Tag Archives: Weight

Utilizing The Fat Burning Furnace To Quickly Gain Muscle And Effectively Lose Weight

People that are trying to lose weight have a few different options. There are many diets on the market that are geared towards specific types of bodies. What may work for one person may not work for another in regards to losing weight. Some people have luck with diets that are meal-based. An example of this is the Fat Burning Furnace diet, or FBF.

Permanent weight loss generally does not happen overnight, nor can weight be lost for good by following fad diets. Many of them can be dangerous to a person. ‘s health. They also tend to be unsuccessful in the long run and are often associated with people ending up weighing more than they did when they started the fad diet plan.

It is a known fact that diets are not one size fits all. Some diets are based in lifestyle choices. Dieters are taught to recognize that their lifestyle must change in order for them to lose the extra pounds. That means changes in diet and activity levels must be accomplished to see real results. Another type of diet is a meal based plan, such as FBF.

Many times people are under the assumption that when they diet they must give up their favorite foods forever. That simply is not true. Healthy diet plans are all about moderation. They should offer dieters choices in regards to the different healthy items that are available to them.

For dieters that are interested in gaining muscle but losing extra fat stores then FBF could be the diet they are looking for. It is a simply laid out e-book that is very easy to follow. Although it does restrict calories, it shows people how they can still eat the foods they enjoy and not feel guilty about it.

One of the main elements of the Fat Burning Furnace plan is to lose weight by burning off the carbohydrates that we ingest. It stress the importance of eating real foods. People that follow this diet will certainly save more money than people that follow the types of diet plans that require them to by all the foods that are on the plan. All you have to do is buy foods in the grocery store that are readily available.

Customer feedback on the FBF is high. It has enjoyed a moderate amount of success, probably because of it’s simplicity to follow. It does offer email support. Both men and women can benefit from this diet. The main point of FBF is to help people to lose weight by making healthier food choices, restricting calories to a certain extent and getting a little bit of exercise.

Learn how to make your body a FBF. Burning fat can be quit easy when you consider diet plans based on choosing the right foods.

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Truth About Six Pack Abs: Will I Lose Weight or Get Six Pack Abs?

Welcome to another Truth About Six Pack Abs FAQ session with myself, David Thorpe.

And today the topic I’d like to cover is this: Is the Truth About Abs just an abs program or is it a fat loss program. Where do we stand on this?

Now I get this question all the time…

Has the Truth About Abs been deigned for people that want to lose weight, people that want to burn fat, or for people that just want to build ripped six-pack abs?

The answer to this question WILL surprise you. But before I jump to that I need to give you a bit of a scientific background. Don’t go to sleep will you!

Most people tend to focus on the size of your muscles, but the only way to get six pack abs is to reduce your body fat percentage far enough that your abs become visible.

Yes that’s right, you can spend as much time as you like doing sit-ups, crunches and other abdominal exercises. But if your body fat % is too high, they will never be visible.

This is because they will be covered by a layer of ugly tummy fat.

Wouldn’t that be a waste, working hard and building a perfect set of abs, but never getting to enjoy them because your body fat percentage is too high.

Men, you’ll need to get down to between about 10 and 11% body fat. Or if you really want your abs to be popping out then you need to be looking at roughly 7-8% body fat.

For ladies, who naturally carry a little bit more body fat than men, you’ll be able to see your abs at roughly 16-19% body fat.

So back to the question: “Has the Truth About Abs been deigned for people that want to lose weight, people that want to burn fat, or for people that just want to build ripped six-pack abs?”

Here is the answer:

It’s actually been designed to satisfy ALL THREE goals!

Now let’s explore the reasons why…

The Truth About Abs is an educational tool…

It gives you the exact techniques you need to kick start a natural, fat burning hormonal response in your body.

Learn how to combine the most effective exercise and nutritional techniques.

Truth About Abs is 100% natural: no pills, no potions or crazy diets. And it’s time efficient: no boring cardio and you don’t need to spend hours in the gym.

But are these benefits actually going to make a difference in your quest for sexy, flat abs?

