Tag Archives: Mass

Importance of nutrition in developing strength and muscle mass

Muscle atrophy is a morphological and functional degeneration of muscles, caused by eating or sleep disorders. Decreased muscle mass means muscle atrophy accompanied by functional disorders.

Over-training causes muscle atrophy

Over-training can cause thinning of muscle fibers, Brazilian researchers have discovered at the University of São Paulo. Scientists conducted a study on mice to find out, among other things, that strength training with insufficient recovery modifies the type and size of muscle fibers. In the study, mice were divided into two groups – one control sedentary and the other active mice. Active group rats were subjected to high intensity exercise for 5 days per week for 12 weeks. They were forced to jump into the water and to carry weight of increasingly larger percentage of their body weight reported. Researchers found at the end of the study that both groups showed an increase in body weight, but lower in active rats.

Autopsies have shown, however, two features of over-trained rats:
– Muscle atrophy.
– Transformation of slow contraction fibers with fast contraction fibers.
Therefore, the maximum of bodybuilding – No pain, no gain – it is still valid, but with training in excess, without recovery, you can lose everything you gained.

Nutrition for muscle

Fats and carbohydrates are the main energy resources. Some of minerals (calcium, phosphorus, potassium, iron, and sodium) play a plastic role, as fats.
Vitamins, mineral water and some salts (compounds of copper, cobalt, iodine) have catalytic function by interfering with the assimilation and non assimilation processes.
Varied and complex diet is required because some nutrients cannot metabolize without other nutrients catalysis. The body spends a lot of energy assessed in calories that varies depending on the volume and intensity of exercise. Energy consumption should be recovered through proper nutrition, to provide calories and plastic chemicals essential in recovery processes, tissue repair and for children and youth growth processes.

* Milk is a food almost completely. Has a high coefficient of digestive utilization (90% -96%).
* Yogurt has about the same nutritional value as milk, but contains more vitamins B12, B15 and is more easily digestible. Facilitates the use of calcium and participate in the regulation of intestinal fermentation processes.
* Cheese has high protein content and ensures the smooth functioning of the liver, more solicited by muscular effort.
* Beef stimulates muscle growth.
* Fish has a high degree of proteins, is easy to digest; is rich in phosphorus, sulfur, iron, iodine, and vitamins A and B.
* Eggs provide high biological value protein, quality fats, some vitamins (A, B2, B6, B12, D, and E) and minerals (phosphorus, iron, potassium, calcium). Minerals as vitamins are generally concentrated in the yolk. It is recommended that eggs be eaten boiled.
* Black bread is preferable to white, being rich in vitamins (B1, B2, B6, and PP) and minerals. It is recommended to be eaten fried.
* Dried vegetables are recommended when working volume and muscle strength must to be high.
* Fresh fruits and vegetables are prime sources of vitamin C, carbohydrates and minerals. Due to the fibrous material normalizes bowel function.
* Mushrooms have equal nutritional value as meat, also contain the largest amounts of vitamins B1, B2, C, A and D.
* Dried fruits are an important source of protein. Fresh and dry fruits, especially raisins, figs, dates, can successfully replace the intake of refined sugar and sweets.
* Honey is easily absorbed and has laxative properties. Body provides various vitamins, amino acids, minerals, among which a very necessary – potassium. Honey is an ideal substitute of refined sugar, as indicated during operation for proper muscle mass and strength.

Calivita natural supplements beneficial in muscle atrophy

– Natural Noni syrup offers a wide range of benefits for humans. Noni Liquid has antioxidant and nutritional properties, providing those who consume it the feeling of well and also energy and power.

– Antioxidants such as Coenzyme Q10, vitamin A, E and selenium, have muscle stimulation properties and present beneficial actions to the brain; stimulate metabolism and offers cellular energy. Regular use of this supplement helps improving general health.

– Complex of essential amino acids and vitamins from royal jelly Bee Power is a real health benefit, because it improves the general condition of the body, helps to regenerate the body, strengthen the nervous system, helps heal damage, and provides extra energy, resistance and power for the entire human body.

