ml of milk mixed with 2 scoops of whey protein will be ideal.
After training, you should have a decent protein shake e.g. 400ml of milk mixed with 3 or 4 scoops of whey, some eggs and banana. It is vital to the bodybuilding diet to drink your post-training shake. At about 9pm, have your tea. Tea should contain 300gms of protein which is equivalent to a chicken breast meat or beef or fish around . Have tea with some brown rice, fresh vegetables and beans, and wash it down with lots of water or fresh fruit juice.
Sticking to muscle building foods like this, will help you net awesome muscle gain results, fast.

Bodybuilding is a controversial sport. Many people are confused about how to get results. One of the serious challenges is all the differing opinions related to how to build muscle.

The best thing you can do achieve success in bodybuilding is to be consistent. Consistently continue to experiment and learn what works best for your body. That is one of the best things you can do is simply keep at it. If you are not making much progress try something different but do not switch things up to fast. Give each new thing you try a few weeks before you make your final judgement.

Always stick with anything that gives you progress. If your system gives you results do not change anything until you have maxed out the current progress. Only after your results stop should you investigate what to do to get them going again. If you want to get a running start on this a program like muscle gaining secrets by Jason can get you started.

Lots of people will tell you that their system is what you need to try but there is no sure way of knowing if that will work for you. What you need to do is test them out on your body. People often claim that HIT training works better then volume training but each style of training has their hard core advocates. Again pick a workout program that you can fit into your life and try it out.

What you should consider is finding a system that makes since to you and try it. But remember that not only is the workout important your diet is also important. So while you might have a great routine you might be neglecting some important aspects of nutrition and rest in order to get best results.

Over an again you can read about people packing on 15 to 20 plus pounds of muscle in a couple of months. It is possible but is it possible for you? Not every human has the same potential to build muscle at the same rate. However you can build muscle so do not quite or give up if you only add 4 pounds of muscle in a month. Instead look for ways that you might be limiting yourself through diet and rest.

The bottom line is that you need to find what works for you! Only you can do this, it will require careful tracking or your diet, workouts, and recovery, but it is essential if you want results.