A large thick chest is generally one of the primary goals of any weight trainer or bodybuilder.
To understand how to build a massive chest you must first understand what muscles comprise the chest and how to target them specifically.
In building a strong, powerful chest we target a number of muscles: the Pectoralis Major and Minor, and to a lesser degree the Serratus Anterior, the Intercostals and the Front Deltoids.
The primary and most visible muscle of the chest is the Pectoralis Major. It is a thick muscle in a triangular fan shape across the entire chest area. It is connected to the skeleton at three different points, the sternum, the clavicle (collar bone) and the shoulder (armpit).
The Pectoralis Major is divided into two sections, the Clavicular section which is the upper portion of the muscle connected to the Clavicle, and the Sternal which is the lower section of the muscle connected to the Sternum. Whilst they are connected in two different areas, they are still the SAME muscle.
There is a common misconception that the upper pec (Clavicular section) is the Pectoralis Major and the lower pec (Sternal section) is the Pectoralis Minor. This is not the case.
The Pectoralis Minor is a smaller triangular shaped muscle actually situated underneath the Pectoralis Major and is not generally visible. However this muscle is trained in conjunction with the Pectoralis Major and when it grows it can help to push the Pectoralis Major out to give the appearance of a bigger chest.
The Serratus Anterior (small muscles situated along the chest wall and around the ribs), Intercostals (smaller muscles positioned between each rib) and the Front Deltoids (shoulder muscles) are all muscles that whilst not part of the chest itself, each perform a stabilising function during chest exercises and when developed properly help give definition to the chest.
By hitting the muscles from different angles using different exercises you will achieve maximum growth of all muscle fibres in the shortest time possible.
The best chest exercises to increase bulk, strength and mass are Compound exercises. Those used primarily for shaping and toning are Isolation exercises.
Compound exercises involve the use of more than one muscle group through different joints in order to perform the exercise movement. Isolation exercises effectively isolate the working muscle and only involve movement though one joint.
Compound chest exercises to increase bulk include the bench press (and variations of), pushups, and dips. While Isolation exercises include flyes, pec dec, cable crossover and dumbbell pullover.
There are other exercises out there but these are just some of the most common.
Here is one of my original chest building routines designed to attack the Pec muscle from 3 different angles. It also provides toning and effectively works the other supporting muscles mentioned above. All exercises should be performed using medium-heavy weights and the target number of reps for each set are listed in brackets:
Incline Bench Press 3 Sets (12, 10, 8)
Dumbbell Bench Press 3 Sets (12, 10, 8)
Lateral Flye 2 Sets (12, 10)
Decline Bench Press 2 Sets (12, 10)
As a note, the best chest exercises to increase bulk are compound exercises performed with Dumbbells. This is because they allow each side of the body to work independently through the full range of movement. However limits on the dumbbell weight range at your gym or home or old injury may mean you are unable to use dumbbells all the time. That is when a barbell should be used.
This chest routine will provide you with a solid base on which to develop a thick powerful chest. I would recommend you use a workout log to record your progress so you know what you have to beat each time you set foot in the gym. Then when you exceed the target reps by one, i.e. you perform 13, 11, 9 it is time to increase the weights.
And always remember that REST is the most important factor in muscle growth!
Saturday, March 7, 2009
Friday, March 6, 2009
Burn More Fat - How to Burn More Fat
How to burn more fat for weight loss.
Burn the fat, Feed the Muscle is probably the best book I've read in my life. Why would a guy who's already dropped nearly 300 pounds want to buy and read a book about burning fat? Because I believe in constant and never-ending improvement. I've been coaching people for quite a few years and with my success in weight loss and now weight management, you'd think that I knew most everything there was to know about reaching your fat loss goals.
What would your life be like if you were fit and healthy? How would you feel if you lost 25, 50 or even 100 pounds? Imagine waking up every morning and feeling great about yourself.
Well, you're in luck, because I happen to have tried many different weight loss programs over the years, and can tell you about one in particular that is definitely worth looking into. It's called Burn The Fat Feed The Muscle, and it may be just what you're looking for.
When I first heard about this, I thought it was just another so-called guru peddling more fast weight loss 'secrets'. You know the kind...the one's that say you can eat as much protein and garbage as you want, but as long as you stay away from carbohydrates, the fat will just melt off your body.
But what intrigued me most was the title, Burn The Fat Feed The Muscle. Do you notice a word missing? The D-word...DIET! So I thought, maybe this one is different...BOY, IS THIS ONE EVER DIFFERENT!
After reading the product's sales letter, I thought it made some pretty serious claims and wondered if it was possible that someone had finally put together a program that actually shows how to lose fat (not just weight loss, but fat loss- VERY IMPORTANT) the safe and healthy way?
Weight Training Does it Better -- Or Does It?
Muscle burns more fat. Weight training is increasingly recommended as a fat-busting tool because some experts say extra muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. This is true and has been shown in metabolic studies. However, the differences are not that dramatic; perhaps less than a few tens of calories per day for each pound of muscle increased, for most people.
Does that mean you shouldn't worry about weight training? Certainly not, because weight training has many other benefits for health and performance, not the least of which is extra muscle. It's just that this advantage has been somewhat overstated and we need to get this fat burning thing right in order to develop the best weight loss and performance programs.
I bought it. I downloaded it, opened it up, started reading...and was absolutely blown away!
Why This Program Is Different From All The Rest
What I found different about this program was that it talks to both men and women as well as the 3 different body types. This may come as a surprise to some, but not all bodies are alike, so a one size fits all diet program does NOT work for everyone. That's why I like Burn The Fat Feed The Muscle, it covers all!