Stefania write blog articles for RetetaNaturista where you can find more details about Atrofie musculara and natural products from Calivita that can help you with this problem.


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Tips to increase Muscle Mass

If you’re trying to gain muscle mass and quickly at that, there’s one teeny tiny mistake you can be doing right now that can literally “zap” your hard earned muscle gains into thin air.

Weight gain must not be attained by changes in diet only. Adequate exercises are required to ensure a healthy weight increase. If you are thin and just want to add some pounds to your scrawny build, you can consider working out thrice per week. For each work-out, engage in some moderate physical activities such as jogging, brisk walking or fast walking, or play a game of sport. Be sure to sweat it out for half an hour or more.

Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids.

If you do 10 repetitions for an exercise, then perhaps you would increase the weight and attempt 6-10 reps with a higher weight. Or if you did 6 reps with a particular weight last workout, then this workout you would attempt more than 6 reps, perhaps shooting for 8-10.

Use free weights rather than machines. Because you can obtain a much wider range of motion and because free weights use several muscle groups and not just single isolated muscles, you can gain muscle mass, more so that using a machine.

Resistance training is all about building muscle mass. Weight lifting alone is never going to burn fat no matter what twists and techniques you try to follow. Why it is so?- because you can not change anaerobic nature of weight lifting – gain muscle exercises no matter how you slice it.

If you truly want to gain muscle mass soon, then you need to realize that squats and dead lifts are the foundation to your journey. These two amazing exercises can build you foundation faster than just about anything out there. They work out just about all muscles in your body and they tend to help you put on quick, healthy pounds of muscles.

The next question will naturally be about the source of information or knowledge. You can very well depend on the books written by the authors who have practical experience in this field or the websites that provide valuable information on body building activities. If you have a computer and an internet connection at your home or office, the later will be the easiest method to gather information on bodybuilding.

Proper intake of nutrients is the second factor to be considered to gain muscle mass. You have to take many nutrients to get the best nutrition. These include Vitamins, amino acids, fatty acids and proteins. Proteins are the most important nutrient required so make sure you select a quality source.

To gain muscle mass fast you should rely on yourself to find a great routine that works. If you find a workout you like, try it out. In most cases you will need to tweak it for your individual needs. As everyone’s muscle density, fat ratio and body type are different and this will directly affect your results.

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Proven Techniques Help You Gain Muscle Mass – Guaranteed!

Every male wants to gain some muscle mass. But, if you want to gain more muscle without using non-natural steroids or supplements, then you will need a well designed working out and diet plan to achieve this goal. You need to think about your schedule and decide how much time you can spend working out as well as making changes to the way you eat. Here, we will give you 4 brand new tips for you to gain muscle mass and shape up.

The Importance of Sodium

Sodium is something that your body needs and it will encourage your muscles to grow by increasing the volume of fluid in your muscle cells. It has nothing good to build muscle, but it can retain water in our body. It can also boost the absorption of amino acids and carbohydrate storage in our body. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. Sodium has another function to improve the responsiveness of muscles to insulin.

Omega-3 Fatty Acids

Eating foods such as fish that contain omega-3 fatty acids is very helpful in allowing you to gain more muscle mass. Salmon, lake trout, mackerel, sardines, tuna and herring are fishes that contain a lot of Omega-3 fatty acids. Foods like sprouts, kale, spinach, walnuts, cauliflower, broccoli, oregano, tofu, soy beans, Brussels sprouts, mustard seeds and flax seeds are all rich in Omega-3 fatty acids. Our muscles will become more sensitive to our insulin after eating these foods, and this gives us more storage of glycogen and puts more amino acids into our body’s muscles. Above biological process is important because it will retain glutamine – an essential nutrition for the metabolism of protein and preventing muscle deteriorating.

Your Resistance Training

Want to gain more muscle mass, and then eating the proper diet is not enough. Resistance training like free weight with dumbbells are necessary while working our. Ancillary should be trained for gaining and building compound mass. Dumbbells are one of the goods muscle building equipments. You can perform a wide range of activities while working out. Gaining muscle mass is easy by using this one piece of muscle building equipment with working out exercise.

