Kickstarting Healthy Lifestyles

Kickstarting Healthy Lifestyles

Kickstarting Healthy LifestylesKickstarting Healthy Lifestyles

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Are you having trouble building muscle?

Are you having trouble building muscle?

 

Have you been going to the gym regularly for months and haven't been able to put on any serious poundage? If you answered yes to any of these questions, its time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.


Is my diet optimized for building muscle?


Its time to get out of the 3 meals per day mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.


Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar


Should I be using supplements, and when should I be taking them?


If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn't need supplements at any other time. Don't use supplements to replace meals. Supplements are supplements, not meal replacements.


Am I training hard and not smart?


The biggest mistake the new lifters make is thinking that the more they workout the bigger they'll get. This couldn't be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.


Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.


The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, its quality not quantity.


Do I get enough rest and recovery time?


When you workout you're not building your muscles, you're breaking them down. The reason why you looked pumped up when you're in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.


So take it easy when you're not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body's number one time for building muscle. This is also why its important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn't it?


So you can see that despite what you read in magazines or on the web about building muscle, its surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle

Replacing Fat With Lean Muscle By Exercising – How To

Replacing Fat With Lean Muscle By Exercising How To Increase Your Muscle Mass Replacing fat with lean muscle by exercising is not easy but its also not as hard as yo 

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Are you having trouble building muscle?

Are you having trouble building muscle?

 

Have you been going to the gym regularly for months and havent been able to put on any serious poundage? If you answered yes to any of these questions, its time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.


Is my diet optimized for building muscle?


Its time to get out of the 3 meals per day mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.


Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar


Should I be using supplements, and when should I be taking them?


If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn't need supplements at any other time. Don't use supplements to replace meals. Supplements are supplements, not meal replacements.


Am I training hard and not smart?


The biggest mistake the new lifters make is thinking that the more they workout the bigger they'll get. This couldn't be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.


Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps?

 

Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.


The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, its quality not quantity.


Do I get enough rest and recovery time?

When you workout you're not building your muscles, you're breaking them down. The reason why you looked pumped up when you're in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.


So take it easy when you're not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body's number one time for building muscle. This is also why its important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn't it?


So you can see that despite what you read in magazines or on the web about building muscle, its surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you've got any questions, I'm available on the forum on my site. See links in my bio. muscle building bodybuilding







Replacing Fat With Lean Muscle By Exercising – How To

Replacing Fat With Lean Muscle By Exercising How To Increase Your Muscle Mass Replacing fat with lean muscle by exercising is not easy but its also not as hard as you 

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Replacing Fat With Lean Muscle By Exercising – How To

Replacing Fat With Lean Muscle By Exercising – How To

 

Replacing Fat With Lean Muscle By Exercising – How To Increase Your Muscle Mass

Replacing fat with lean muscle by exercising is not easy – but it’s also not as hard as you might think. The most important thing to remember when it comes to replacing fat with muscle is that you just need to find a plan or routine that works, and then stick with it. In most cases, this will not have to be a particularly strenuous routine, just so long as you continue working out regularly and consistently. It is also important to note that while exercise will be a large part of your plan, you cannot just replace fat with lean muscle by exercise alone. In most cases, you will also have to make some changes to your daily diet as well.

First, make sure that you are eating correctly. You need to put the proper building blocks in place for muscle development to occur. What this means is that you should find out how many calories are healthy for somebody of your body type to eat every day, and try to stick as closely to that number as possible. You should also make sure that you are eating a variety of foods so that your body gets enough building blocks of protein, carbs and other nutrients. This way, you’ll be able to more efficiently form muscle tissue.

We like to recommend that you try to eat organic fruit, vegetables and meat as often as you can. Organic food is produced without added chemicals, pesticides, hormones, waxes and genetic modification. It always is the more healthy food choice.

It is also important to make sure that you drink adequate amounts of filtered or spring water everyday. Water is one of the most important nutrients that most people tend to ignore. Proper hydration is key to muscular performance and the regulation of all bodily functions. We recommend that everybody drinks at least gallon or 2 liters of pure filtered water every day.

