Tag Archives: Gaining

Natural Muscle Building Programs versus Artificial Means of Gaining the Perfect Body

Many methods can be achieved to have the perfect body. These methods are generally dangerous. It can either produce side effects in one’s health. That is why muscle building becomes popular and popularized by the health conscious individuals. It is a great course. This is simply because they are safe and most especially effective. Effects can be achieved within several weeks to months, devoid of too much side effects and painful procedures.
Other means to achieve an almost perfect body structure are as follows:
– Surgical Procedures
This is the most invasive of all means in building muscles. There are many muscle building programs and companies that really contradict to the advocacy of building muscles through invasive procedures. This is purely because of the side effects of the surgery.
– Taking Pills
No medications have side effects. That is why many muscle building enthusiasts also disapprove of individuals taking in pills. These dangerous drugs simply boost the muscles. This is not natural. When used continuously, it could have various side effects such as problems with the kidney, lungs, liver, spleen, heart and more.
– Rigorous Exercise Programs
There are exercise programs that can also build your muscles. Yet, there are some that does this excessively and rigorously. These exercise programs can be found in local work-out fitness gyms. They are not really muscle building programs, as supposed they claim. So, be warned about these types of exercise programs. They can be dangerous to your muscles and perilous to your health. Participate in an exercise program that can work out on your own pace. There are lots of muscle building programs found on the internet that suits you.
– Drinking “Natural” Liquids
There are many forms of muscle building products. They may come in powder form or already prepared liquid drinks. Yes, they can be dangerous too. How can something claimed to be naturally made comes in a commercially prepared package? These things are not really “natural” as they supposed it would be.
– “Strict” Unhealthful Diets
There are diets that do not end up starving yourself. It is not true that when you are on a diet, you deprive yourself from eating. There are simple means to achieve a fit and well body that can also build muscles. Refrain from looking for diet programs that will starve you to death. In muscle building programs, a healthful diet is achieved–balanced and high in protein and carbohydrates.

If you are the one chasing for right muscle building techniques, you can always log on to various online resources that aim to provide all the information visit here


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Can I Really Gain Muscle Without Gaining Fat?

There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on). Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Trying to do these things at once is rather counterproductive, and will generally tend not to get you the results that you require.

In order to build more muscle mass, a certain amount of weight gain is unavoidable and necessary, but what you can do is learn the facts about how to control it.

So can you really gain weight without getting fat? When adding muscle mass there are two approaches you can take…

The first idea is generally this…that the more food goes in…the more muscle goes on!

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

Many guys who begin their training with the ‘bulking up’ theory of a massive intake of calories each day (five thousand and over) will find that after three to six months that they are carrying a fair amount of excess fat weight.

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

Now I guess you have a question…how many calories can you have, over and above what you would normally have to keep a stable weight?

Everyone has seen the ads showing the poor little guy who made good, piling on over 20 pounds worth of muscle in six weeks. It is possible, under extreme conditions where he has the best trainer in the world and genetics that Schwartzenegger would kill for, but generally you can expect things to happen rather more slowly.

A naturally trained individual can hope to achieve about half a pound to one pound of muscle per week – if he’s doing everything correctly. If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needing to eat insanely high calorie intakes.

The more calories you take in then the more likelihood there is of gaining body fat. The best way to keep a check on your progress is to start by raising your calorie intake by 250 to 500 calories, above your normal, each day. Check out your appearance regularly and if you spot that extra weight coming on as fat, then drop your calorie intake down a touch, until you get it right for you.

Every persons body reacts differently when beginning a weight or muscle gain regime because everyones metabolism is different. As you try to optimise your ‘bulking up’, alter your calorie intake accordingly.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained – which as I’m sure many of you already know, is not a pleasant experience!

About the Writer: Clare Innes has various lifestyle sites, including one devoted to muscle building You can also check out her Weight Loss site at http://firstforweightloss.com Look out for more lifestyle sites in the ‘First For…’ series, curently under development.


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Gaining Muscle: Best Time To Workout

What time of the day should you perform your muscle gain workouts?

Some say that you should workout as soon as you get out of bed because your body has had the chance to rest all night.

Some suggest working out a bit later in the day once your body is fully awake.

The truth is that the best time for doing your muscle gain workouts is completely up to you.

