Tag Archives: Muscle

How to Gain Muscle Fast

A lot of people who are unhappy with their unhealthy appearance, whether underweight or obese, have spent years going to the gym or performing different outdoor exercise routines in the hope to gain muscle mass and increase body weight.The one thing they can’t be called on is lack of determination.

It takes a lot of devotion to a goal to keep at a routine that’s not showing any visible results. So what to do? Do you still have the same burning desire for muscle gain? You may have been greatly disappointed up till now, but this article will give you basic outlines that, once followed, will show immediate results.

1. Diet: this is the one area where many weight trainers and aspiring body builders know little about and give even less importance to. The reality is, the battle for muscle building may start in the gym, but it will be won or lost at the dinner table. The workout routine you follow must be augmented by your diet.

If you’re eating like a 7 year old, don’t expect a body like a 30 year old. You’re building muscle which is the exact opposite of loosing weight. Loosing weight means you want a decrease in the body’s mass by burning excess fat storages.

Eating less calories then you’re likely to burn in a day makes sense for this objective. But when you’re aiming to grow muscle, thereby increasing body mass, why on earth would you want to eat less calories? When muscle building, you’re supposed to eat more calories than you’re likely to burn in a day-plain and simple!

Let’s discuss the essentials of your diet when your eating to burn muscle

a. Proteins: building muscles requires the building blocks of nature. You may have heard of them-amino acids. So where are they found? The best and most abundant sources of amino acids are the proteins.

Proteins that are found in red meat, white meat, eggs, beans, etc are what your body needs in abundance to grow muscle. I’m talking about a 40% protein based diet. Any less and forget about growing any muscle mass.

You can even eat extra protein; it won’t harm your body. The excess, unused amino acids just get flushed out of the body through the excretory system. Go for white meat, whole eggs, beans, etc. if you’re still feeling low on protein then try red meat too.

b. Carbohydrates: carbs have been given a very bad name by weight loss experts. You may need to cut on carbs while trying to loose weight and fight obesity, but when you workout at the gym, the fundamental source of energy your muscles rely on are the glycogen stores of your body.

If you’re low on carbs, your glycogen stores will be just as low. Go for un-refined carbs like whole grain, whole wheat, brown sugar, etc. carbs should make up about 40 % of your diet.

c. Fats: fats are just as cursed as the carbs when it comes to their image in our eyes. We associate being fat with eating a lot of fat. The truth is we are fat because we don’t burn as many calories as we east, from fat or elsewhere.

But the body needs a healthy amount of fat to function normally. The unsaturated fats found in olive oil and avocadoes are great for keeping the body healthy and nutritionally full. Fats should now be 20% of your diet.

2. Short but Intense: your workout at the gym should be 25 minutes a day, 3 days a week tops! Reason, weight training is intense, it causes tear in your muscles that then have to heal to grow stronger and in bigger mass. Doing this wearing exercise for hours and full week long, will cause muscle damage and muscle injury. You’ll be loosing muscle mass, not gaining it.

3. Rest and Sleep: these count too! Your muscles need a full days’ rest between workout days. They also need you to get at least 8-10 hours of sleep regularly. Remember that the maximum muscle growth occurs when your body sleeps.

Exercise is a part of life and needs to be a regular routine in our life. We can have a healthy body, muscle gain truth and fitness exercises to build muscle the right way.

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Best Natural Ways To Increase Muscle Weight Fast For Men

There are different best natural ways to increase muscle weight fast for men and so you must choose the most appropriate one ion accordance of your health requirement so that you can get the perfect weight and physical structure. Are you suffering from malnutrition for a long time? You must not worry as now you can adopt different natural means in the form of perfect diet which caters the sufficient nutrients amount within your body. The torn up muscle fibers can also be effectively repaired by the absorption of these nutrients.