Experimenting with Different Exercise Regimes

No one is born with inert knowing of how their bodies respond to varied exercises. One exercise may work for one person while another works better for another person. Exercises that help you gain muscle mass need to be tested. You will find one if you spend some time on testing. But if you want to learn more, there is abundance of sites where you can visit for some great advices on building muscle especially if you have tried but failed in other exercise regimes.

Want to have a perfect body shape? Find the answer at Bodybuilding Decoded and signup for bodybuilding newsletter also check out the honest muscle building program review The Truth About Building Muscle

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Muscle Gainer Natural Supplement To Build Body Mass Fast And Gain Weight

At present there are lots of remedial measures available for curing weight loss problem. Intake of muscle gainer supplement is the best recommended remedy for weight loss problems. Choosing the best supplement from thousands of products is not an easy task. Before picking any supplement from market, it is advised to have a look on product ingredients and customer feedback. Using product made out of herbal ingredients reduces the risk of side effects and improves weight gain naturally. It treats the actual cause of weight loss problem and increases body weight as per the height of body. Protein synthesis is found to be as a main factor affecting body weight. Best muscle gainer supplement acts internally and improves protein synthesis safely. This in turn promotes the growth of muscles and increases body weight.

Improving immunity strength is an important health advantage of using best muscle gainer supplement to build body mass and gain weight. It prevents the risk of infectious diseases and enhances the natural health of person. Apart from consuming best weight gain supplement, people those who wish to gain body weight are advised to follow a healthy lifestyle by consuming nutritious diet and doing regular exercises. In order to attain optimum result, people suffering from weight loss problems are advised to intake best muscle gainer supplement after their meals consistently for three to four months duration. Preventing nutritional deficiency is another health advantage of using best supplement to build body mass and gain weight. It supplier adequate amount of nutrients to cells and boosts the overall vigor and vitality of person.

Best muscle gainer supplement to build body mass and gain weight can be described as a blend of micronutrients and minerals. It stimulates the production of human growth hormone and promotes body mass naturally. You can use best muscle gainer supplement to build body mass and gain weight for long period of time even without the prescription of physicians. It improves the appetite level of person and can be used as a natural appetite gainer. Fatigue, a common health disorder found in today’s busy lifestyle can be well controlled by using best muscle gainer supplement to build body mass and gain weight. Potential ingredients included for the preparation of best supplement for muscle gain improves energy production in cells and prevents physical and mental exhaustion.

All the ingredients used for the preparation of muscle gainer supplement to build body mass and gain weight are clinically tested and approved by health practitioners. Many of them have been used for centuries for treating low muscular growth and fatigue problems. Some among the active ingredients used for the preparation of best supplement to build body mass and gain weight include withania somnifera, crocus sativus and carnica papaya. It promotes fat deposition in cells and improves weight gain naturally without any side effects. Regular inclusion of FitOFat capsule in diet also helps in improving digestion and promoting tissue regeneration. On the whole, you can define FitOFat capsule as an overall promoter of health.


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Put On More Mass With These Muscle Building Tips!

Are you trying to get into better shape? Do you want to see some growth in your muscles? If you would like to see an increase in the size of your muscles, read the following article. You will find helpful tips on increasing your muscle mass the right way.

Consider buying some protein shakes and drinking them after your workouts. It can be hard to prepare protein-rich meals every day, so protein shakes can be a handy way to get all the protein into your body that your muscles need in order to grow big and strong.

Do your cardio after your workout or at a different time altogether. A lot of aspiring muscle builders think they should do their cardio before lifting. However, you want your muscle-building exercises to get the most physical energy they can, and doing cardio beforehand makes this an impossibility.

Try not to miss any meals. It is easy to forget about eating and drinking when you are very busy. Furthermore, with every single meal that you miss, you are causing yourself to miss out on another chance to grow. In order to prevent missing meals, plan them out well in advance. Pack food into containers so that they can be easily accessed. This makes it easier for you not to miss meals, and it holds you more accountable.