No two people have the same body clock.

The early birds prefer to workout immediately after they wake up, and others prefer to workout sometime in the evening.

The good news is that you should schedule your workouts according to your preferences.

In fact, you can reap the maximum benefits from your muscle gain workouts by following your body clock and scheduling your workouts accordingly.

I like to train at around seven in the evening because I’m just not a morning person, and I find it very difficult to exert such a lot of effort early in the morning.

I feel queasy when I train too early, and my strength levels are also lower in the morning.

However, that’s only me.

You might like to perform your muscle gain workouts early in the morning when you are still refreshed and have had a good night’s sleep.

When you train doesn’t matter as long as you pay attention to pre- and post-workout nutrition.

This not only makes your muscle gain workouts successful but also enables your muscles to recover much quicker.

You need to provide your body with food and fluids after your muscle gain workouts, because this affects your body’s ability to recover from the stress it has been placed under as a result of the workout.

This crucial period of three to four hours is when you need to pay special attention to nutrition to maximize the process of recovery.

Basically, it doesn’t matter when you schedule your muscle gain workouts as long as you have sufficient time afterwards to focus on post-workout nutrition.

If you workout very late at night, you may not have an extra three to four hours in which you can eat and digest all the necessary foods before you go to bed.

This means that you need to maintain a gap between the end of your workout and when you go to bed to allow sufficient time for post-workout nutrition.

It’s not a good idea to workout at 10 o’clock at night, no matter how motivated you feel at that time, unless you can sleep in to until 10 o’clock next morning, because you need to get at least seven to eight hours of sleep every night.

Some people do their muscle gain workouts at 9 pm, head home to eat a small meal and drink some water, and then go to bed.

They’re doing the wrong thing.

To make your muscle gain workouts truly effective, you have to leave a gap of three to four after your workouts so that you can eat a proper meal, drink lots of water, and focus on proper post-workout nutrition.

When you dive into an eight hour fast soon after you workout, you’re only impeding your progress.

For more information on getting the most from your muscle gain workouts, do visit the website below….

By Don Demarco. Don is a fitness coach and writer. Have you been misled by these popular fitness myths? Don debunks them at Men’s Workout Heaven Are you inviting injury the way you train? Here are a few simple tips that greatly reduce this risk. Visit Men’s Workout: Avoid Injury


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The Right Diet For Muscle Gaining

A lot of people think that for muscles to grow, weights must be lifted. The truth is weight training is just one part of a proper bodybuilding program. To build strength and mass, this also requires a diet which motivates the body to shed off fat and gain muscles. In the past, people just drank two pieces of raw eggs for breakfast. Nowadays, there is a diet for muscle gaining for bodybuilders to really build muscles.

The first thing to do in gaining muscles is to feed them with muscle fuel called protein. The latter is said to be the building block that makes muscle. The body therefore needs a lot of protein to increase muscle strength and mass. Three of the daily meals must have lean protein coming from fish and chicken. These shall provide the muscles with essential amino acids and protein for them to grow minus the animal fat which tends to hide a six-pack abs. Other foods enriched with protein such as casein, calcium, vitamins and minerals needed for muscle-growing are cheese and milk.

There are dieters who completely take carbohydrates away from their diets. This is erroneous however in building muscles because the body requires carbohydrates for the much-needed energy in an intense workout. Carbohydrates also serve as the fuel for the brain to be alert and sharp every day.

In order to avoid carbohydrates from getting one’s waistline big is proper timing. If the body burns the carbs fast, it shall not turn them into stored fat at the midsection. Carbs must therefore be eaten immediately after an intense workout when the body is on the recovery stage or earlier in the day. Carbs must never be eaten before bedtime because this is the time the body becomes inactive thus stores the carbs into fat as it does not need them.

Refined carbs such as regular pasta, white bread and white rice must be avoided and instead replaced with whole grains or unrefined carbs such as the nutritious brown rice and whole wheat bread. Refined carbs have empty calories and are stripped of its nutrition.

The body needs a lot of fuel to work well. For it to function effectively and at a maximum level, the diet for muscle gaining also needs fiber, vitamins and minerals coming from fruits and veggies. One must consume 3 to 4 servings of veggies and a fruit two times per day. Fruits must be limited because although they are healthy, they are also high in natural sugar that compromises one’s efforts in muscle-building and instead contribute to fat-gaining.