For those readers that really want to lose weight, then the key is to burn fat. And with the natural fat burning response you’ll be doing just that, even while you’re not even at the gym!

And if you’re burning fat then you’re losing weight!

If you are the type of person that just wants to lose those last few pounds, then this program has the potential to take your fat loss to the next level.

Or if you are anything like I was when I started with The Truth About Six Pack Abs, you can almost see your abs, but not quite.

Mike Geary’s Truth About Six Pack Abs has what it takes to make the difference and get you the six-pack you’ve been working for.

That’s it folks. Just remember that it is one thing reading about the benefits the Truth About Abs can give you, it’s something completely different to experience them for yourself.

Can’t decide about Truth About Abs? I’ll answer your question on the Truth About Six Pack Abs FAQ.

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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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6 Week Body Makeover – Tips to Maximize Weight Loss

The 6 Week Body Makeover is a great way to learn how to eat healthy and lose weight at the same time. However, some people get confused along the way and end up gaining all the weight that they have lost. Here are some tips to keep the weight off and consistently lose weight during the six week body makeover program.

Start recording all of the food that you consume on a daily basis. When you see all of the food that you eat, you will be able to better control your food intake. Sometimes people are surprised by the amount of food that they eat in any given day. I know I was!

As stated earlier, you might not lose weight at the rate you desire. However, the reason why some people do not lose a lot of weight is because they are losing fat weight and gaining lean muscle weight. Lean muscle weighs more than fat and will help your metabolism burn calories throughout the day. A good way to test to see if you are gaining muscle weight is by trying on a pair of old jeans that didn’t fit before. Even though you don’t feel like you’ve lost weight, you will appear slimmer.

Make sure that you’re eating every meal that is recommended in the six week body makeover. The goal of eating more meals is to reprogram your body’s metabolism to burn food at a faster rate. You are tricking your metabolism into thinking that it doesn’t need to store food as energy because there’s an abundance of food.

On this plan you need to consume food almost every two to three hours. Do not under eat and make sure to stick to the portions. Do not skip meals, or else this program won’t work. After doing this for a week, you will notice results.

Read more about the Six Week Body Makeover program at my blog. The Six Week Body Makeover is not a fad diet, it’s a way to change your life.

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The Skinny On Those Weight Lose Fad Diets

Everyone on the planet is gullible to try anything that promises to help them lose weight because they want to look or feel better, or because they are worried about getting weight related diseases like obesity and even worse diabetes. All companies that promote fad diets take advantage of this fact. They appeal to people by promising losing inches the easy and quick way. Many people prefer to try the quick fix of a fad diet instead of making the effort to reduce their weight through long term changes in their eating and exercise habits. Just look the diet bars and drinks and pills when you walk into Dominick’s or Jewel the next time you go shopping. Every container has a picture of the man or woman with the perfect body that never looks like they had an ounce of fat on them. If you walk down the magazine aisle you’ll see Oprah in her latest “garb” slim and trim and next to is an advertisement for one of those “sure thing” weight loss diets.

Fad diets become popular because many of them do work for a short time and a fiend or acquaintance will recommend one or more to you. In many cases, this is because when you stop eating certain types of food or eat certain combinations of foods, you are putting fewer calories than you normally would into your body. You are also paying more attention to what you are eating. However, what people don’t realize is that the weight you lose is from water and lean muscle, not actual body fat. In fact, most people who go on these fad diets are not able to keep up with the demands of a diet that inhibits their food choices or forces them to eat the same foods products over and over again. People who go on fad diets most likely end up gaining back any weight that they lost and gaining much more weight back in addition to that.

Don’t go on any weight reduction plan if the products promise to do any of the following:

1) Claim of 1 or 2 pounds per week to help you lose weight very quickly. Remember, it took time for you to gain unwanted weight and it will take time to lose it.

2) Promise that you can lose pounds and keep it off without giving up “fatty” foods or exercising on a regular basis. If a diet plan or product sounds too good to be true, it usually is.

3) Base claims on “before and after” photos.