If you want to rebuild and restructure your muscles then in that case you can always get a proper support from different types of healthy exercises. You can increase your calorie intake but of course take only healthy foods otherwise you might develop obesity rather than perfect muscle volume. You must consume additional 3,500 calories for gaining more effective impression regarding the same. Some healthy foods that are included within the diet chart include fresh vegetables and fruits, lean meat, carbohydrate enriched foods, potato chips, pasta, whole grains, dairy products, and sugar based junky foods and others. Regular exercising along with taking healthy diets is considered as one of the best natural ways to increase muscle weight fast for men and thus you must practice the same on a regular basis.

Not all types of exercises are useful but you must choose the best healthy exercises that can be quite helpful in reaching to your specific health goals. You can now get absolutely strong and toned muscles by means of lifting heavy weights which is basically included within intensive type of exercises. In this way, only the concentrated body parts will gain muscle increase rather than the whole body. Some highly targeted places which gain weights by these healthy exercises include arms, shoulders, legs and backs. In this way, you can also gain stringer, hips, thighs, buttocks and legs and thus you must practice the same regularly. In this regard, you can also use different types of exercising tools or equipment for gaining fullest support regarding performing these exercises. If you want to use those exercising machines conveniently then you can also follow the hand-book instructions properly.

You must chose a perfect and smart plan for exercises which includes only some selective healthy exercises that can be easily performed without any hazard and are useful for contributing enough strength to your muscles. You can make addition of different exercising varieties in this regard as result of which your shattered muscles can also be healed in an effective manner with great speed. For gaining more powerful impacts with rapidity, you can definitely take FitOFat Capsules daily as these capsules are fully natural and based on different useful herbs. You can also intake diet protein along with these capsules and you need to swallow these capsules rather than squeezing the same. For more information about these herbal capsules, refer to the online reviews regarding the same as these reviews will reveal the utilities, health benefits and the product ingredients.


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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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Do You Have The Bible Of Quick Muscle Gain?

These days, ladies and gentlemen have no time in their lives to check their diets, resulting in unhealthiness.

As we take in junk food, the food converts into fat and increases our weight.

But people should be required to eat muscle building foods which help you throughout the day, as well as look sexy and attractive.

Quick muscle gain diet is important to those who have no time to exercise everyday, such as professionals.

Good nutritionist can help you achieve a healthy life by providing you a chart or information on good muscle building foods.

Avoiding cholesterols and many other diseases or conditions can be done by reducing the intake of junk weight gaining diet.

To properly check and correct the diet of his/her family, every homemaker should have a chart.

Without a doctor, a chart with calorie values of each food item that you eat and the required amount of calories that have been eaten will help you develop an energetic and happy family.

To help you maintain a diet in your family, we can provide you with one chart for your use.

The chart helping you have more information about the various nutritious values of every good that we take every day is only part one of the entire material.

The chart helps your family improve the ability to carry out their work more efficiently as it helps you prepare food, including quick muscle gaining foods.

Your spouse will be able to work better, and your children will be more attentive and energetic to improve in their academics. Who wouldn’t like to get a good certificate from their spouse?

Remember the chart could help you prepare food for your family in new ways including quick muscle gaining food that helps improve the ability of your children and spouse in carrying out their work efficiently.

Learn more about quick muscle gain. Stop by our site where you can find out all about building muscle fast and what you can do about it.


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Selecting the Right Muscle Building Supplies

Some people think that every muscle building exercise machine can give the same results to build muscle. This is a notion that must be corrected.

Exercise machines are built and designed for a variety of purposes; they each have a specific role to fulfill in helping bodybuilders improve on a particular aspect.

For example, there are exercise machines created to help bodybuilders increase their muscle size; there are exercise machines that target only the abdominal area; there are exercise machines that assist bodybuilders in enhancing their resistance and strength; and so forth. If you want to know the muscle building supplies you need, you must first determine your goals.