Try to consume some carbohydrates and proteins prior to going to sleep. The calories that you obtain will cause your body to reduce the rate at which it breaks down proteins while you are sleeping. Eating a small portion of cheese and a fruit is a great way to do this. You should also eat something soon after you wake up.

Consuming protein right after a workout is extremely important. Your muscles are in desperate need of protein right after a hard lifting session. Immediately consume a shake no longer than an hour after you finish your workout. This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Working out to build muscle is most efficient if you focus on large muscle groups. These include the back, legs, and chest. Implementing workouts that focus on these groups will do the most work in the shortest amount of time, meaning that you’ll grow muscle more quickly and easily than with other workouts.

Be mindful of your nutrition. Even though building muscle might mean you can eat everything you want and keep a thin waistline, it does not mean you should eat whatever you want. You can still pollute your insides and damage your cardiovascular system. Make sure you are getting enough vitamins and minerals.

Stretching is one of the most imperative things that you will need to do before you lift weights. Make sure that you give at least ten minutes to stretching so that you do not pull any muscles when you are putting your body under intense duress. These extra few minutes of preparation can save your body during your workout.

Set short-term and long-term goals. While you should have an idea of what you want to look like eventually, you will only reach that goal by sticking to smaller goals. For instance, try doing just two more bicep curls in your next workout. If you hit a plateau, do not worry. This happens to everyone. Give it time, and you will see progress soon.

When working out to build your muscles, it is important to know what your limits are. If you are someone who is highly motivated, it is sometimes really easy to push yourself too far. Understand your body and know what it could take. Do not try to compete with someone else especially if they are training at a much higher intensity than you are. You do not want to injure your muscles in the process.

To maximize your muscle building, avoid heavy amounts of cardiovascular training while you are lifting large amounts of weights. If you are trying to build great muscle mass, cardio workouts can get in the way of that. Blending weights and cardio is ok, but if you are doing one or the other to an extreme degree, you have to cut down on the other in order to get the results you want.

Resistance training with weights is the most common way to build muscle and increase strength. Slight damage is caused to muscles during exercise and the body responds by slightly increasing the size of the muscle. The stronger muscle can then handle the same workload easier the next time. When the resistance is increased, the muscle responds by increasing in size again.

Make sure that you keep on increasing the number of weights that you lift. In order to build big, strong muscles, you need to constantly extend your current muscles to their limit. If your muscles are not intensively worked out, they will not grow. You could also increase the number of repetitions that you do to increase the intensity of your workout.

As life goes on, muscle building is not just for bodybuilders. Building muscle can be a very important part of anyone’s life, if they have the facts and effective techniques to build their muscles. Take the tips laid out here and build stronger muscles for the rest of your life.

Find the bestweight loss and fat loss tips.

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How to Start? – 5 Building Muscle Mass Tips for Beginners

I’m glad you read this because it proves you felt great power behind simple principals I gave you in my free report, video lessons and part one of this article. They proved to be very much effective and thousands of regular people (just like me and you) use them with great success. As you can see out from tools I give you (I hope you took them by now), things are not at all complicated. It is only the false propaganda of the mighty supplement industry which is responsible for making people fail in their attempts to make solid advancement in their attempts to build muscle mass. Let me now explain most important building muscle mass principals, exactly those they don’t want you to know and master.

1).Find the professional gym.

You may have fully equipped home gym at your home but this will not help you make solid advancement, at least in beginning. Even advanced weight lifters report that it is very difficult to train at full intensity and over an extended period of time in a home gym. You need the mood, the motivation and group of friends with similar goals. If you don’t have them yet, don’t worry you will soon. Your results will attract them to you.

Once you are in the gym you need to know all details of the workout routine you are going to hit today. Focus on your workout; avoid talking and doing anything that destructs you from achieving your daily / weekly lift goals. Use the presence of big guys around to draw more motivation. Ipod with good music choice can help you to build up intensity and focus your attention to build muscle mass workouts. That will give you best results!