I have been bodybuilding and experimenting with weight gain and weight loss methods for over 20 years, and I can honestly say the I've NEVER come across a more comprehensive, step-by-step blueprint to help achieve the body you want in a healthy and safe manner. It also tells how to chart progress and make adjustments as necessary to meet your goals.
One of the many things I picked up is the secret of meal frequency and timing. Burn The Fat Feed The Muscle actually teaches how to turbo charge your metabolism and turn your body into a fat burning machine. Here's another thing you can appreciate, it goes into detail on macronutrients - protein, carbohydrates and fat and the ratios needed to shed ugly body fat. This program breaks down this somewhat complex and confusing information and presents it in a manner, with examples, that anyone can follow and understand.
Is there anything I DON'T like about the product?
Burn The Fat Feed The Muscle is a 341 page ebook that is packed cover to cover with very valuable information. It is in PDF format and due to it's length, you pretty much have to print it to follow along effectively. Be prepared to go through alot of paper and maybe an ink cartridge or two for your printer.
All in all, I highly recommend this product. You will not lose 30 lbs in 3 weeks, but you will have a step-by-step blueprint to help you achieve your weight loss goals in a healthy manner.
So, if you're looking for an ultimate weight loss blueprint, you need to check out Burn The Fat Feed The Muscle. It really does deliver on what it promises. It's priced very fairly, too.
Burn the fat, Feed the Muscle is probably the best book I've read in my life. Why would a guy who's already dropped nearly 300 pounds want to buy and read a book about burning fat? Because I believe in constant and never-ending improvement. I've been coaching people for quite a few years and with my success in weight loss and now weight management, you'd think that I knew most everything there was to know about reaching your fat loss goals.
What would your life be like if you were fit and healthy? How would you feel if you lost 25, 50 or even 100 pounds? Imagine waking up every morning and feeling great about yourself.
Well, you're in luck, because I happen to have tried many different weight loss programs over the years, and can tell you about one in particular that is definitely worth looking into. It's called Burn The Fat Feed The Muscle, and it may be just what you're looking for.
When I first heard about this, I thought it was just another so-called guru peddling more fast weight loss 'secrets'. You know the kind...the one's that say you can eat as much protein and garbage as you want, but as long as you stay away from carbohydrates, the fat will just melt off your body.
But what intrigued me most was the title, Burn The Fat Feed The Muscle. Do you notice a word missing? The D-word...DIET! So I thought, maybe this one is different...BOY, IS THIS ONE EVER DIFFERENT!
After reading the product's sales letter, I thought it made some pretty serious claims and wondered if it was possible that someone had finally put together a program that actually shows how to lose fat (not just weight loss, but fat loss- VERY IMPORTANT) the safe and healthy way?
Weight Training Does it Better -- Or Does It?
Muscle burns more fat. Weight training is increasingly recommended as a fat-busting tool because some experts say extra muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. This is true and has been shown in metabolic studies. However, the differences are not that dramatic; perhaps less than a few tens of calories per day for each pound of muscle increased, for most people.
Does that mean you shouldn't worry about weight training? Certainly not, because weight training has many other benefits for health and performance, not the least of which is extra muscle. It's just that this advantage has been somewhat overstated and we need to get this fat burning thing right in order to develop the best weight loss and performance programs.
I bought it. I downloaded it, opened it up, started reading...and was absolutely blown away!
Why This Program Is Different From All The Rest
What I found different about this program was that it talks to both men and women as well as the 3 different body types. This may come as a surprise to some, but not all bodies are alike, so a one size fits all diet program does NOT work for everyone. That's why I like Burn The Fat Feed The Muscle, it covers all!
I have been bodybuilding and experimenting with weight gain and weight loss methods for over 20 years, and I can honestly say the I've NEVER come across a more comprehensive, step-by-step blueprint to help achieve the body you want in a healthy and safe manner. It also tells how to chart progress and make adjustments as necessary to meet your goals.
One of the many things I picked up is the secret of meal frequency and timing. Burn The Fat Feed The Muscle actually teaches how to turbo charge your metabolism and turn your body into a fat burning machine. Here's another thing you can appreciate, it goes into detail on macronutrients - protein, carbohydrates and fat and the ratios needed to shed ugly body fat. This program breaks down this somewhat complex and confusing information and presents it in a manner, with examples, that anyone can follow and understand.
Is there anything I DON'T like about the product?
Burn The Fat Feed The Muscle is a 341 page ebook that is packed cover to cover with very valuable information. It is in PDF format and due to it's length, you pretty much have to print it to follow along effectively. Be prepared to go through alot of paper and maybe an ink cartridge or two for your printer.
All in all, I highly recommend this product. You will not lose 30 lbs in 3 weeks, but you will have a step-by-step blueprint to help you achieve your weight loss goals in a healthy manner.
So, if you're looking for an ultimate weight loss blueprint, you need to check out Burn The Fat Feed The Muscle. It really does deliver on what it promises. It's priced very fairly, too.
How to Gain Weight and Build Muscle Fast
Gain weight fast? To a world obsessed with getting skinny, this can seem an odd goal. But there are those of us who have workout goals that go against the grain. We need to know how to gain weight. Not just any weight, but Lean Muscle Weight.
Are you eating your prescribed six bodybuilding meals a day and not gaining muscle?
Have you been blowing your hard-earned cash on body building supplements with techie names like "Nitric-this" and "Cell-Max-that", yet still fall short of getting the size gains you're after?
You're not alone. Thousands of muscle building enthusiasts are needlessly struggling ? grunting and sweating for painfully little progress ? and mislabeling themselves "hard-gainer".