4) Offer testimonials from clients or “experts” in weight loss, science or nutrition. Remember that these people are probably being paid to advertise the diet plan or product.

5) Draw simple conclusions from complex medical research.

6) Limit your food choices and don’t encourage you to get balanced nutrition by eating a variety of foods.

7) Require you to spend a lot of money on things like seminars, pills or prepackaged meals in order for the plan to work

Some examples of Fad Diets include the following:

Controlled Carbohydrates – The Zone
High Carbohydrate/Low Fat – The Pritikin Principle
Controlled Portion Sizes – Dr. Shapiro’s Picture Perfect Weight Loss
Food Combining – Suzanne Somers’ Somersizing
Liquid Diets – Slim-Fast
Diet Pills – Dexatrim Natural

Go now and ask a friend or family if they’ve gone on one of these Fad Diets. Then ask them a few weeks later if they were able to stick with it or simply look for the person to get fat again and ask “what the heck happened”. Then you will know that these kind of quick fix diets don’t work in the long run and you are better off following sound advice like limiting food intake, drinking plenty of water and exercising, the way our bodies were meant to do for many thousands of years.

Glenn Freiboth is a Certified Health Advisor lives in Illinois and has helped many overweight and obese people lose weight and keep it off.
Get weight loss products at http://www.GetYouHealth.com


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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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Lose Weight Fast – Four Powerful Tips To Drop Pounds, Gain Energy

You’re overweight. You want to lose weight fast. Perhaps you’ve tried fad diets, and been disappointed. However, you can become slim, healthy and energetic in an amazingly short period of time if you follow these four practical and simple tips.

Here they are:

1. Build more muscle with exercise: muscles use energy

Losing weight is easy: you need to expend more energy than you take in. In essence, this means that you need to eat less, but you already know this.

However, here’s a powerful tip you may not know: while fat is inert, your muscles use energy, even when you’re not exercising. Therefore, exercising to build muscle needs to be part of your weight loss regimen if you want to lose weight fast.

The simplest way to build muscle mass is to use weights. You can go to the gym to lift weights, or you can buy some muscle-building equipment to use at home. You don’t need to do much weight training: even just half an hour every couple of days will turn your flab into muscle.

Combine your weight training with muscle-lengthening exercise, like yoga, so you become lean and taut. Yoga stretches your muscles to that you don’t look bulky.

2. Drink more water before meals

Drink water! This is one weight loss tip you hear everywhere, because not only does water help your body to function better, keeping hydrated is good for your metabolism.

Drink a glass of water before every meal. The water acts as a mild appetite suppressant, so that you feel full faster.

If you get hungry between meals, drink a glass of water and wait 15 minutes. Sometimes when you feel hungry, it’s actually a signal of thirst, which your body misinterprets. If you’re still ravenous in 15 minutes, eat a small piece of cheese, or other form of protein. Protein fills you up.

3. Eat protein at every meal

Protein satisfies you. So aim to eat protein at every meal. You could have an egg for breakfast, and lean meat or fish for lunch and dinner. You don’t have to go the complete low-carb route, but eat some protein (or drink a glass of milk) with every meal.

Your weight training will initially improve your appetite; a good supply of protein ensures that you don’t feel hungry between meals.

4. Avoid weigh-ins

Although it’s tempting to weigh yourself each day, to keep track of your weight loss, avoid this. Limit yourself to one weigh-in every week. Wear the same clothes, and weigh yourself at the same time each week.

Your body is changing as you exercise and eat well, and often your weight loss won’t show up immediately, even though you have lost fat. This is because you’re gaining muscle, and this is a good thing.

Here’s a bonus tip: keep a weight loss journal. Write down what you eat and drink every day, and record your weekly weigh-ins. Keeping a journal is motivating: you can see how much weight you’ve lost, and you can also see what you’re eating – often we eat unconsciously, and your journal will keep you aware.

Fast weight loss is simple and guaranteed if you follow the four powerful weight loss tips above. You’ll be surprised at how quickly the weight falls away, and you’ll love your new shape.