2). Use heavy weights – train with intensity.

This is the basic one. There is no workout program which can give you good results without implementing this principal. This is very important. High intensity + heavy weights and low reps to failure is formula you need! Off course there is more to this, this is the essence of the building muscle mass science.

3). Take enough rest.

Rest enough. This is a big mistake made by all beginners; they are too keen, too enthusiastic and shortly after too over trained. When you weight train you make microscopic tears in the muscle fibers that you train, you need to recuperate between workouts so these tears can heal and in the process they grow a little bigger and a little stronger. If you tear these again before they recuperate then you will be tearing an already injured part, it will now take even longer to heal, and you will find yourself a little weaker next time you train.

Continue with this and you will find yourself not only weaker but slightly smaller. You can see guys like this in the gym for years, training and training and always using the same weights and never getting bigger, never making progress – the best thing for them is to take a month off to recover then start again with more rest periods.

4). Train each muscle group ones a week

As a basic guide you should aim at training each muscle group once a week, keeping in mind that going trough chest training routine will also hit shoulders and triceps somewhat, and training back will train your biceps to a degree.

5). Proper diet.

You better take this seriously if you want big things to happen with your attempts to build muscle mass Eat plenty of protein and fresh natural foods. Regardless of how much you think you eat you need to eat more. You may need to eat fewer calories but more nutrients. You need to eat 6 to 8 evenly spaced meals through out the day to keep your blood sugar levels up, to keep a constant flow of amino acids and a positive nitrogen balance in your body.

Many boys and girls get scared from this. Like it or not but building muscle mass is entirely dependent on proper diet. We need quality meal plan filled with a variety of food which is not rocket science to prepare and afford. I personally use same diet plans you get from us because 12 full weeks of no-guesswork, just healthy eating for fast muscle growth lifestyle is something I like very much.

Good diet is, believe me when I say, the most important thing you can do to gain a nice muscular physique. Eat clean, natural foods. Fresh food should be the entire constituents of your diet. Manufactured foods, tinned and frozen foods are not good for you.

Too much sugar, bad fat percentage, unhealthy fats, various nasty additives and the carbohydrates are so processed that often you may as well be eating sugar. This will give you a good start, as you go along and learn more you will start to adjust the training for your own requirements, but for the first year just follow these proven principles that made thousands upon thousands of skinny guys into bodybuilders.

You can build up Massive and Strong Body Fast, without risking your health. Feel free to download Free e-Book & Video’s. Sasha’s dedication, profound experience and personal example are sureway to fast muscle building success.

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How to Speed the Muscle Mass Growth

If you are serious about building muscle then listen up, I’m going to share with you two critical moments crucial for fast and healthy muscle building. This article alone can save you years of wasted effort. Armed with this knowledge virtually anyone should be able to make tremendous gains and add pounds of drug free muscle to their physique.

I won’t explain things like stable isotope tracer technology, immunohistochemical muscle fiber typing or powerful microarray methods but I want you to know that although I’m not scientist myself all I’m saying here is backed up with hardcore muscle building science. There is huge the difference in results of those who use scientifically proved results and those who don’t. Science is contributing enormously to a better understanding of the factors that ultimately control the size of muscle mass growth.

Why muscles grow at all?
Stimulating muscle protein synthesis process underlines changes in the size of muscle mass. High stimulation of muscle protein synthesis is absolutely essential to gaining muscle. It does not sound like incredible, scientific revelation, isn’t it? Well, maybe it doesn’t sound so but be sure, it’s essential factor for generation of new muscle tissue and I will explain why. Without a doubt, muscle mass growth is complex subject matter. There are many, many factors that influence the muscle growth process including, but not limited to, physical activity, hormones, disease, age, genetic factors as well as the quality and quantity of nutrition.