Building muscle, like accomplishing anything, requires some rational thinking and a well-executed strategy. It doesn't just happen because you made it to the gym and finished your workout. It won't occur simply because you're using a product that was purportedly created by a "genius" wearing a lab coat. Successful natural muscle growth takes place as a result of adherence to laws of nature ? just like success with any endeavor in life.
To back my point, let's look at what many muscle building aficionados counter-productively do in gyms around the world. This is a simplistic example, but some variation of this scenario is the cause for much unneeded frustration for too many natural bodybuilders.
Let's say Bill and Joe are training partners. They arrive at the gym to perform their much-anticipated biceps workout. Bill likes to start out with standing barbell curls and he's glad he has Joe there to spot him. Bill just knows that if he can get Joe to assist him with the heavy sets, some "forced reps" will really get his arms growing. He's decided to use the ever-popular 'pyramid technique' to work his way up to those heavy sets.
Bill ends up doing six sets. His sets are as follows 50 pounds/8 reps, 55 pounds/8 reps, 60 pounds/6 reps, 70 pounds/6 reps, 55 pounds/7 reps, 50 pounds/6 reps.
Bill feels proud of himself. It was a grueling biceps workout. His first three sets were moderately challenging. However, the 70 pounds he piled on the bar for his fourth set of 6 reps represented a respectable stretch for him.
Although he didn't ask for any help from Joe, he definitely had to dig deep within himself to find that extra pride-inducing push that allowed him to achieve the set of six reps. This fatigued his biceps enough to make the final three sets sufficiently challenging, even though they were performed with descending amounts of weight.
Five days later, Bill and Joe are back again for another biceps workout. Why? Because their schedule says it's time to work those muscles again. Of course, muscles only grow from recovery between workouts ? not directly from the tissue-ravaging training sessions themselves. But Bill and Joe have apparently worked out some kind of deal with their biceps in which the muscles have agreed to recover and grow in a four to five day span (sarcasm).
Bill wants to get bigger, so he's decided to boost his heaviest set up to 75 pounds. He figures this will really "shock" his biceps into growth. His sets on this workout look like this 50 pounds/8 reps, 55 pounds/8 reps, 65 pounds/6 reps, 75 pounds/6 reps, 55 pounds/6 reps, 50 pounds/5 reps.
Wow... Bill got a little assistance from Joe and managed to use five pounds more weight on his two heaviest sets. That extra intensity caused him to fall short a couple reps on his final, lighter sets. But that's okay, right? Bill is increasing the poundage and getting stronger and bigger, isn't he?
Hell no! ... Bill is deceiving himself. If you add up the total volume he moved in the approximate twenty minute time period during the first workout, it was 2,305 pounds. Five days later, he moved 2,260 pounds in the same time frame. His volume of lifted weight went down. Now he's counting on moving forward after having possibly over-trained in this most recent workout. Yet he's not even aware of what he's doing.
If you follow the Muscle Building and Weight training tips given here. you will
* Build Muscle and Gain weight much faster
* Get the Dream Muscular Physique you deserve.
* Lift weights which will shock your Gym Buddies
* Feel amazing confidence and Self-esteem
* And much more.
Are you eating your prescribed six bodybuilding meals a day and not gaining muscle?
Have you been blowing your hard-earned cash on body building supplements with techie names like "Nitric-this" and "Cell-Max-that", yet still fall short of getting the size gains you're after?
You're not alone. Thousands of muscle building enthusiasts are needlessly struggling ? grunting and sweating for painfully little progress ? and mislabeling themselves "hard-gainer".
Building muscle, like accomplishing anything, requires some rational thinking and a well-executed strategy. It doesn't just happen because you made it to the gym and finished your workout. It won't occur simply because you're using a product that was purportedly created by a "genius" wearing a lab coat. Successful natural muscle growth takes place as a result of adherence to laws of nature ? just like success with any endeavor in life.
To back my point, let's look at what many muscle building aficionados counter-productively do in gyms around the world. This is a simplistic example, but some variation of this scenario is the cause for much unneeded frustration for too many natural bodybuilders.
Let's say Bill and Joe are training partners. They arrive at the gym to perform their much-anticipated biceps workout. Bill likes to start out with standing barbell curls and he's glad he has Joe there to spot him. Bill just knows that if he can get Joe to assist him with the heavy sets, some "forced reps" will really get his arms growing. He's decided to use the ever-popular 'pyramid technique' to work his way up to those heavy sets.
Bill ends up doing six sets. His sets are as follows 50 pounds/8 reps, 55 pounds/8 reps, 60 pounds/6 reps, 70 pounds/6 reps, 55 pounds/7 reps, 50 pounds/6 reps.
Bill feels proud of himself. It was a grueling biceps workout. His first three sets were moderately challenging. However, the 70 pounds he piled on the bar for his fourth set of 6 reps represented a respectable stretch for him.
Although he didn't ask for any help from Joe, he definitely had to dig deep within himself to find that extra pride-inducing push that allowed him to achieve the set of six reps. This fatigued his biceps enough to make the final three sets sufficiently challenging, even though they were performed with descending amounts of weight.
Five days later, Bill and Joe are back again for another biceps workout. Why? Because their schedule says it's time to work those muscles again. Of course, muscles only grow from recovery between workouts ? not directly from the tissue-ravaging training sessions themselves. But Bill and Joe have apparently worked out some kind of deal with their biceps in which the muscles have agreed to recover and grow in a four to five day span (sarcasm).