You can lose weight fast with 30 Day Slimmer: get info on fast, healthy diets and easy weight loss on our blog. Subscribe to our ezine and receive a free vegetarian cookery book.


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Loose Weight Build Muscle – Vitamins, Supplements and Nutrition

Often the topic of Weight Loose Supplements comes up when discussing how to loose weight and gain muscle. There are so many nutritional supplements on the market these days that it’s wise to exercise a bit of healthy skepticism.

Many of the pills around these days are simply packed with stimulants and caffeine. Try not to take these because they can damage your metabolism more than it’s worth in the long run. They do speed up your metabolism, but they’ll also give you the jitters and often make you a bit edgy. There are much better ways to speed up your metabolism and it’s not even all that hard.

Just remember that the most important thing is to eat a clean diet. This is something the fitness community is often talking about, and it’s a good way to start getting your body going in the right direction. It basically means that you should be eating nutrient dense fruit and vegetables.

Simply feed your body the elements it needs to repair itself from the workouts you’ve been doing. We all know that eating foods like fried chicken and take away fish and chips is not going to give you the quality vitamins and nutrients you need. So what foods should you eat to stay on a “clean diet”?

Let’s start with the essential: Water

Water is not a food, I know. But it does make up about 80% of your body’s mass. It’s important, real important. Water will help you loose weight and build muscle. Water cleans out the toxins, and gives your body the freedom to put back the nutrition that the toxin’s have taken out. Water will also help eliminate the fat from your body by cleaning out your digestive tract and liver. Drink water often. About 8 glasses a day. And remember, if you’re thirsty, you’re already de hydrated.

The next most important things to eat are fresh vegetables and fruits. They’ll get your body’s metabolism moving faster and provide your body with the vital phyto-nutrients. Fruits and vegetables contain life, and by eating them you will become more lively. It just makes sense. Your mother was right, so eat your vegetables!

Protein is the most important nutrient for your muscle to grow. Each time you train, you should be having a protein dense meal or shake to give your body all the protein it needs to get it repairing the muscles as fast as possible. The best places to get good quality protein are from whey (or soy) shakes, protein snack bars, and of course, when you’re having a main meal you should use meat like chicken or fish so you’ve got good natural protein sources. If I would suggest any one supplement to use, it’d be a quality whey protein powder so you can have a shake after each and every workout.

One last tip, you should be eating about 5-7 small meals each day. The main thing is that eating often, your body’s metabolism will speed up and you will feed more alive and energetic. Try substituting a protein bar for any craving, or even a handful of raw nuts. The high protein food will help you with your fullness levels and you’ll be able to get to your goals to loose weight and build muscle faster.

Author: Dave Vower can help you find the most effective ways to loose weight, build muscle and achieve your physique dreams. You can get access to more of the best weight loss and muscle building advice right now. Get To It!


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My Four “No Fail” Principles For Quick and Easy Weight Gain

I got into weight training to gain mass and put on weight so believe me when I tell you…when it comes to wanting mass I know EXACTLY where you’re coming from. Because when I started training, I weighed 145 lbs soaking wet. Today, I’m a lean 210 lbs (at a height of 5’10”)!

I’ve got four “no fail” principles that I recommend to people who are trying to build muscle mass and gain some weight.

And I’ll tell you right up front – these principles are not rocket science…these are the basic things you should be doing if you want to gain mass, yet I see plenty of people only doing one or two of them and wondering why they can’t put on any mass!

Combining these four principles consistently will definitely get the job done!

1. Train Heavy and to Muscular Failure

In order to gain muscle mass, you need to give your muscles a REASON to grow. Training with heavy weights (relatively speaking, of course – what’s heavy for one person may be light for another) to muscular failure is the stimulus that starts the process.

And by muscular failure, I mean the point where you physically can’t perform another rep with good form – reps done with terrible form don’t count!

The best rep range to train for muscle growth, in my experience, is between 6 to 10 repetitions per set. Training in the range below that (1 to 5 reps) will primarily lead to strength gains rather than muscle gains.