But I’m going to show you how to utilize scientifically proved facts to your advantage. This can really save you months or even years of wasted time, particularly if you are one of those guys or gals that have to work their butt off just to add a molecule of muscle to their frame. If you really want to build muscle and transform your physique an ultra-high (24h long) stimulation of muscle protein synthesis is the name of the game you need to play. Many experts like Paul Delia explain that “muscle is protein and protein is muscle” and although that is fact there are other factors that work against your ability to build muscle.

You should keep in mind that constant synthesis and breakdown of muscle tissue is a process that never stops in our bodies. Even if you perform no physical activities at all, muscle proteins are constantly being broken down and regenerated (scientists call this process protein turnover).
As I have explained, this process never stops but it can speed up or slow down in response to various circumstances. For example, dieting (calorie restriction) slows down this process. Aging also slows down protein turnover, or the rate at which new muscle proteins are regenerated. Alternatively, after you’ve hit the gym for your expertly planed workout system, protein turnover is accelerated, enormously.

What’s happening within your muscles has an enormous impact on the entire body. You see, muscle tissue is the body’s largest reservoir of bound and unbound proteins (it constitutes 50-75% of all proteins in the human body), this means that muscle protein turnover is synonymous with whole body protein turnover. In other words, muscle is drawn upon constantly to supply the amino acids that are required for a vast array of physiological demands, every single day. Same thing like with the bank account, if you don’t make some rather substantial deposits, the balance just keeps diminishing.

Scientific keys to rapid muscle building
What we need is to increase the synthesis rate of muscle proteins so that it runs faster than they are broken down. We need complete program (nutrition and exercise program) which is design to boost up the muscle protein synthesis. Science has confirmed that lifting weights has the potential to cause a tremendous increase in muscle protein synthesis but regular training diminishes this response, therefore the most important question is what type of weight training program is most effective at providing a high stimulation of muscle protein synthesis? Good point, is it not? Off course it is, but so many people fail to use results from scientific studies and therefore often fail in their attempts. For you muscle research buffs, seminal work completed by Baar & Esser confirmed that the degree of overload placed on muscle correlates with the magnitude of stimulation of muscle protein synthesis and the subsequent increase in muscle mass.

In other words, muscle mass gains are directly proportional to the stimulation of muscle protein synthesis which, in turn is proportional to the amount of overload placed on muscle. Inanse muscle gain program is a complete answer for all man and women because it is based on hardcore muscle building science. It is not for those who wait for magic beans or mambo jambo to happen. This is quite clear formula folks: “High & proper overload = high stimulation of muscle protein synthesis = more muscle “. If your muscle building program is based on this principal than you are on good track and you do have already excellent results without steroids usage. Just stay away from any weight training program and technique which deviate from this fundamental rule.

So if you want to build muscle, there are two rules that you must understand.
The first is, the stimulation of muscle protein synthesis is the critical regulatory event that leads to muscle growth. The second is that the intensity and method of overload placed on muscle determines the magnitude of stimulation of muscle protein synthesis.

Sasha James
www.advice-masters.com
You can download Free Insane Gain e-Book and Videos that will boost your advancement. You can contact me with any questions you may have, I will be more than happy to help you get near to your muscle building goals fast.

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Muscle Building Tips – Build Muscle Mass

A muscular figure gives a good outlook to a person and helps him to get confidence and a positive feeling inside. And contrary to the popular belief, building muscles does not require long hours at the gym everyday. Proper diet and a well balanced fitness program do help in building strong, attractive muscles.

Muscles mainly are composed of Slow Twitch Fibers, Fast Twitch fibers (A) and Fast Twitch fibers (B). Slow twitch fibers are normally helpful for long distance runners. Repetitive weight training with light weights enhances the structural development and growth of these fibers. Fast Twitch Fibers are more involved with power, speed and force. These fibers are the ones which matter when muscles are built. Heavy weight training is necessary to build these fibers properly.

The basics of muscle gain consists of 2 factors:

1. Bodybuilding workout

This stimulates the body to grow muscle and lose fat. When a workout gives results, the muscles are stimulated to grow in a proper way. And when muscles are re gained, the metabolic rate goes up thus helping the body to burn fat at a quick pace.