Bill wants to get bigger, so he's decided to boost his heaviest set up to 75 pounds. He figures this will really "shock" his biceps into growth. His sets on this workout look like this 50 pounds/8 reps, 55 pounds/8 reps, 65 pounds/6 reps, 75 pounds/6 reps, 55 pounds/6 reps, 50 pounds/5 reps.
Wow... Bill got a little assistance from Joe and managed to use five pounds more weight on his two heaviest sets. That extra intensity caused him to fall short a couple reps on his final, lighter sets. But that's okay, right? Bill is increasing the poundage and getting stronger and bigger, isn't he?
Hell no! ... Bill is deceiving himself. If you add up the total volume he moved in the approximate twenty minute time period during the first workout, it was 2,305 pounds. Five days later, he moved 2,260 pounds in the same time frame. His volume of lifted weight went down. Now he's counting on moving forward after having possibly over-trained in this most recent workout. Yet he's not even aware of what he's doing.
If you follow the Muscle Building and Weight training tips given here. you will
* Build Muscle and Gain weight much faster
* Get the Dream Muscular Physique you deserve.
* Lift weights which will shock your Gym Buddies
* Feel amazing confidence and Self-esteem
* And much more.
Natural Bodybuilding Diet Plans
Natural bodybuilding diet basics and meal plans to gain muscle or get ripped.
Gain Weight And Muscle Mass While Minimizing Fat
While most of us who practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up; which in simple terms means eating more and training heavier in order to gain muscle weight.
Contrary to popular belief, an effective natural body building diet requires you to increase your intake not just of protein, but of carbohydrates and fats as well. It is also important to eat big portions of your natural body building diet during the morning and after working out. These are the times when your body is most receptive to the nutrients.
It is also at these times that your body needs the most energy after having been depleted. It is also necessary to eat a small healthy meal an hour or so prior to exercising so that you can have energy during your workout.
1. Carbohydrates
In a natural body building diet, it is recommended that you increase your intake of carbohydrates. Approximately 1.5-2 grams of carbohydrates is suggested for every pound you weigh.
Carbohydrates also increase your energy level. A higher energy level means you have more strength to work out and keep your body in shape.
In a natural body building diet, it is not just important to watch the amount of carbohydrates you consume. It is also important that you look at the kinds of carbohydrates you take in. For a natural body building diet, it is recommended that you take low glycemic carbohydrates, which are carbohydrates that are slowly digested by the body.
Some researches revealed that the intake of low glycemic carbohydrates keeps the energy level up while maintaining the blood sugar levels and lowering your appetite. Foods rich in low glycemic carbohydrates that you may opt to add in your natural body building diet include oatmeal, brown rice and sweet potatoes.
2. Protein
Of course, it is also important to increase your protein intake when undergoing a body building diet. Approximately 1.5 grams of protein is recommended for every pound you weigh. Make sure that the proteins you take come from lean sources with low fat, such as chicken, lean red meat, turkey and tuna.
3. Fats
When undergoing a natural body building diet, you do not have to take all the fats out of your diet. Fats are important in keeping the integrity of cell membranes and for the production of hormones. Approximately 1.5-3 tablespoons of essential fats are recommended every day.
Choose good fats in your natural body building diet. Unsaturated fats, such as omega-3 fatty acids, are beneficial for the body. Sources of good fats include fish oils and olive oils.
4. Supplements
Most natural body building diets require no supplements. If you want to use supplements, you should pick one with all the necessary vitamins and minerals that are made from natural products.
5. Eat Often
Small meals throughout the idea are the ideal strategy for a natural bodybuilding diet. Gone are the days of a big breakfast, big lunch and bigger dinner. This will do nothing but weigh you down and tire you out, and encourage unhealthy snacking.
I like to eat 6 small meals per day, including a large breakfast since it really is the most important meal of the day. Without a solid breakfast you will not have the energy to grow those muscles.
I don't like to eat a large dinner, nor do I snack late at night. Doing this will ensure that your fat increases and that's the last thing you want!
If you follow the basic principals of a natural bodybuilding diet, your workout routines will benefit greatly and your gains will come faster and bigger!
As far as natural bodybuilding workout is concerned, carry out the basic exercises, that people have been doing till now and never commit the mistake of over training, because excess of everything is bad, so, go slow and steady. Each muscle needs to be worked, but only once per week. So, if you work on the same muscle again in a week and that too at the expense of some other muscle, then it won't do any good to your body. So, adopt natural bodybuilding and give it your best shot and the success would be undoubtedly yours
Gain Weight And Muscle Mass While Minimizing Fat
While most of us who practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up; which in simple terms means eating more and training heavier in order to gain muscle weight.
Contrary to popular belief, an effective natural body building diet requires you to increase your intake not just of protein, but of carbohydrates and fats as well. It is also important to eat big portions of your natural body building diet during the morning and after working out. These are the times when your body is most receptive to the nutrients.
It is also at these times that your body needs the most energy after having been depleted. It is also necessary to eat a small healthy meal an hour or so prior to exercising so that you can have energy during your workout.
1. Carbohydrates
In a natural body building diet, it is recommended that you increase your intake of carbohydrates. Approximately 1.5-2 grams of carbohydrates is suggested for every pound you weigh.
Carbohydrates also increase your energy level. A higher energy level means you have more strength to work out and keep your body in shape.
In a natural body building diet, it is not just important to watch the amount of carbohydrates you consume. It is also important that you look at the kinds of carbohydrates you take in. For a natural body building diet, it is recommended that you take low glycemic carbohydrates, which are carbohydrates that are slowly digested by the body.