A lot of diets require individuals to consume less than they are usually eating. Muscle-building however needs a person to eat more. Ideally, he must eat once for every couple of hours. If he does not eat more than this, his body gets into a starvation mode thus his metabolism slows down and his body looks for the nearest fuel source for energy and this is the muscle mass that he has already built.

Consuming food every few hours, having a balanced diet of healthy foods and never becoming hungry shall not make the muscles lack what they need for them to quickly recover from intense workouts. They therefore grow with the right diet for muscle gaining.

Are you looking for more information regarding diet for muscle gaining? Visit http://www.gainmusclesquickly.com/ today for more information!

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Natural Muscle Gaining Diets

There are two components of muscle-building and these are exercising a couple of hours a day and the second one is eating the right type of food. The quality and quantity of the food you consume has a big role in building and shaping your muscles. Growing bigger muscles also begins with following natural muscle gaining diets.

When you grow muscles the natural way through a diet, you have to eat enough quantity of protein. Experts advise taking in protein every day that is not less than .8 grams for every pound of your body weight. There are others who suggest not less than one gram for every body weight pound. You can then increase this by .25 or .5 grams for every pound if you find yourself not progressing enough. Always consume protein at the most appropriate time such as breakfast, before bedtime and right after your workouts. Your body must have a lot of protein during the right time for muscles to be built quickly.

You should also consume carbohydrates while you are following a diet for building muscles because these give energy daily which is needed to enhance your workout. Consume carbohydrates from whole grains like brown rice, wheat bread and pasta. Experts say to consume 2.5 grams of unrefined carbohydrates for every pound of your body weight.

Fats are also included in muscle gaining diets. These are the essential and unsaturated fats such as fish oil, nuts and olive oil. These kinds of fat spread oxygen in the bloodstream and enhance energy level as well.

Every day, you need to raise the quantity of food you consume. You must eat every 3 hours so as to grow muscles. Never skip breakfast because this is the most important meal of the day. After you exercise, you have to eat something as well.

In weight loss, you need to consume lesser calories than the ones your burn. In gaining weight and muscles, you have to consume more calories than burned. A lot of people do not comprehend this because they think muscles will be gained just by spending hours in the gym. You must be aware though that forcing your body to eat so much will just make you gain unwanted fat because the quantity of muscle your body can gain in a scheduled time is limited by your hormonal condition.

It is suggested by experts to gain 2 to 3 pounds every month in muscle gaining. You should weigh yourself often so as to maintain progress. If possible, take pictures of yourself every week to see the changes in the composition of your body. Have a daily journal so as to record the number of calories consumed.

Muscle gaining needs consumption of a lot of water. For muscles to recover after a workout and to prevent dehydration, drink water immediately. Water also metabolizes fat, eliminates toxins and prevents water retention.

It is also necessary to sleep not less than 8 hours every night to grow muscles. It is during sleep when growth hormones are set free in the body and these help the muscles to grow. After a workout, it is best to have a nap.

With these muscle gaining diets and other tips, you will surely find yourself growing muscles in no time.

Are you looking for more information regarding muscle gaining diets? Visit http://www.gainmusclesquickly.com/ today for more information!

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How to Gain Lean Muscle Mass Fast, Muscle Gaining Secrets of the Super Ripped

The secret to gain lean muscle mass fast is what everybody wants to know. Whether you’re a beginner or you’ve been “hitting the gym” for years, this secret is what most of us search for. The muscle building secrets that those super ripped people keep, those people that can gain 10 lbs of muscle in just a few weeks like it’s cake, are not as closely held as many of us think. It is really a matter of knowing how to find them. Below I reveal several secrets that will help you gain lean muscle mass fast.

Workout Intensely, But Keep It Short:

When you workout with a high intensity, and do so for your entire workout, you force your muscle to work harder. When you do this, they must rebuild even bigger so they are ready for the next workout. As long as you keep your workouts short, so you don’t over work your muscles, they will heal quickly and much much bigger.

