Posts Tagged ‘weight gain tips’

Depending on where you look there is a lot of great information out there on how to build muscle up. However here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Eat healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Eat casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.

Consume 20 grams or more of whey protein immediately upon rising. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target.

On body parts you find difficult to grow try using dropsets. This is a very intense technique that can stimulate growth in even the most stubborn body part. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Ingest lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones.

Continue learning as much as you can. There are many new ways, techniques and strategies to try in developing your physique. try different things and fidn out what works best for your body and leave the rest.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. Good luck.

Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Do not workout for more than 45 minutes at once. This because workouts lasting for long times make the body release a hormine known as cortisol. This hormone basically makes the body use muscle as a form of energy rather than the bodys supplies of carbohydrate or fat. Of course this is far from what you are wanting to achieve. What’s more the testosterone level which promotes muscle growth falls at about the 45 minute mark aswell. This double combination will stop muscle growth in its tracks. So hit the gym train hard and intensely and then leave and rest. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will help you build muscle too.

2) Squat. This is the number one muscle mass builder yet how often do you see people squatting in the gym, not often? Not very often. This exercise is truly a whole body exercise requiring extreme effort in the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, gripping the bar and keeping good posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also handle a great deal of weight for this exercise so it is awesome for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. If you have probelms doing this exercise then the only exercise that comes anywhere near close is the deadlift.

3) Less is more in terms of gaining muscle mass. Most people struggle to eat enough calories to put on muscle. Excess calories are needed by the body to build muscle mass up. If you are working out hard then you have to eat a lot of calories. Many people fail to do this and therefore will never grow regardless of how hard they train. whilst consuming more calories is a good start reducing the amount of training you do will also reduce the number of calories that you require. as mentioned before your session should last no longer then 45 minutes and you can still make great gains in less time than this too. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

The target of many new bodybuilders is to both gain muscle mass and also lose fat at the same time. Frequently a newbie will state that their goal is to build muscle and burn fat. here we are going to take a look at whether this is actually possible or not.

So are people really able to increase muscle mass and reduce their body fat?

Well, yes is the answer to that one. However there is a but and it is because it is a very difficult thing to do. If you desire to build muscle whilst burning fat you will need to work out precisely what number of calories you need to consume and then eat exactly that number.

Why ought we tro do that? The reason we have to do that is because if you want to gain only muscle and no fat you have to consume just enough calories to support muscle growth but not so many that you will have too much excess calories that get stored as fat.

Can I work out how many calories are required to do this?

Yes you can, but most of the calculations are not exact and indeed are based on the general population. this means that they are frequently not that accurate as most people do not conform to the norm, especially in terms of the rate of their bodies metabolism which greatly influences the number of calories you need to eat. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there a more effective way than this?

Yes, in fact however you will find it far easier to burn fat and build muscle in a two step process. this would mean that you would take around 3-6 months in a bulking up phase and then follow this with 3-6 monthS trying to get rid of excess fat. This period is then followed by a 3-6 monthS period of losing weight and ripping.

This way is a lot easier because losing weight and gaining muscle are actually opposites so by attempting to do just one of these at a time you stand a much better chance of succeeding. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you take on board not enough calories then sure you may lose bodyfat but you will never increase your muscle mass, this means that the two step process is more reliable and will probably get you better results.

When all is said and done you can adopt either method and get the same results however most experienced weight trainers will recommend the two step approach as it is the simplest and most straight forward to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.