Some researches revealed that the intake of low glycemic carbohydrates keeps the energy level up while maintaining the blood sugar levels and lowering your appetite. Foods rich in low glycemic carbohydrates that you may opt to add in your natural body building diet include oatmeal, brown rice and sweet potatoes.
2. Protein
Of course, it is also important to increase your protein intake when undergoing a body building diet. Approximately 1.5 grams of protein is recommended for every pound you weigh. Make sure that the proteins you take come from lean sources with low fat, such as chicken, lean red meat, turkey and tuna.
3. Fats
When undergoing a natural body building diet, you do not have to take all the fats out of your diet. Fats are important in keeping the integrity of cell membranes and for the production of hormones. Approximately 1.5-3 tablespoons of essential fats are recommended every day.
Choose good fats in your natural body building diet. Unsaturated fats, such as omega-3 fatty acids, are beneficial for the body. Sources of good fats include fish oils and olive oils.
4. Supplements
Most natural body building diets require no supplements. If you want to use supplements, you should pick one with all the necessary vitamins and minerals that are made from natural products.
5. Eat Often
Small meals throughout the idea are the ideal strategy for a natural bodybuilding diet. Gone are the days of a big breakfast, big lunch and bigger dinner. This will do nothing but weigh you down and tire you out, and encourage unhealthy snacking.
I like to eat 6 small meals per day, including a large breakfast since it really is the most important meal of the day. Without a solid breakfast you will not have the energy to grow those muscles.
I don't like to eat a large dinner, nor do I snack late at night. Doing this will ensure that your fat increases and that's the last thing you want!
If you follow the basic principals of a natural bodybuilding diet, your workout routines will benefit greatly and your gains will come faster and bigger!
As far as natural bodybuilding workout is concerned, carry out the basic exercises, that people have been doing till now and never commit the mistake of over training, because excess of everything is bad, so, go slow and steady. Each muscle needs to be worked, but only once per week. So, if you work on the same muscle again in a week and that too at the expense of some other muscle, then it won't do any good to your body. So, adopt natural bodybuilding and give it your best shot and the success would be undoubtedly yours
Nutritional Supplements to Build Muscle
A complete and FREE guide on how to gain weight and build muscle.
Sports supplements are a big business. They promise to build muscle and improve performance, strength, and speed. Some of these products have been used for years and have evidence supporting their use, while others are new and relatively unknown. In this article, I really feel for newbie lifters. It's such a common thing to see a young person (Sometimes not so young) who is really keen on building muscle mass, but to be absolutely confused about a few things. And so often it is supplements that they are confused about. And this is fair enough. There is so much rubbish out there on supplements that it's really hard to gauge what is correct and what is hype.
So I'm going to outline my philosophy when it comes to supplements and list a couple of supplements that I use myself and can personally recommend to you too.
Think about the word supplement for a moment. Most people don't actually realise what a supplement is and then feel robbed when they realise they got what they should've expected. You see, a supplement is just that. It supplements your diet and training regime. While supplements for building muscle mass can definitely help, they will only work if the rest of your program is great.
I like to call this phenomenon the magic pill phenomenon. People think that by just popping a pill or drinking a special shake that their problems will go away or they will instantly skyrocket their results. A great example is my dad. He takes fish oil every day because he read that it helps prevent heart disease. Now, this is true, fish oil has been shown to decrease the risk of heart disease. However, if my dad was serious about his health, he would improve his diet and exercise more. But by taking a pill each day, he is satisfied that his health is fine and so he goes along with his normal daily routine.
And the sad thing is that lots of people do this with supplements for building muscle mass. Taking creatine and not working out is not going to make you more muscular. What you need to do instead is first educate yourself. Once you have done this step, you will be on your road to success.
By educating yourself properly, you will learn how to construct a proper diet regime and you will also learn how to train. Once you have these two things in place, you can then start to worry about supplements.
I guess now you've heard my little rant about when to use supplements, you actually want to know which supplements to use and which to stay away from. I'm going to give you my 3 favourite supplements. The 3 supplements for building muscle mass that I use myself.
First up is whey protein powder. It's great for convenience sake and for getting some extra protein into you before and after a workout. Second comes creatine, it's cheap and is pretty handy for getting a couple of extra percent of results for you. And finally, fish oil is a great way to get your daily fats in you. Since they come in capsule, they are easy to take, so you can monitor how much fat you are getting in your body.
Lipoic Acid
Lipoic acid is also known as alpha-lipoic acid. It is found naturally in the body. One of the things lipoic acid does is to turn blood sugar into energy for the body's needs. This may help to build muscle glycogen, which is the reason why athletes use lipoic acid. More studies are needed in this area.
It is also an antioxidant that neutralizes harmful free radicals. Unlike other antioxidants, it works in both fat and water, giving it a broad spectrum of action.
Some other muscle building supplements include various amino acids, protein bars, growth hormone, and a huge selection of multi vitamins, all with varying ingredients used to help promote muscle growth. Growth hormone is released by the pituitary gland and is responsible for our growth, particularly during our teenage years when we hit puberty. In time, this hormone slows down, but by if we supplement with it, we can see a large increase in growth in both muscles and sometimes in bone growth as well. This is a popular choice for muscle building supplements, since the results are very stunning and often surprise people with repeated use. Protein bars are a safe and delicious way to help promote muscle growth. So that's it for this article. By now you should understand how to properly use supplements and which ones get my personal stamp of approval
Sports supplements are a big business. They promise to build muscle and improve performance, strength, and speed. Some of these products have been used for years and have evidence supporting their use, while others are new and relatively unknown. In this article, I really feel for newbie lifters. It's such a common thing to see a young person (Sometimes not so young) who is really keen on building muscle mass, but to be absolutely confused about a few things. And so often it is supplements that they are confused about. And this is fair enough. There is so much rubbish out there on supplements that it's really hard to gauge what is correct and what is hype.