Training in the higher rep ranges (for the most part, unless you’re using specialized high-rep techniques) will primarily work on muscular endurance with minimal effects on muscle mass.

Training to muscular failure is very important for muscle gain.

Muscles will not grow unless they are pushed beyond what they’re used to. Doing your sets only up to a certain number of reps and stopping on that number regardless of whether the muscle has been worked or not is a very common mistake made by both men and women alike. Counting reps and stopping on an arbitrary number will not work the muscles fully and will hamper weight gain.

So to train for optimum muscle gain, select a weight that will cause you to reach muscular failure in the 6 to 10 rep range.

2. Utilize Basic Exercises For Most of Your Training

Dumbell tricep kick-backs will not help you gain weight. The Pec Deck will not help you gain weight. Leg extensions will not help you gain weight.

These exercises are not bad exercises; they’re just NOT the exercises that are going to give you the results you want. In fact, doing exercises like these at the expense of the basic exercises can actually detract from weight gain, especially if you have a hard time gaining weight. They will use up your valuable time and energy!

Basic exercises are the exercises that use the most muscle mass. They are the hardest exercises…the ones you either love or hate. This “make or break” challenge is what makes them the most productive for building muscle.

Basic exercises include squats, deadlifts, bench press, shoulder press, barbell curls, barbell bent-over rows, dips, chin-ups, lunges, and calf raises. This is not a comprehensive list but it will give you an idea of what a basic exercise is. Essentially, a basic exercise is an exercise that you can use a lot of weight on and that requires the most effort.

Use these basic exercises consistently for the majority of your sets and you will gain muscle.

3. Eat Good Quality Nutrition in Sufficient Quantities.

Now that you’ve stimulated your muscles with hard, heavy training, it’s time to feed them. Gaining weight, a.k.a. building muscle, requires a caloric intake in excess of what it takes to maintain your current bodyweight.

Basically, you need to eat more.

The amount of calories you require to gain weight will vary greatly depending on several factors, primarily your current amount of muscle mass, your daily activity level and your metabolic rate.

The more muscle you already have and the more active you are, the more calories you’re going to need to eat in order to gain weight. If you are already thin, you probably have a fast metabolism (i.e. you lose weight quickly and gain it slowly), and you’re going to need to eat even more.

In order to keep your muscles supplied with nutrients, you’re going to need to eat frequently throughout the day. It’s best if you can manage to eat 5 or 6 meals over the course of the day. Naturally, these meals will be smaller than your regular meals if you currently eat 3 per day.

The idea is to keep feeding your muscles so that they always have nutrients available to grow. If you go without food for long periods of time, your body will turn on its own resources (e.g. your muscles) to provide needed nutrients for repair and recovery.

And whatever you do, if you want to gain weight, DO NOT skip breakfast! If you do, it will kill your metabolism for the rest of the day.

Besides sufficient caloric intake, protein is also critical for muscle gain. Protein is the structural nutrient that your muscles are made of. You must feed your body protein in order to help your muscles rebuild.

Good protein sources include fish, poultry, dairy, meats, soy, legumes (beans), eggs, and whey. A typical recommended protein intake for a person looking to gain muscle would be around 0.8 to 1.0 grams of protein per pound of bodyweight. For example, as a 136-pound person, this would have you eating 109 to 136 grams of protein per day.

Supplements can also be extremely useful for weight gain. Whey protein, creatine monohydrate, and the amino acid glutamine are among the most effective supplements.

And I’ll tell you right now, there’s no need to get crazy with your supplement purchases…manufacturers will often prey upon your strong desire to gain mass and try and sell you a ton of supplements you really don’t need.

Keep it simple and get your training and eating in order. That is what builds an impressive body – not a boatload of bizarre supplements.

So to sum it up: eat a lot, eat frequently and eat plenty of protein.

4. Get Enough Rest

Your muscles don’t grow while you’re training. Your muscles actually grow after your training session is done. One of the best things you can do to help you reach your goal of gaining weight is to learn to relax. This is especially important both after a workout and at night.

