Posts Tagged ‘Gain Muscle’

People who are learning how to build muscle mass at the gym approach me all the time with all kinds of questions. One of the things I am asked most is – does alcohol drinking have any affect on gaining muscle. Well if you had that question in mind than I’m sorry to disappoint you, but yes, consuming alcohol has a very direct, and negative effect on the results you will get with your burn fat gain muscle efforts.     The damages that alcohol causes the human body are far worse than most people tend to think. Because of that, you should get a clearer understanding of how it effects your muscle building efforts. Understand that alcohol is basically a drug. And while we are not trying to preach here, you, as a person who wants to develop your body and keep healthy, should be aware of the effects that alcohol has on your health in general, and on muscle building specifically.   1) Alcohol has a negative affect on protein synthesis.

Protein synthesis is the process that takes place in your body, in which amino acids are joined into whole proteins. Too much alcohol slows this process down by twenty percent or more. Because building muscle uses proteins in the process, you can see the problem we have right here.

2) Alcohol decreases your testosterone level and increases estrogen level. If you have a low level of testosterone flowing through your body, than your ability to build muscle decreases, as this is a hormone essential to building muscle.   3) Alcohol promotes dehydration. Alcohol in your system means the body invests huge effort in clearing it out. This pulls water resources from the body. As you may guess, this is very bad for the muscle building process that requires a lot of water. It can also be very dangerous. Alcohol is responsible for rapidly depleating mineral and vitamins from your body. Vitamins A, C, all the B’s, zinc, calcium and phosphorus are being drained at a rapid pace from your body, as soon as alcohol hits the system. Many vitamins are involved in the process of muscle building, so losing them definitely hurts the process.Alcohol and fat storage go togther. Alcohol is 7 calories per gram, and that’s a lot. Storing fat is not what you want when you are aiming to build muscle. Drinking alcohol is a habbit many people use for fun and relaxation. Having fun is good, but if you over do it with alcohol consumption that all your muscle building efforts will suffer. Naturally it's permitted to drink some alcohol in small doses from time to time. Just keep it under control.  If you do find yourself drinking too much, at least make sure you drink a lot of water and take some vitamins, as well as a protein rich meal. Next time you ask how to burn fat and build muscle you will know that drinking in a part of the solution. Being aware of the risk and damages that are caused by drinking to your body are half the battle. If you take care to keep the damage to a minimum than your building muscle efforts will not be effected too much.  

Eating appropriately is the most vital part of your bodybuilding meal plan.

In my eyes, it is tougher to eat appropriately, than it is to go to the gym and work a 2 hour weight training session. Most people have experienced that. I was advised to eat appropriately. I took the advice and acted on it. My size and muscle mass increased markedly.
Most people think that feeding themselves with massive protein food and less of other food will help them build mass. If that’s what you do, you could have some serious malnutrition problems arise, as you wont be getting all that you need to function. There’s no point trying to build muscle mass and in the process getting weak physically.
What you really want is to have the right proportion of protein in your diet, especially when your body is ready for it. My muscle mass diet starts as soon as I get up. Breakfast every morning is scientifically proved to be the best to fire up your digestive system and muscles; it also gets your body prepared for the entire protein intake during the rest of the day.
It is good, if you can include lots of complex carbohydrates and fibers in your breakfast. Whole grain bread and porridge is an ideal breakfast. Vitamins and fibers are healthy for your digestive system and it also prepares you for more protein intake, your body will react on it after a few hours.
Beef and chicken are not food that can be easily digested early in the day. Proteins that are not easily digested should be taken later in the day.
At about 10 in the morning, you should be ready for another protein intake. At this time, it is recommended that you eat broccoli, cottage cheese and brown rice. If you have a sweet tooth, low fat and sugar yogurt with banana and some whole meal bread is a good alternative to include in your bodybuilding diet plan
The next hour for food is around mid day or lunch time. Eat food that contains fiber and protein, tuna or chicken salad with whole meal bread will be good. Alternatively, you may eat low fat quality sausages or chicken breast meat.
At about 3 in the afternoon, you may want to have some cottage cheese, if you haven’t had it as yet. Having some vegetables which are high in iron will  keep your energy levels up and your mind active. Silver beet or steamed spinach or potatoes can be included as well, as part of a balanced bodybuilding diet.
If you plan to start training at around 7 in the evening, you are advised to drink some protein shake 30 minutes before you start training. If you have a really heavy shake before the training, you may experience cramps, so keep it light, 250ml of milk mixed with 2 scoops of whey protein will be ideal.
After training, you should have a decent protein shake e.g. 400ml of milk mixed with 3 or 4 scoops of whey, some eggs and banana. It is vital to the bodybuilding diet to drink your post-training shake. At about 9pm, have your tea. Tea should contain 300gms of protein which is equivalent to a chicken breast meat or beef or fish around . Have tea with some brown rice, fresh vegetables and beans, and wash it down with lots of water or fresh fruit juice.
Sticking to muscle building foods like this, will help you net awesome muscle gain results, fast.