So I'm going to outline my philosophy when it comes to supplements and list a couple of supplements that I use myself and can personally recommend to you too.
Think about the word supplement for a moment. Most people don't actually realise what a supplement is and then feel robbed when they realise they got what they should've expected. You see, a supplement is just that. It supplements your diet and training regime. While supplements for building muscle mass can definitely help, they will only work if the rest of your program is great.
I like to call this phenomenon the magic pill phenomenon. People think that by just popping a pill or drinking a special shake that their problems will go away or they will instantly skyrocket their results. A great example is my dad. He takes fish oil every day because he read that it helps prevent heart disease. Now, this is true, fish oil has been shown to decrease the risk of heart disease. However, if my dad was serious about his health, he would improve his diet and exercise more. But by taking a pill each day, he is satisfied that his health is fine and so he goes along with his normal daily routine.
And the sad thing is that lots of people do this with supplements for building muscle mass. Taking creatine and not working out is not going to make you more muscular. What you need to do instead is first educate yourself. Once you have done this step, you will be on your road to success.
By educating yourself properly, you will learn how to construct a proper diet regime and you will also learn how to train. Once you have these two things in place, you can then start to worry about supplements.
I guess now you've heard my little rant about when to use supplements, you actually want to know which supplements to use and which to stay away from. I'm going to give you my 3 favourite supplements. The 3 supplements for building muscle mass that I use myself.
First up is whey protein powder. It's great for convenience sake and for getting some extra protein into you before and after a workout. Second comes creatine, it's cheap and is pretty handy for getting a couple of extra percent of results for you. And finally, fish oil is a great way to get your daily fats in you. Since they come in capsule, they are easy to take, so you can monitor how much fat you are getting in your body.
Lipoic Acid
Lipoic acid is also known as alpha-lipoic acid. It is found naturally in the body. One of the things lipoic acid does is to turn blood sugar into energy for the body's needs. This may help to build muscle glycogen, which is the reason why athletes use lipoic acid. More studies are needed in this area.
It is also an antioxidant that neutralizes harmful free radicals. Unlike other antioxidants, it works in both fat and water, giving it a broad spectrum of action.
Some other muscle building supplements include various amino acids, protein bars, growth hormone, and a huge selection of multi vitamins, all with varying ingredients used to help promote muscle growth. Growth hormone is released by the pituitary gland and is responsible for our growth, particularly during our teenage years when we hit puberty. In time, this hormone slows down, but by if we supplement with it, we can see a large increase in growth in both muscles and sometimes in bone growth as well. This is a popular choice for muscle building supplements, since the results are very stunning and often surprise people with repeated use. Protein bars are a safe and delicious way to help promote muscle growth. So that's it for this article. By now you should understand how to properly use supplements and which ones get my personal stamp of approval
Muscle Building Food - Best Foods for Building
The role of nutrition in building muscle has received a great deal of ... Requirements can easily be met from food
Professional bodybuilders boast off their good physique and they attribute the credit to their tough workout and carefully planned nutritional diet. But as studies indicate, there are many myths about the body building nutrition
You have to realize that there is no one food that can be considered solely as a muscle building food. To have a complete diet to be considered as a muscle building food needs to be comprised of multiple foods but the common trait in all of these foods is protein. This category of food identified as protein must be concentrated on in order to allow your muscles to grow.
Insuring that you have protein in your daily eating habits will bring back the fun and anticipation of eating delicious foods in your life. By having protein as part of your diet you will enhance your muscle building food for your muscles to grow. You will realize from the information given to you by the end of this article what I mean by this.
So what's so great about protein? Protein is to muscle like keratin is to hair growth. Without protein in your body you will not have muscle growth. Period. Protein is the key ingredient in a muscle building food diet because it is the stimulus that muscles need to have them grow bigger. The body uses the protein to break it down to the amino acids which are the core nutrient for building and repairing muscle.
Protein foods that you can put to use in your diet will be detailed shortly. But before I get to that aspect of things to come you need to understand the frequency of eating that you need to have. In short, eat a lot. Eat 6-7 times daily in portioned snacks and meals through the day. Make sure that no more than three hours lapses between meals or snacks. Eating at three hour intervals will not let your body lose energy and also you won't be famished when it comes time for your regular meal.
Protein comes in many different forms of food. The following will list just a beginning of protein related foods that you can find your local shopping market. These are not special foods but just common foods that are packed with protein.
Eggs. This is a good source of protein and recently researchers have shown that the common egg also is indicative of the supply of omega-3 essential fatty acids.
Legumes. Beans. All kinds of beans associated with legumes. Pinto beans, kidney beans, navy beans, lima beans and the like. Eating beans as a source of protein has times been labeled a poor mans diet and that is just a fabrication of facts. Beans contain fiber that keeps your blood sugar level throughout the day so that you don't get cravings unnecessarily and keeps your energy level at an even keel all day long.
Nuts. There is so much protein nutrients in this type of muscle building food that there is no excuse for you not to have a bowl full of nuts readily available for snacking. Nuts contain vegetable protein, fiber, vitamin E and a lot more anti-oxidants that your body needs.