Immediately following a workout, your body is in an emergency situation. You’ve just put a lot of stress on your body and your body needs time to recover from it.

If you immediately have to rush off to do errands or some other stressful chore, you’re not going to get optimal recovery and that means you’re not going to get optimal muscle growth. If you can manage it, try to schedule your workouts for when you have a little time to relax after. Heck, take a nap about an hour or so later if you can!

Getting some good, solid sleep at night is also very important. A large part of your growth process occurs at night. If you don’t get enough sleep or your sleep is restless, your body will not be able to take full advantage of the growth you’ve stimulated with your training.

CONCLUSION:

If you want to gain mass, you have to do the basic things right…train hard with heavy, basic exercises, eat well and get plenty of rest. As I mentioned above, this ain’t rocket science, yet you’d be surprised at how many people miss more than one of these items!

Don’t stop yourself before you even get started – make sure you’re got these four “no fail” principles down pat!

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge – Rapid Fat Loss” – http://www.fitness-ebooks.com

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Lose Weight And Put On Muscle At The Same Time

Most of all of the bodybuilders out there are after the same thing massive and well defined muscles.

If you are wanting to get huge and ripped, you have probably planned to burn fat and gain muscle while trying to achieve muscle mass.

Because people are after the ultimate body, they try to jump into their programs to fast. Trying to push the results will never get them where they want to be, but most people jump in and expect to see huge strides overnight while putting in very little work. Most people are ready to supersize their muscles, but they do not want to put on any extra body fat at the same time.

It is important to know.

There are no quick results; you cannot add a lot of muscle to your body in a short amount of time without adding body fat.

It is necessary to understand that this is the way that it works and if you really want to add muscle to your frame, you have to accept this concept.

In order to increase muscle size, you have to take in a surplus of calories for best protein synthesis. That said, the body simply cannot use 100% of this calorie abundance to fuel muscle growth. This abundance will always end up as some body fat, which is why attempting to burn fat and gain muscle is not a good idea.

Plan to concentrate on first building muscle volume, and then losing body fat, instead of trying to burn fat and gain muscle at the same time.

Ultimately, your muscle mass levels play a important role in deciding your basal metabolic rate, so it becomes easier to lose body fat after you have built your muscles to a significant degree. This is why beginning with a bulking phase is almost always the best route. So, although you will noy be able to lose fat and put on muscle at the same time, it will be much easier to lose weight once you have gained new muscle.

If you think about what we have talked about, the best goal in a bulking phase is to go for as much muscle size as you can get and minimize your body fat gains. While bulking up, your focus should never be on trying to lose body weight but on gaining as little body fat as possible.

These are the 3 things you need in order to obtain your goal.

1) Use a very focused caloric surplus.

Perfect Nutrition does not exist; there is only such a thing as optimal nutrition. Keep in the back of your head that you require a over abundance of calories to feed muscle growth, it is not just about eating as much as you feel like; taking in more calories than you need to build muscle tissue will simply cause you to get fat.

The normal accepted calorie needed for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. There is no reason to go above that range in calorie intake when you are trying to build up your muscles.

2) Pay attention to the actual food sources you are taking in.

When you are thinking about what to eat, focus on natural and high fiber carbohydrate selections, unsaturated fats that are good for you, and lean, high quality proteins.

Rather than aimlessly eating every food item in sight, make sure that you are sticking to lean protein foods, keeping blood sugar levels constant through proper carbohydrate choices, and avoiding large amounts of saturated fats.

As long as you stay with this diet, you do not have to be worried about calculating out how to burn fat and gain muscle at the same time because you are already limiting the amount of body fat that you will put on.

3) Throw in a medium amount of cardio.

Adding on 2-3 cardio workouts during your week can cut down on fat gains during your bulking phase. Longer duration cardio workouts have been known to cause muscle loss, so you should increase only 10 to 20 minutes of high intensity/low duration cardio to your routine.

After you have obtained your muscle mass goal then switch your workout to a program that focuses on removing body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than trying to burn fat and gain muscle at the same time.

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