You Will Need Both Cardio And Weight Lifting Exercises In Your Routine

Once you are eating properly, you should talk to a personal trainer or do some research so that you can decide on an exercise routine that will be best for you. You should keep in mind that you cannot actually convert fat directly to muscle! Therefore, any workout routine should involve both cardiovascular exercise to burn the fat you do have, and weight lifting to build more lean muscle mass. Remember that muscle burns fat, so the more lean muscle that you gain the more fat your body can naturally burn.

The essential keys to building muscle are a balanced nutrition plan, consistent and regular workouts and plenty of sleep!

Muscle Building Crackdown On Muscle Building Steroids

Many of the professional sports associations perform random drug tests on their players, and some have instituted policies that direct that these drug tests be done only ... 

Muscle Building Crackdown On Muscle Building Steroids

Muscle Building Crackdown On Muscle Building Steroids

 

Many of the professional sports associations perform random drug tests on their players, and some have instituted policies that direct that these drug tests be done only on an annual basis. The 364-day window that is left wide open allows professional athletes to use steroids without fear of being caught. There is a crackdown on muscle building steroids because there have been numerable deaths associated with them.


The most recent urge for a crackdown on muscle building steroids comes from the death of an athlete in the world of wrestling. While the athlete’s death was not from steroids use directly, the depression and rage termed “roid rage,” was basically what caused him to kill his wife and young child before he committed suicide. People are now expecting a full crackdown on muscle building steroids in all sports, after the autopsies are completed to prove that the athlete used steroids.


Some think that the crackdown on muscle building steroids should not include steroids that are prescribed by a licensed physician, as is the case with the professional wrestler. Other people view the use of steroids on another level and are considering offering stiffer penalties to those athletes that combine steroids with other prescription drugs.


Many believe that the crackdown on muscle building steroids is necessary because they are widely used in the sports world. The strenuous aspects of the sports leave some sports professionals in jeopardy of losing a lucrative salary because they are not muscular enough to handle the brutality that is dished out on the various fields that they play on.

 

Many owners of sports clubs are now urged to establish strict guidelines to follow and not to allow steroid use under any circumstance.


Some sports organizations such as the National Football League have already taken drastic steps to discourage the use of muscle building steroids. If all tests are correct, it could prove devastating to any sport if entire teams were to test positive for steroid use, and many sports owners are hesitant on taking the chance that this could very well happen at any time during the season.


The suspensions that have occurred are minor infractions in the minds of some sports teams. This view is taken because one sports organization has had only 44 suspensions in their history and these suspensions are sprinkled out over a 15-year period. Other sports teams have only recently suspended their first player for using muscle building steroids and this is because they are sensitive to the crackdown on muscle building steroids that has gotten the attention of many people in Congress.


Some sports bettors are placing bets on how much longer athletes will be able to get away with taking muscle building steroids, and are favoring placing bets on the results of tests that come as a direct result of the crackdown on muscle building steroids that cause death in many of the athletes that take them. Some deaths occur through heart attacks brought on by steroid use and others from suicide that is caused by the mind altering chemicals found in steroids, but all of these questionable deaths are associated with muscle building steroid use in some way, shape or form.

Why You Should NOT Try to Isolate Muscle Groups When

 

Why You Should NOT Try to Isolate Muscle Groups When

Why You Should NOT Try to Isolate Muscle Groups When

Why You Should NOT Try to Isolate Muscle Groups When

 

Why You Should NOT Try to Isolate Muscle Groups When Weight Training

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:


“What exercise can I do to isolate my _______ (insert your muscle of choice abs, quads, biceps, triceps, etc)?”


It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always Why in the world would you want to isolate it?


The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. 


However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.


When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.


Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn't be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn't want a physique like those guys.


Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.


Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn't even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and dead lifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle

 

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle

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My Muscles Won’t Grow? Cortisol Stress Hormone Destroy M

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle

 

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle Tissues


There are many reasons why your muscles wont grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations.


Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.

When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh…that abdominal fat that would not go away.


This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions.


Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your body's metabolic function, it facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.

As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.


How to lower cortisol level?


Get enough sleep Let your body recuperate from the days stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.


Avoid stress Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.


Do not over train Over training is a common issue among athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, don't let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.


Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

What is “Muscle Building Food?”

What is Muscle Building :  In the bodybuilding world, you may hear about muscle building food. What exactly is muscle building food? Is this food that actually builds muscles for you? Muscle Building Food is ... 

What is “Muscle Building Food?”

What is “Muscle Building Food?”

 

In the bodybuilding world, you may hear about “muscle building food.” What exactly is “muscle building food?” Is this food that actually builds muscles for you? “Muscle Building Food” is essentially food that aids in building muscles. It does not, by any means, build the muscle for you.


Most “muscle building food” is high in protein. Protein is essential to bodybuilding, because it aids in muscle growth, and it quickly repairs any damage done to muscles during workouts. Protein also has the ability to enhance your body’s natural pain relieving hormones, which enables you to workout day after day, with minimal pain. The benefits of protein go on and on, but all you really need to know is that it is essential to your bodybuilding program.


Foods that are considered “muscle building foods” include eggs, beans, meats, poultry, fish, and dairy foods. Your diet should contain all of these foods, but you must use caution. Some of these foods, such as an abundance of meat and dairy, can also quickly put on body fat, which is not what you want. You must determine how many calories you need to consume daily, based on your own personal needs, and make sure that you are not consuming more than that in food.


Because of this, “muscle building food” isn’t the only thing that you need. You also need protein supplements. If you are a bodybuilder, you cannot get the amount of protein that you need simply from the “muscle building food” that you eat. A good whey protein supplement is recommended, and you will hear a great deal of discussion and debate concerning protein supplements in your local gym.


There is a great deal more to “muscle building food” than just eating the food. The time of day that you eat the food matters as well. You will hear many theories and recommendations concerning this. The first step is to make sure that you and your muscles have enough energy for your workouts, which means that “muscle building food” needs to be consumed before workouts, including protein supplements. It is suggested that you consume pre-workout food and supplements about one and a half hours before your workout, so that the food has time to digest.


“Muscle building food” must also be consumed after a workout, preferably within twenty minutes, to prevent your body from going into a catabolic state. A carbohydrate is recommended, as well as more protein supplements. If you fail to eat within twenty minutes of a workout, and your body goes into a catabolic state, your body is essentially breaking down other muscles to replace what the muscles you have worked lost during the workout, which kind of defeats your purposes.


One thing is certain, if you are serious about bodybuilding, you must be serious about your diet, including “muscle building food,” and you must be serious about protein supplements as well. Other issues that should be important to bodybuilders include the intake of vitamins and minerals, water, and of course, adequate sleep.

WEIGHT LOSS

WEIGHTLOSS

Muscle Offer Muscle

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

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The Truth behind “Muscle Building Supplements”

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

A good Muscle building supplement will make you stronger, faster. When you visit your local gym for

A good Muscle building supplement will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does ... 

Tips for Designing a High Calorie Diet to Build Muscle

The Top 10 Muscle Building Facts You Need to Know! Muscle Building

The 3 Core Muscle Building Exercises You Should Be Doing

Tips for Designing a High Calorie Diet to Build Muscle

Tips for Designing a High Calorie Diet to Build Muscle Adding weight that is all or mostly muscle can be a tricky thing if you aren't too sure how to approach it. Well ... 

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing When it comes to building muscle I like to keep things simple. Its easy to get caught up in the hype of hot new ... 

The Secrets to Building Muscle in Less than Ten Seconds

The 3 Core Muscle Building Exercises You Should Be Doing

The Secrets to Building Muscle in Less than Ten Seconds

The Secrets to Building Muscle in Less than Ten Seconds

 The Secrets to Building Muscle in Less than Ten Seconds An Introduction to Isometrics In 7 SECONDS you can develop new muscle tissue. That mean in less than 4 hours a ... 