Having protein in your diet is one of the most important nutrients that you can start having in your meals. Get serious with yourself and start simple with the foods that are listed here and you will feel good about yourself knowing that you are replenishing your body for muscle growth. Foods that are rich in fats and essential fatty acids are oily fish, flaxseed oil, olive oil, avocado, cottage cheese and nuts. Choose these muscle-building foods in different combinations and eat small five to six meals a day. Processed foods and junk foods are not meant for bodybuilders. Also you should avoid high sugar content foods like fruit juices.
Healthy fats - Olive oil, canola oil, fish oil mostly found in oily fishes like salmon, herring, sardines, trout, mackerel, pilchards, anchovies, swordfish, eel. These fishes are rich in omega 3 fatty acids and contain vitamin A and vitamin D. Fish oil are also available in capsules.
Avoid saturated fats mostly found in animal meat, lard, butter.
Drink at least 1.5 litres of water everyday. Carry a bottle with you.
Eat 4-6 small meals every 2-3 hours. Each meal should consist of protein, complex carbohydrate, vegetable and fruit. You can have healthy fats in some of your meals not all. At night, focus more on protein and vegetables and less on carbohydrate because you will be less active by night.
So here you go, to build muscle up, consider these muscle building foods in your nutrition plan. But this is in no way an exhaustive list of all the right type of foods
Professional bodybuilders boast off their good physique and they attribute the credit to their tough workout and carefully planned nutritional diet. But as studies indicate, there are many myths about the body building nutrition
You have to realize that there is no one food that can be considered solely as a muscle building food. To have a complete diet to be considered as a muscle building food needs to be comprised of multiple foods but the common trait in all of these foods is protein. This category of food identified as protein must be concentrated on in order to allow your muscles to grow.
Insuring that you have protein in your daily eating habits will bring back the fun and anticipation of eating delicious foods in your life. By having protein as part of your diet you will enhance your muscle building food for your muscles to grow. You will realize from the information given to you by the end of this article what I mean by this.
So what's so great about protein? Protein is to muscle like keratin is to hair growth. Without protein in your body you will not have muscle growth. Period. Protein is the key ingredient in a muscle building food diet because it is the stimulus that muscles need to have them grow bigger. The body uses the protein to break it down to the amino acids which are the core nutrient for building and repairing muscle.
Protein foods that you can put to use in your diet will be detailed shortly. But before I get to that aspect of things to come you need to understand the frequency of eating that you need to have. In short, eat a lot. Eat 6-7 times daily in portioned snacks and meals through the day. Make sure that no more than three hours lapses between meals or snacks. Eating at three hour intervals will not let your body lose energy and also you won't be famished when it comes time for your regular meal.
Protein comes in many different forms of food. The following will list just a beginning of protein related foods that you can find your local shopping market. These are not special foods but just common foods that are packed with protein.
Eggs. This is a good source of protein and recently researchers have shown that the common egg also is indicative of the supply of omega-3 essential fatty acids.
Legumes. Beans. All kinds of beans associated with legumes. Pinto beans, kidney beans, navy beans, lima beans and the like. Eating beans as a source of protein has times been labeled a poor mans diet and that is just a fabrication of facts. Beans contain fiber that keeps your blood sugar level throughout the day so that you don't get cravings unnecessarily and keeps your energy level at an even keel all day long.
Nuts. There is so much protein nutrients in this type of muscle building food that there is no excuse for you not to have a bowl full of nuts readily available for snacking. Nuts contain vegetable protein, fiber, vitamin E and a lot more anti-oxidants that your body needs.
Having protein in your diet is one of the most important nutrients that you can start having in your meals. Get serious with yourself and start simple with the foods that are listed here and you will feel good about yourself knowing that you are replenishing your body for muscle growth. Foods that are rich in fats and essential fatty acids are oily fish, flaxseed oil, olive oil, avocado, cottage cheese and nuts. Choose these muscle-building foods in different combinations and eat small five to six meals a day. Processed foods and junk foods are not meant for bodybuilders. Also you should avoid high sugar content foods like fruit juices.
Healthy fats - Olive oil, canola oil, fish oil mostly found in oily fishes like salmon, herring, sardines, trout, mackerel, pilchards, anchovies, swordfish, eel. These fishes are rich in omega 3 fatty acids and contain vitamin A and vitamin D. Fish oil are also available in capsules.
Avoid saturated fats mostly found in animal meat, lard, butter.
Drink at least 1.5 litres of water everyday. Carry a bottle with you.
Eat 4-6 small meals every 2-3 hours. Each meal should consist of protein, complex carbohydrate, vegetable and fruit. You can have healthy fats in some of your meals not all. At night, focus more on protein and vegetables and less on carbohydrate because you will be less active by night.
So here you go, to build muscle up, consider these muscle building foods in your nutrition plan. But this is in no way an exhaustive list of all the right type of foods
Nutritional Supplements to Build Muscle
complete and FREE guide on how to gain weight and build muscle.
Sports supplements are a big business. They promise to build muscle and improve performance, strength, and speed. Some of these products have been used for years and have evidence supporting their use, while others are new and relatively unknown. In this article, I really feel for newbie lifters. It's such a common thing to see a young person (Sometimes not so young) who is really keen on building muscle mass, but to be absolutely confused about a few things. And so often it is supplements that they are confused about. And this is fair enough. There is so much rubbish out there on supplements that it's really hard to gauge what is correct and what is hype.
So I'm going to outline my philosophy when it comes to supplements and list a couple of supplements that I use myself and can personally recommend to you too.
Think about the word supplement for a moment. Most people don't actually realise what a supplement is and then feel robbed when they realise they got what they should've expected. You see, a supplement is just that. It supplements your diet and training regime. While supplements for building muscle mass can definitely help, they will only work if the rest of your program is great.