Consume Both Protein and Carbohydrates:

Cutting carbohydrates will do you no favors when you’re trying to build muscle. In fact, it is a good idea to eat fast carbohydrates right after each workout. Your muscle need protein and carbs to heal properly after a workout. This is why it’s especially important to eat some protein and carbohydrates right after you leave the gym.

Perform Compound Exercises:

When you workout, it is best for your muscle building to do compound exercises instead of isolation exercises. This is because doing several compound exercises together will let you build total body muscle rather than just specific muscles like you do with isolation exercises.

Use Free Weights:

Using free weights gives your muscles an extra workout that many people don’t think of. They have to work harder in order to stabilize the weights during each exercise. With machines you don’t get this added benefit, and after a few workouts, you will be surprised to see the difference that stabilizing the weights can make in the way you build muscle.

Drink More Water:

You have to be hydrated if you want your muscles to get bigger. Be sure that you drink plenty of water while building muscle so that your body has the water it needs to lubricate your joints and rebuild your muscles.

You don’t have to waste money on miracle muscle pills to gain lean muscle mass fast. Just follow these easy steps and get a good plan and your time at the gym will give you much better results.

Looking to find the best way to gain lean muscle mass fast, then visit www.202020diet.com to get a copy of your Free Diet Ebook to start burning fat today. You’ll see how Hall ate his favorite foods and was still able to lose 95 lbs of fat and gain 20 lbs of muscle.

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Nutrition Basics For Gaining Muscle Mass

With any effective muscle building program should be a diet that supports it. Of course there is a plethora of nutritional information available and it can be overwhelming to say they least. Nonetheless, if you focus on the following four major components when creating your diet plan you will be on the right track.

Water

You body consists mostly of water. So it should be no surprise that you need to consume lots of water when trying to gain muscle mass. Your body needs water for many functions in the body and muscle growth, or muscle hypertrophy, is no exception. For this reason you need to make sure that you are constantly sipping water throughout the day to keep your body hydrated and to assure that your body has the water it needs to maximize muscle mass.

Protein

It’s not secret that protein is one of the most important nutrients for gaining muscle mass. In fact this tends to be one of the only things many novice body builders know when they start out. Protein play a major role in the repair and growth of muscle fibers. Protein should be a primary focus in all of your meals not only for muscle growth but for energy as well. Protein is a healthy form of long lasting energy, as apposed to simply sugars that are quickly digested and cause your body to create too much insulin which turns to fat.

Vitamins and Minerals

This is one area of nutrition that many tend to forget, and not just muscle builders. For some reason, whether for convenience or some other reason, most people lack vitamins and minerals in their diet. Vitamins and minerals are vital to your overall health and if you aren’t getting enough of either of them your body won’t be at its full muscle gaining potential. So make sure you are eating plenty of fruits and vegetables with every meal. If you aren’t able to get a proper amount of fruits and vegetables with your meals, supplements would be the next best thing.

Carbohydrates

If I had to guess, I would say carbohydrates are probably one of the least understood areas when it comes to nutrition. Carbohydrates are what your body use for energy and are an essential part of our nutrition. What most people don’t understand though is that how and when you consume carbs can be just as important as counting them. I always hear people talking about watching their carbs and cringe when I hear this because simply counting your carbs and minimizing them won’t give you the benefits you want. Carbs have to be used carefully. The only time I would recommend loading up on carbs in order to gain muscle mass is right before and after a workout. Otherwise, I would minimize your carbs for the rest of the day and stick to foods with a low glycemic index. Also, don’t consume sugar or starch without having some protein or fiber with it to allow your body to use the extra insulin that is produced.

So there we have it. There are many other things you can do to benefit your health but if you make sure to take care of these four things you will be on the right track.

Jim Clements is the President and CEO of Simply Ripped, LLC, a company dedicated to providing you with the information and tools necessary to build muscle, burn fat, and maximize your muscle definition. To learn how to build, burn and sculpt any body type go to: http://www.simplyripped.com


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Muscle Mass Gaining Tips For Hard Gainers

Gaining muscle mass is like building a structure systematically, only that this time, you are building your own physique. It is a creative process that must be thought of and implemented as a deliberate process of growth. Gaining a formidable muscle mass usually entails an overhaul of your lifestyle and a total change to your life’s perspectives. There’s a lot more to be done than just spending time in gym lifting the huge weights. There is more to it than just attending training sessions regularly. Below are some useful tips that can enable you to be in that desired masculine shape and to accumulate the muscle mass as great as you have never dreamt of.