Use Superset To Build Big Muscles

The 3 Core Muscle Building Exercises You Should Be Doing

The Secrets to Building Muscle in Less than Ten Seconds

Use Superset To Build Big Muscles

 If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those g





The Top 10 Muscle Building Facts You Need to Know!

The Top 10 Muscle Building Facts You Need to Know!

The Top 10 Muscle Building Facts You Need to Know!

 

The Top 10 Muscle Building Facts You Need to Know!


1. Building muscle has a lot to do with genetics.


If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesn't mean you have no chance of building a strong muscular body. 


It just means you are going to have to work hard.


2. Your metabolism has an effect on your size.


If you have difficulty gaining weight whether its fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.

3. There is no universal weight training program that is going to get massive results for every individual person.


The best way to find a program that works for you is to find someone who had the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting.

4. More training doesn't mean more muscle

.

This is one of the most difficult concepts for many to grasp. The purpose of weight training is to stimulate muscle growth that's all. Once that has been done, your muscles need to repair and new muscle needs to be built which only happens when you are resting.


5. Isolation exercises aren't going to get you big fast.


The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.


6. Free weights build muscle quicker.


Free weights are preferred over machines because they make your body work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.


7. No Pain, No Gain.


Lifting the same weights over and over isn't going to get you big. In fact it will do the exact opposite.


To build muscle you need to go heavy. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.


8. Long training sessions are a NO-GO


The idea is to stimulate muscle, not hit it from every angle possible. This is only a concern for developed body builders looking to tone muscle. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60-75 minutes maximum.


9. You don't need aerobic activity to lose fat.


The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.


10. 3 square meals a day isn't going to help you build muscle.


Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day.

 

Spreading your meals throughout the day will improve muscle assimilation, and make sure that your body always has the calories it needs for muscle building and repair.

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The Truth behind “Muscle Building Supplements”

The Truth behind “Muscle Building Supplements”

 

A good “Muscle building supplement” will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does it really mean, and is it true? The fact is that you can build muscle without any “muscle building supplements.” However, it will take you years and years to do this. If you are serious about bodybuilding, you will definitely want to get serious about “muscle building supplements” as well.


When many people start bodybuilding, once they hear about “muscle building supplements” they start looking for these paragon products for all of the wrong reasons. It is important to realize that while these products do aid in muscle building, they do not actually build the muscle without you adding proper diet and working out. The products won’t do all – or even a great deal – of the muscle building for you.


When you first enter a health food store in search of “muscle building supplements” you will quickly find two things. First, there are literally thousands of products that all claim to be the best. Second, the guy working the register in these stores doesn’t have a clue what you need, although he will try to sell you the most expensive product in the store.


First and foremost, remember that the “muscle building supplement” that you choose is not going to build the muscle for you, despite any claims otherwise. They can only help you to build muscle faster. Second, know in advance which “muscle building supplements” are the ones that you need. These include protein, which is always at the top of the list, creatine, glutamine, multi-vitamins, and many others.


The third thing you are going to notice when you start looking for a “muscle building supplement” is the cost. Yes, these products are quite expensive. Therefore, if you are like most newcomers to bodybuilding, you might want to focus on the most important “muscle building supplement” first, which is, of course, protein. This doesn’t mean that you don’t need other supplements. This one is just the most important, and it is a good place to start until you learn more about the bodybuilding process, and have a better idea as to what you need for your body, and your goals.


Protein is the most important of all “muscle building supplements.” There are many different types of protein, but for bodybuilding, you should definitely look towards whey protein isolate or whey protein concentrate products. Your diet should also consist of high protein foods, but you cannot get the amount of protein that you need from food alone when it comes to building muscle, so you do need the “muscle building supplements” as well.


Overall, you will hear a great deal about selecting and using a “muscle building supplement,” and this is something that you should listen to, to a point. However, it is important that you educate yourself concerning “muscle building supplements” before you start spending your money. Know what your goals are and what your body’s needs are, and you will be able to select the right “muscle building supplement” for you.