This is a review of the No Nonsense Muscle Building program which is highly regarded by many fitness and muscle magazines.

This program was created by Vince Delmonte, who is a certified fitness coach and nutritionist. Vince himself was at one time a person who could be regarded as a hardgainer. Someone who struggles to gain muscle.

Vince has studied and researched the world of bodybuilding and muscle gain extensivly for a number of years. From this reasearch and through trial and error he has developed a system that will allow even the thinnest of people to gain muscle mass.

The No Nonsense Muscle Building Program focuses on a few basic exercise’s done over short periods of time. No more than 3 hours worth of training a week is needed. This is not a method where you take it easy. It is far from being easy. People who are looking for an easy way to gain muscle need to understand what this program is all about.

The idea behind the program is easy, but when you go into the gym you need to train with intensity. Doing it this way will reward you with around 10 pounds of muscle gain in just a few weeks. This sounds too good to be true to people who have struggled to gain muscle in the paSt. The training routines will consist of exercises that virtually guarantee that you gain muscle.

Vince Delmonte also focuses on nutrition, rest periods, and cardio. The bottom line is that thousands of people have used this system worldwide to gain muscle in an incredibly short period of time. You will learn why a lot of the exercises and routines that you read about in muscle magazines will not work for the average guy. Initially you will only be doing 5-6 different exercises to pile on the muscle. Once you have gained enough muscle mass, you are then ready for the next level.

Does the No Nonsense Muscle Building Program work. The fact that this program has had so many endorsements from various sources, would seem to lead to that conclusion.

You may have been told that you are a hardgainer and that you cannot put on much muscle, then you probably have been misled. Visit Vince Del Monte’s website and have a peek for yourself.

It doesn't matter if you are a man or a woman, old or young, Vince promises that you will get results far beyond your expectations, or it cost you a penny. You can also sign up to a free muscle building video course which gives valuable insights into gaining muscle mass. If you like what you see, then there is no harm in trying out the No Nonsense Muscle Building Program for yourself.

Hi, my name is Alex Cameron, and im a competitive ametuer body builder. Ive just put together a great resource site on body building and lean muscle. I wish to share with you, some of my fav tips for getting your body building started on the right track. 

The most important part of your routine is to eat properly!

You hear it time and time again. If you thought it was hard to get to the gym, then its well known its much harder to stick to that strict diet. I know this, because I have been in your position. It wasnt until I changed that good advice into a working action plan, that I began to pile on noticeable weight and size.

The most common diet error, is that people assume to get massive, youve got to eat tons of protien and little else. Be wary of this advice!

What you ideally want to do, is balance the protien intake at times of the day when your metabolism is ready to injest the protien. You really want to ‘wake’ your body into the day by taking on morning foods that stimulate the muscle and dijestive system.

A great idea for breakfast, is to take in complex carbohydrates and fibre. Porridge, wholegrain toast and olive oil spreads are ideal. Fruits give vitamens and fibre is irreplacable for a healthy digestive system, and ensure the stomach is ready for the protien kick you will unleash on it later on.

A protien shake first thing is fine, but save the harder to digest protiens for later in the day, such as chickens or beef/steak.

Around mid morning, approx 10am or so, your body will be calling out for another hit. Now is when wheat pasta and veges or perhaps a tub of cottage cheese and wheatmeal crackers is ideal. If your having a sweet craving a low fat low sugar yoghurt is a good option, with some strawberries and wholemeal bread.