I like to call this phenomenon the magic pill phenomenon. People think that by just popping a pill or drinking a special shake that their problems will go away or they will instantly skyrocket their results. A great example is my dad. He takes fish oil every day because he read that it helps prevent heart disease. Now, this is true, fish oil has been shown to decrease the risk of heart disease. However, if my dad was serious about his health, he would improve his diet and exercise more. But by taking a pill each day, he is satisfied that his health is fine and so he goes along with his normal daily routine.
And the sad thing is that lots of people do this with supplements for building muscle mass. Taking creatine and not working out is not going to make you more muscular. What you need to do instead is first educate yourself. Once you have done this step, you will be on your road to success.
By educating yourself properly, you will learn how to construct a proper diet regime and you will also learn how to train. Once you have these two things in place, you can then start to worry about supplements.
I guess now you've heard my little rant about when to use supplements, you actually want to know which supplements to use and which to stay away from. I'm going to give you my 3 favourite supplements. The 3 supplements for building muscle mass that I use myself.
First up is whey protein powder. It's great for convenience sake and for getting some extra protein into you before and after a workout. Second comes creatine, it's cheap and is pretty handy for getting a couple of extra percent of results for you. And finally, fish oil is a great way to get your daily fats in you. Since they come in capsule, they are easy to take, so you can monitor how much fat you are getting in your body.
Lipoic Acid
Lipoic acid is also known as alpha-lipoic acid. It is found naturally in the body. One of the things lipoic acid does is to turn blood sugar into energy for the body's needs. This may help to build muscle glycogen, which is the reason why athletes use lipoic acid. More studies are needed in this area.
It is also an antioxidant that neutralizes harmful free radicals. Unlike other antioxidants, it works in both fat and water, giving it a broad spectrum of action.
Some other muscle building supplements include various amino acids, protein bars, growth hormone, and a huge selection of multi vitamins, all with varying ingredients used to help promote muscle growth. Growth hormone is released by the pituitary gland and is responsible for our growth, particularly during our teenage years when we hit puberty. In time, this hormone slows down, but by if we supplement with it, we can see a large increase in growth in both muscles and sometimes in bone growth as well. This is a popular choice for muscle building supplements, since the results are very stunning and often surprise people with repeated use. Protein bars are a safe and delicious way to help promote muscle growth. So that's it for this article. By now you should understand how to properly use supplements and which ones get my personal stamp of approval
Sports supplements are a big business. They promise to build muscle and improve performance, strength, and speed. Some of these products have been used for years and have evidence supporting their use, while others are new and relatively unknown. In this article, I really feel for newbie lifters. It's such a common thing to see a young person (Sometimes not so young) who is really keen on building muscle mass, but to be absolutely confused about a few things. And so often it is supplements that they are confused about. And this is fair enough. There is so much rubbish out there on supplements that it's really hard to gauge what is correct and what is hype.
So I'm going to outline my philosophy when it comes to supplements and list a couple of supplements that I use myself and can personally recommend to you too.
Think about the word supplement for a moment. Most people don't actually realise what a supplement is and then feel robbed when they realise they got what they should've expected. You see, a supplement is just that. It supplements your diet and training regime. While supplements for building muscle mass can definitely help, they will only work if the rest of your program is great.
I like to call this phenomenon the magic pill phenomenon. People think that by just popping a pill or drinking a special shake that their problems will go away or they will instantly skyrocket their results. A great example is my dad. He takes fish oil every day because he read that it helps prevent heart disease. Now, this is true, fish oil has been shown to decrease the risk of heart disease. However, if my dad was serious about his health, he would improve his diet and exercise more. But by taking a pill each day, he is satisfied that his health is fine and so he goes along with his normal daily routine.
And the sad thing is that lots of people do this with supplements for building muscle mass. Taking creatine and not working out is not going to make you more muscular. What you need to do instead is first educate yourself. Once you have done this step, you will be on your road to success.
By educating yourself properly, you will learn how to construct a proper diet regime and you will also learn how to train. Once you have these two things in place, you can then start to worry about supplements.
I guess now you've heard my little rant about when to use supplements, you actually want to know which supplements to use and which to stay away from. I'm going to give you my 3 favourite supplements. The 3 supplements for building muscle mass that I use myself.
First up is whey protein powder. It's great for convenience sake and for getting some extra protein into you before and after a workout. Second comes creatine, it's cheap and is pretty handy for getting a couple of extra percent of results for you. And finally, fish oil is a great way to get your daily fats in you. Since they come in capsule, they are easy to take, so you can monitor how much fat you are getting in your body.
Lipoic Acid
Lipoic acid is also known as alpha-lipoic acid. It is found naturally in the body. One of the things lipoic acid does is to turn blood sugar into energy for the body's needs. This may help to build muscle glycogen, which is the reason why athletes use lipoic acid. More studies are needed in this area.
It is also an antioxidant that neutralizes harmful free radicals. Unlike other antioxidants, it works in both fat and water, giving it a broad spectrum of action.
Some other muscle building supplements include various amino acids, protein bars, growth hormone, and a huge selection of multi vitamins, all with varying ingredients used to help promote muscle growth. Growth hormone is released by the pituitary gland and is responsible for our growth, particularly during our teenage years when we hit puberty. In time, this hormone slows down, but by if we supplement with it, we can see a large increase in growth in both muscles and sometimes in bone growth as well. This is a popular choice for muscle building supplements, since the results are very stunning and often surprise people with repeated use. Protein bars are a safe and delicious way to help promote muscle growth. So that's it for this article. By now you should understand how to properly use supplements and which ones get my personal stamp of approval
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