Training in the Correct Way.

You should make sure you have a plan on what you will be doing in the gym in every session. Avoided making hasty decisions on what you are going to do when you already in the gym. Training correctly is an essential factor for you to enforce mass changes in your body. It’s possible for a body builder to train for many months or even years without any positive results. So, before you hit on any weight, take some time to go through a beginner’s forum and learn how to exercise. There are a lot of things to learn regarding training exercises before you can become a bodybuilding pro.

Eating a Proper Diet

Muscle mass constitutes of tissues, fibers and flesh. You cannot bulk up just by doing intensive weight lifting exercises. You need to eat plenty and eat correctly. The bodybuilding diet is a very important component of training. Basically, you need to eat healthy foods with high-calorie content so as to have the energy. Calories are the responsible for fueling workouts and for building up muscle. For building new muscles, you need proteins and foods with high protein content ought to become your staple foods. Remember you are not losing weight but gaining muscle mass, so drop out of those starvation diets being preached right, left and center. You have to eat enough, five to six times a day. Solid food should be eaten at least four times daily while for the other two times, you can take protein shakes and high-carb snacks.

Boost Your Proteins

Always makes sure that your diet contains protein. Make sure you that take two to three grams of protein for every pound of body weight, everyday. This is the only guarantee that you will have an impressive muscle mass and fast. The body is built not with any other thing but with proteins. So if you are intent on getting the mass, eat the proteins. Limiting the proteins in the diet will make your muscle grow very slowly if at all.

Take Some Supplements

If you lack enough protein in your regular meals, you can supplement the diet with aminos. A protein shake will do in this instance. Basically, the idea is to provide the body with the entire array of nutrients necessary for rapid muscle growth whether through the normal meals or by diet supplements. The supplements help you complement the ordinary diet with some extra energy and growth materials to enable you lift heavier weights and stimulate rapid growth. Lifting heavier weights gradually activates high-octane growth of muscle mass.

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com


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Gaining Weight Diets – The Best Gaining Weight Diets

If you are interested in gaining weight diets so that you can build all of the muscle that you want then you have to be careful. There are so many diet plans out there along with pills and powders that claim to be the best of the best when it comes to dropping fat and gaining muscle weight. As you probably already know you cannot believe everything you hear, especially when it comes from companies that want your money. So how does a person know what to do to gain muscle weight?

For starters you have to make sure that the gaining weight diets you look into all focus on the intake of extra calories. Without the extra calories your body will be unable to efficiently build the muscle mass that you desire. If you are overweight you will want to work on dropping the extra pounds first. Once you are at a healthy weight then you can take advantage of what the gaining weight diets have to offer you. Do not start eating extra food until you have your weight under control. You want the extra food to be turned into muscle instead of fat so make sure that you are taking this one step at a time.

Now that you are ready to take in extra calories you have to make sure that you are exercising and weight lifting enough with that. Simply eating more calories without a balanced workout routine will do nothing for you other then allow you to pack on more pounds that are composed of fat instead of muscle. Eat up on some extra protein while you are at it but make sure that you are not overloading yourself with too much of it. As with everything in life, too much of one thing can and will be harmful to you.

Your actual diet should be composed of fifty five percent carbohydrates, thirty percent fats, and fifteen percent protein. This may be a shocker for some people, as those working out and going through gaining weight diets believe that they should be eating nothing else besides protein. This simply is not true though and you should always stick with a healthy diet in order to remain healthy and get the results you want to stick around for a long time. Even though it may be a lot of work it will be worth it in the end.

If you feel as though you are not able to get yourself down into a routine with your workouts and your gaining weight diets as you should then consider hiring someone to help you. There are many personal trainers and dieticians that can come right to your home and teach you everything you need to know. If you have a gym membership then there is a good chance that the gym has personal trainers that you can hire for a reasonable rate. The money you spend will be well worth it in the end so do not consider backing out of hiring a personal trainer just because of the money involved.

What Are The Best Gaining Weight Diets ?

Find out the types of food that you should keep in your fridge and the type of food you should get rid off from your fridge.

Best Weight Gaining Diets


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