2. The diet that supports

Right kind of food, such as lean sources of protein, low GI carbohydrates and the “good” fats, help your body to simply grow muscle and burns off fat. If wrong kinds of carbohydrates are consumed, then the body produces insulin which is the hormone that makes you store fat content.

Genetics determines the proportion of slow twitch fibers to fast twitch fibers in a person’s muscles. Those with a higher percentage of fast twitch fibers will gain muscle mass more readily and quickly than others. People with higher percentages of slow twitch fibers and experience a tougher time with building muscles. Genes cannot be changed but a proper diet can supply the body with what it needs to put on and sustain new muscle. The weight training can change the muscles.

The body building part consists of 3 major areas, namely
# Smart weight lifting
# Intelligent, quality nutrition
# Quality rest

All three must be present in the routine and followed strictly for effective muscle buildup. The program should be designed to instill strength within the body. Working out on full body and on the legs should also be a part of the program. The ideal frequency of workout would be 3 days a week. The squat, the dead lift and the bench press are most useful tools for this purpose. Experts say that training needs to be done with high volume and medium intensity. But apart from these workouts and dieting, the body needs adequate rest too. Hence water, sleep, relaxation and eating are very important too. While eating, lots of protein and calories should be consumed. Cyclic intake of food helps in maintaining the shape of the body. Above all these factors, there remains persistence.

Muscle Gain Truth with a great step-by-step guide to musclegaintruth that won’t fail you? find out more.

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Building Muscle Mass Tips and Secrets

Building muscles mass is an easy task to achieve as long as you are armed with the correct information and knowledge.

Building mass faster, which you thought is impossible, is never far from reality. There are too many trainers and bodybuilders that make the fatal mistake of working out too much. They think, the longer they workout the bigger muscle mass they get.

Even if you want to build up that muscle mass quickly, strength training and weight training for long hours is not that necessary. However, for those hard gainers who are in strength training programs, to gain muscle mass quickly cannot be that detrimental.

In fact, you should never train longer than an hour or half a day according to many bodybuilding experts. There are even instances that you may even lose too much weight doing long workouts and too much time performing weightlifting.

The correct way of gaining muscle mass should be a proper strength training program with three days a week sessions with at least an hour of weightlifting and bodybuilding exercises.

It is important to work on your muscles intensely and focus yourself on getting stronger. You should not be caught up on various bodybuilding programs that allow you to do long hours of working out and lifting. The risk of acquiring injuries is also at high risk.

There are many ways on how to gain muscle mass the proper way. We are not talking here with intensity strength training but a proper way of training to failure that is very efficient to building muscle mass.

Here are some suggested tips:

1. Using a bench press, continue your exercise against the immovable heavy weight for 20 to 30 seconds.

For most hard trainers, they do the wrong way of starting again with the rep and being stuck at the bottom. The weight is dropped against the safety pins.

2. Using the barbell curls, perform a grinding halt about two or three inches into the rep.

When the arms a slightly bent, you have realized that you cannot perform the rep but perform a pull on the bar as long as your strength can.

3. In a bodybuilding exercise, squatting is very effective. It is considered as the perfect exercise in building muscle mass.

While others do intense trainings and bodybuilding diet program for muscle building, an effective squat program can be an effective exercise for muscle building.

4. After your warm ups and performing your squat routines, you may lift weight that you normally perform.

Do 10 reps and rest for a while, you add another 20 reps to have a more efficient and intense weightlifting exercise.

5. Since squatting is the most challenging muscle building routine exercise, you need to maximize all the weight that you can handle.

The squat is also the toughest mental exercise after the physical training exercises that you perform. These muscle building tips are very effective ways to gain muscle mass quickly. They can be important factors to for your weight training program and eventually seeing your muscle mass develop and improve quickly.

Weight lifting is also even more effective for individuals who go through a weight loss program than those who are dieting and doing aerobic exercises.