Many bodybuilders out there are prone to making the mistake of buying cheap muscle building supplies. They think they are getting their money’s worth when, in fact, they are getting a poor bargain. In the world of bodybuilding, investing in bodybuilding equipment is a must. Cheap exercise machines generally cause a lot of trouble – they easily break down and need repairs. Moreover, cheap exercise machines that last for a long time often provide unsatisfactory workout results.

It is better to spend your money on exercise machines that are a little expensive but are of excellent craftsmanship and can guarantee the best results.
For muscle building, common equipment includes free weight or dumbbells. They are perfect for conditioning your body to get on the road to fitness fast. Lifting light weights and dumbbells on a regular basis – everyday, if possible – for just short periods can already set your muscles.

To make lifting weights easy, you might want to consider buying weight benches; these machines make weight lifting more efficient and hassle-free, reducing the risk of injury. Comprehensive programs often make use of weight benches to assure optimal results.

Of course, you don’t just want to focus on your forearms and chest. Using a stationary bike is a great way to shape, train, and tone your legs. Many people choose to buy stationary bikes for the home because they don’t really take up much space and are generally economical.

A treadmill is a logical choice if you want to walk and run without having to get out of the home. It is considered as one of the most effective machines that can help burn calories and lose excess weight, making building muscles easier. Stair steppers are also a prime choice for working on the legs, thighs, and the butt. They go well with toning exercises.

These days, electronic displays and computer consoles can give your programmed workouts with varying intensities, difficulty levels, and pulse monitoring, among other things.

If you have a big budget, you might want to create your very own home workout gym. This way, you can have a proper place for all your muscle building supplies. Plus, you can save on gym membership fees and have workout sessions during hours that work best for you. Your home workout gym should have complete equipment for muscle building and strength training for the entire body.

For tips on muscle building and reviews on muscle building guides visit: http://www.MyWebFitness.com


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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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Great Tips About Muscle Building That Are Simple To Understand

Weight lifting can be fun when you do it right. You can enjoy the workout and the many benefits that go along with muscle building. You will first need to come up with an exercise plan that works for you. This article is a great stepping stone to get you on your way.

Make certain you eat plenty of protein if your goal is to build muscle. Protein provides the building blocks that create muscles. It will be difficult for your body to increase its muscle mass if you are not consuming enough protein in your diet. Your goal should be to eat protein as a main part of at least two meals and one snack each day.

Don’t cut out carbs when building muscle. Carbs provide energy to your body, allowing you to make it through your workout. Otherwise, your body will break down your stored protein and muscle for energy instead. Try to get enough carbohydrates to you can get the most from your workouts.

Don’t try to bulk up when doing extensive cardio training or preparing for a marathon. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. When you do build up your muscles you want to make sure your efforts are focused on strength-training regimens.

Know where your limit is, and push yourself to it. With every set, it is important to exert yourself to the point of being unable to go any further. If necessary, spend less time on each set as your body tires.

Make a smart workout schedule. This can help you build muscle while avoiding injury. Although a well-conditioned bodybuilder can handle three strenuous workouts in a week, the best practice for people who are just beginning their muscle building is to stick with two sessions per week.

One deterrent of successful muscle-building can be slow-growing muscle groups. Fill sets are necessary to pay attention to each muscle group necessary. Completing 25-30 reps of an exercise which targets that muscle group a few days after you’ve extremely worked it out will increase the visible mass.

Eat a little protein both before and after you work out in order to maximize muscle gain. So, do things like take in around 15 grams 30 minutes before you train, then take in another 15 when you’re done. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).

Construct your diet based on your training. If you want to build muscle, concentrate on eating protein at the expense of fats. This does not mean you should eat more food; this means you should have a more balanced diet. A vitamin or protein supplement can help you to get everything your body needs to build muscle.

One of the beat ways to feel better is by exercising, and one of the best ways to feel strong and confident is by building muscle mass. Doing both cardio and weight training improves your health much more quickly than focusing on only cardio. Combine these two routines, exercise regularly, and before long, you will see positive results.