Tips for Designing a High Calorie Diet to Build Muscle

Tips for Designing a High Calorie Diet to Build Muscle

 

Tips for Designing a High Calorie Diet to Build Muscle


Adding weight that is all or mostly muscle can be a tricky thing if you aren't too sure how to approach it. Well just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.


When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but its not going to be the type of weight gain that you are looking for.


It isn't really as difficult as it sounds, but too many people stop listening after they hear eat more food, and end up eating too much of the wrong things.


So what do you do when you are attempting to pile on muscle mass?


If you've been on the standard diet consisting of three meals, its time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Don't get too excited, I'm not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that you'll need to help your muscles grow.


Restructure your three normal meals so that each one contains a good lean source of protein if it hadn't already your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.


Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people don't like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldn't overload your stomach or make you feel like you've just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.

And just because you've upped your meal anti to five or six a day, that doesn't mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.


The simple fact is, no matter what your body type, even if you see yourself as a so called hard gainer If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow.

The 3 Core Muscle Building Exercises You Should Be Doing

 

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

 

The 3 Core Muscle Building Exercises You Should Be Doing


When it comes to building muscle I like to keep things simple. Its easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long scientific like words and explanations to show you they work to build the most muscle.


In this article I am going to get back to basics. I am going to show your three muscle building exercises you cant afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program.


You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the core to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.


3 core muscle building exercises:


Squat


The squat is the biggest exercise for packing on serious poundage. There's no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position.


The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder.


Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because its the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you'll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.


Bench Press


The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifters strength. How many times have you been asked how much do you bench? I bet youve never been asked how much do you squat or how many chin ups can you do.

The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.


The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.


Wide grip Chin Up


If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body.


The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a hanging position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.

Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.


When you should be doing these exercises


Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

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The Secrets to Building Muscle in Less than Ten Seconds

The Secrets to Building Muscle in Less than Ten Seconds

 

The Secrets to Building Muscle in Less than Ten Seconds


An Introduction to Isometrics


In 7 SECONDS you can develop new muscle tissue. That mean in less than 4 hours a year you can develop a whole new body adding anything from 12 25 lbs of muscle on to your frame while substantially reducing your body fat.


A statement like that seems unrealistic. Fantastic – a figment of a delusional comic book writer explaining how a superhero became incredibly strong. I wouldn't blame you for thinking that. I though the same and I'm approaching it form the cynicism of a seasoned fitness instructor and personal trainer.


There's just one little, teeny-tiny problem though. Its possible. More so that that its a reality for thousands of people everyday.


And no, they're not on steroids or drugs or part of military experiment creating super soldiers. They are everyday people like you and me. They hold down 9-5 jobs and don't have time for exercise between the kids and mortgage payments.


So how are they doing it?


The answer is Isometrics and I'm going to explain what Isometrics is and how you can start doing it as you read the rest of this article. That's right. By the time you have finished this you will have completed two exercises, the first to trim and tone your waistline the second to tone and firm your chest.


Ready ?


Isometric Abs


1.Sit up tall and straight in your chair.
2.Breathe in deep and suck in your stomach as hard as you can.
3.Now tense your stomach hard as though bracing for a punch still keeping it sucked in
4.You feel that tightness, a slight quiver in the muscles? Good, that's the start.
5.Breath out tightly making an SSSSSSSSS sound. You'll feel your abs getting tighter.
6.As you breathe out crunch your abs really hard rotating your pelvis upwards and your rid cage inwards.
7.Breathe all the way out
8.Relax


How did that feel? If you did it right it should feel great. Yours abs will be warm, worked, feel relaxed and slightly tired. Now do it again and repeat until you've finished this article. Your abs will be tighter, firmer and more toned tomorrow morning then they are right now. Diligent practice of this one exercise will tighten and tone your stomach faster than 1,000 sit ups.


Now to give you something entertaining to read as your tighten and tone your stomach here's the fascinating and scintillating science behind Isometrics.


Iso (meaning the same) and metric (meaning distance) is a method of tensing the muscles without moving the angle of the joint they are connected to. The abs exercise above is an example of this. So is pushing against an immovable object. Try as hard as you can, tense every ounce of muscle fibre against something that cant move, you'll feel you've done great workout and in many ways you have!