Dave Poon is an accomplished writer who specializes in
the latest in Fitness and Health. For more information
regarding Build Muscle Mass please drop by at http://www.malemusclebodybuilding.com/


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How to Separate Gain Muscle Mass from Fat Burning and Achieve Both

From those who are hardcore bodybuilders to those who are picking up a weight for the first time, at the bare roots of training the goal is pretty much the same – how to gain muscle mass and burn fat in the same time. The only difference is the degree of the results desired.

When we put aside the health benefits, which there are many, the main goal people want to achieve while working out is to look better. For some of us that means to achieve more muscular development or sculpt a more toned physique, in any case there are all a combination of building muscle and burning fat. Getting clear picture of what is happening when you workout and developing a better insights of what you are exactly trying to achieve with each component of your workouts will help you develop a plan to get you from point A to point B in a shortest time possible.

Many people do fail in this important step. They somehow choose not to develop their understanding so they are doomed to spend their time, energy and money for experimenting with inefficient methods that promise to yield results yet have no scientific and physiological basis. Therefore I want to give you most important points on both goals we all desire to witness in our lives.

How to Gain Muscle Mass?

Resistance training is all about building muscle mass. Weight lifting alone is never going to burn fat no matter what twists and techniques you try to follow. Why it is so? It is because you can not change anaerobic nature of weight lifting – gain muscle exercises no matter how you slice it.
Anaerobic means without oxygen. This refers to the energy systems you are using while performing any physical activity. Anaerobic activities are shorter in duration and use the phosphagen and glycolysis as their energy source.

Phosphagen and glycolysis are responsible for the rapid production of ATP – energy donating molecule responsible for all muscular contractions. They are on play while during any demanding or explosive activities such as weight training or sprinting. Those are so far away from fat burning that no matter how many reps you do, you will not burn even a gram of body fat. You can’t make resistance training a fat burning or a high calorie expending activity.

But you should know that weight training is an indirect fat burning activity because it stimulates muscle growth. The more muscle mass you have, the higher is your metabolic rate. Muscle is high in metabolic activity as opposed to fat. Therefore as much muscle gain you achieve you will expend more calories in a days time.

Whole point is simple: primary function of weight training is muscle stimulation. The resistance applied by the weight stimulates muscle to grow. More resistance equals more stimulation. You can turn the training intensity volume up or down , but make not mistakes, the weight lifting component of your exercise program is all about muscle gain. Approaching it any other way is a mistake.

What is Fat Burning?

Fat burning depends mainly on caloric consumption versus caloric expenditure. It is simple math, you need to consume fewer calories than you expend. Energy (calorie) deficit in your body forces the body to derive fuel from the breakdown of stored energy supplies (fat).

Both elements are in your control: calorie consumption and calorie expenditure. Proper balancing those two factors are the main components of the fat burning .You can consume less, expend more, or do a combination of both.

Your diet is naturally very important and plays a big role in fat burning process. The more concerned you are with losing fat, the more careful you must by with your caloric intake. You need to create a calorie deficit and this can be done by gradual lowering of your caloric intake over a span of time. Using good calorie calculator and proper meal plans are fastest way to achieve this.

The other thing to improve is off course calorie expenditure. Cardiovascular activity when properly done, increase the total calories you burn in a days time. This will further help you create the energy deficit.

I hope this is clear now. Don’t you ever confuse the processes of fat burning and muscle building? If you do your results will suffer on both ends because this misunderstanding is often the catalyst for an inefficient training approach that tries to accomplish both things at once. Building muscle and burning fat are two separate processes.

Maximizing your results will depend on how much this two processes are contained in workout – diet program you follow. No nonsense how to gain muscle mass program is treating weight training as a means to fast building muscle mass and energy manipulation through nutritional intake and cardiovascular expenditure as the components of effective fat burning. Therefore such separate but harmonic approach is most effective and gives you both, best muscle gain and fat burning results in shortest time possible.

You can build up Massive and Strong Body Fast, without risking your health. Many do not, BUT I want you to know exact and proven system. Feel free to download How to Gain Muscle Mass Free e-Book & Video’s.


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