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Muscle Building Tips That Can Work For Anyone!

No matter what your motivation for wanting to engage in muscle building, you will reap considerable benefits from it. Doing it the right way is very important to avoiding injuries and keeping your routine going. Use the advice in the following article to find a great routine for you that will have you looking and feeling great.

Ensure that you are utilizing protein powder in order to feed the muscles. Protein is essential for muscle growth, and protein powders are an excellent method of ensuring that you are consuming enough because they are very fast and convenient. Utilize quick-digesting whey protein for your morning, afternoon, and preworkout protein choice, and use casein for your postworkout and night protein choice.

Make sure that your diet has enough protein when you are trying to build muscle mass. The maximum amount of protein intake you need is about one gram of protein for every pound of your body weight on a daily basis. Slightly more or less protein does not matter too much, but you do need to intake as much as possible.

As you are lifting weights, do your movements slowly. Moving too fast uses the body’s momentum instead of letting the muscles do the work. Likewise, don’t swing the weights, because this keeps the isolated muscle from doing the work. This is why going slow seems harder. The isolated muscle is doing its work!

Make sure you are getting enough proteins in your diet. You need about one gram of protein for each pound of body weight every day. If you cannot eat enough meat, think about drinking a supplement such as soy milk or even taking a powder supplement. Eating more proteins than you need will not help you build muscles faster.

Always try to mix up your workouts when trying to build muscle mass. Every few weeks completely change your routine and throw your body off course. Your body will grow much faster when you change the routine and catch it off guard. This will keep your workouts interesting, and also build muscle.

Do not forget about consuming carbohydrates when attempting to gain muscle. Although carbs are seen as bad by many people because they can cause you to increase body fat, the truth is that carbs are essential for gaining muscle. Your muscles need glycogen that carbs provide. In order to gain muscle, you should try to eat around three grams of carbohydrates for every pound that you weigh.

Aim to maintain a journal when following a workout regimen. Jot down the exercises that you do, the number of sets and reps you do, and anything else concerning your workout. You should write down how much rest you get each night and even how you feel during workouts. Writing down everything that you can allows you to better keep track of how you are doing every single week.

Consider using caffeine on a limited basis as a benefit to bodybuilding. Metabolism can be increased by drinking a cup of coffee in the morning, and caffeine can increase overall calorie burn. The intensity of workout routines can be increased by the stimulant, and caffeine can provide energy after a hard workout.

Push ups are a fantastic exercise to consider if you are trying to build muscle. They do not require any equipment and you can do them anywhere. Push ups, when done correctly, will build muscle in the upper body and boost your metabolism, leading to a healthier body over all.

Focus on one thing at a time. If you want to build mass, you should concentrate on mass building exercises rather than developing your cardio. Working on your cardio will help you develop other parts of your body and might slow down the building of your muscles if it becomes the focus of your training.

If you really want to start gaining muscle, consider getting a trainer. A trainer is an expert and has likely been where you are now. Ask a trainer about what kind of exercises are best, what kind of diet you should have and how often you should be at the gym. Trainers can be a great source of information and motivation so you can meet your own muscle building goals.

If you are working on a muscle-building routine, consider adding chia seeds to your diet. Some studies have shown that chia seeds promote the regeneration of muscle in the body. This can be an important component of any workout plan. In addition, chia is a healthy source of protein and omega-3 fatty acids. acids. Both are essential nutrients that should be included in any weight lifter’s diet.

Knowing what supplements to take can make a big difference in muscle building. Many people use dietary supplements to help them build muscle. Educating yourself on proper supplement intake is just as important as strength training itself. So it is important you understand what supplements to take before you begin a workout and after a workout.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one. Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

Thanks for reading my post. Are you still looking for ways to increase your fitness or to add more muscles to your body? Then you can take a look at our post workout supplements.

Struggling to get more muscles? Then try our post workout supplements now.

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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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