Back in the old school days of physical culture, the Victorian eras introduction to bodybuilding and strong men Isometrics was all the rage. Skinny weak sickly kids turned to tensing their muscles in a specific way and transformed themselves into well toned living Greek Statues, strong enough to press grown men over their heads with one arm. Their feats of strength astonished the men of the time and women marveled at their physiques. Okay, they couldn't leap tall buildings in a single bound, or hold back a locomotive but they could easily walk up walls lift horse over head and in one demonstration lift a platform on top on which ten men were standing.


One such guy was Maxick. Maxick, born Max Sick was a very weak child from birth and was not supposed to live. But he fought on and survived. A young Max once saw a strong man at the circus and determined to be as strong as the Greek Hero Hercules (their equivalent of Superman). So little Max started lifting weights.


Fortunately his parent soon put an end to this as he was too weak and fragile to take the strain. Still determined Max began to experiment with his body. Tensing his various muscles as hard as could and learning to control each one individually. Soon Max started to get stronger, more muscular.


One day in his teens Max went in to a local gym, too young to join he just watched. Then on invitation from one of the chief physical culturists (an old school name for bodybuilders) tried to lift a weight. Of course they were expecting Max to fail and have a good laugh at his expense. Max out-lifted the strong man.


People were stunned. Max became a local celebrity in his home time, demonstrating feats of unbelievable strength and muscle control. He could make his muscles jump and dance with a simple thought. And lift seemingly impossible weights.

He traveled to England where he developed a reputation as being incredibly strong. It was here he teamed up with fellow strong man Saldo and developed his Isometric Training system called Maxalding. You didn't lift weights; you did Isometric Exercises where you tensed and relaxed your muscles, just like your abs.


How are they doing by the way? Pretty tired? Okay give it a rest. Instead lets try this one for the chest.


Isometric Hand Press


1.Stand tall and straight
2.Hold your arms out in front of your chest
3.Make a slight bend at the elbow, creating a triangle from the wrist to the elbows
4.Press your palms together
5.As you do so concentrate on making your chest as tight and hard as possible.
6.After a few seconds you should feel you're chest and arms shaking all over this is the muscles tiring as they work really hard this is Isometrics.
7. Hold this Position for 30 seconds.
8.Slowly release this is important, after intense contraction your body needs time to unwind.


Now how does that feel. Repeat it ten times as you scroll down.


The Maxalding system was an early whole body Isometric Training system. His students got stunning results, and they weren't the only ones. Years later, a man named Charles Atlas achieved phenomenal fame as the Worlds Most Perfect Man while promoting an Isometric System he called Dynamic Tension. Its still around.


However time advances, people on the look out for new fads move on and Isometrics was forgotten until recently. With a new fitness and physical culture renaissance approaching people are turning back to the old methods. And science is discovering some amazing things.


Like it only takes 7 Seconds to stimulate new muscle growth.


That said, there is one small detail it has to be incredibly intense stimulus. Isometrics just happens to be the most intense exercise in the world and in a little as 7 seconds you can completely exhaust your muscles. The wonderful thing is it doesn't matter what your current level of fitness is, because the force you generate while doing Isometrics is in direct proportion to your current level. You cant really go too far. Isometrics is also incredibly safe because it does not require any weights (except at very advance levels) making it ideal for rehabilitation, seniors and everyone else too busy to get to the gym.


If you've followed the directions in this article you will have just worked out two of the biggest muscle groups in the body, the chest and the core muscles of abs. In future articles Ill explain a little more about some of the specific benefits of Isometrics and give you some more exercises, as well as reveal how it blowtorches fat, and strengthen your digestion system, your internal organs and even reverse the again process. For now enjoy, the feeling of a firm toned waist and a lean powerful chest. Practice these two techniques every second day and remember to breath correctly.

Muscle Building Objectives For Sports

Every sport requires the use of specific muscles in the body, and the muscle building objectives for sports are many times only known to coaches and other supervisory staff on the team.  

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