For the rest of my awesome body building diet tips, fast track to my webpage and learn a whole heap more for free, including diet plans. Click the link here -> Body Building Success

Bodybuilding is a controversial sport. Many people are confused about how to get results. One of the serious challenges is all the differing opinions related to how to build muscle.

For those looking to develop muscle they need to realize that consistency is what will produce results in the long run. Yet within the consistency you will need to realize that you will likely need to make variations in order to make progress.

Always stick with anything that gives you progress. If your system gives you results do not change anything until you have maxed out the current progress. Only after your results stop should you investigate what to do to get them going again. If you want to get a running start on this a program like muscle gaining secrets by Jason can get you started.

Lots of people will tell you that their system is what you need to try but there is no sure way of knowing if that will work for you. What you need to do is test them out on your body. People often claim that HIT training works better then volume training but each style of training has their hard core advocates. Again pick a workout program that you can fit into your life and try it out.

Getting the results you want may take time and it make come rather quickly for you. Some of this will depend on you and your body, plus some luck. You might start of with a program, diet and recovery approach that works great for you. On the other hand you might have to try a few different approaches until you get results. No matter what though, do not over look your diet and recovery as they are just as key to your muscle gains as the workout.

The sure way to achieve optimal results is to keep improving, your routine, diet and recovery techniques. But when you read about people building 20 or so pounds of muscle in a month and you did not it can be discouraging. Do not overlook the muscle you did build. If you are putting on 4 pounds in a month then just keep at it until you have put on 20 pounds. Your body is not like the guy that managed 20 pounds and then again, was it accurate or were the results you read about manipulated?

Just realize that you need to determine what works for you and this may take some trial and error. There are some obvious things that you need to do to gain muscle and that is lifting weights that are heavy, eat healthy and get rest. Beyond that you will need to tweak and fine tune those different areas until you get the maximum results you are after.

Many people do not know the fact that there is a correct way to gain muscles and there are wrong ways to do it. And, many people do the wrong way and ends up getting frustrated as they can’t get the results they want.

Doing it the wrong way will not only mean slow results, but it will also mean injuries that may hinder you from exercising regularly and correctly.

Body building is also considered as science. There are correct procedures for it in order for you to get the results you want.

First of all, a lot of people think that in order to gain muscle, they need to exercise the same muscles everyday. This is in fact a mistake. It will do the exact opposite of what you want. Instead of gaining muscles, you will in fact lose muscles.

Lifting weights does not make your muscles bigger. It injures it. So, when you lift weights, you are deliberately injuring your muscles. So, which part of the exercises makes the muscles bigger? Well, you’ll be surprised to know that resting is what makes the muscles bigger.

For example, if you worked out your biceps, you are deliberately injuring it. When it is injured, the body will react by producing more muscle tissues in the injured part in this case, the biceps. The fastest way to repair muscle and gain muscle tissues is if you sleep. It is right time time where muscle repair is the most efficient.

So, the key to muscle gain is to actually get enough rest after working out. It is not advisable to work out the same muscle group everyday as it will not efficiently gain muscle as it takes at least two days of good sleep to fully replace the injured muscles with much bigger and stronger muscle tissues. So, when you work out, try providing some intervals on what muscle group you have to work out on each day.

A good example would be working out the chest and triceps on day one, back and biceps on day two, and legs and shoulders on day three. The abdominal muscles should be worked out everyday.

Try to provide four to five exercises on each of the muscle groups with 3 sets with 10 repetitions each.

However, you might want to change the exercises for each muscle group every two weeks in order to avoid the plateau where the muscles will get so used to the exercises that it will not grow any larger.

One more prominent mistake that people do during body building is that they do the exercises very fast. They may think that this is a more efficient way to build muscles, but it’s actually not. To promote maximum muscle contractions you have to do the exercises in smooth, controlled and in slow motions.

These are just some of the correct ways to gain muscle. Always remember that muscle gain is not just about lifting weights but there is a system that you need to follow in order for you to gain muscles efficiently and get the results you want at the soonest time possible. In fact, it is very possible to gain muscles in just a matter of weeks. Do it right and you will see fast results.