Monday, March 10, 2014

Building a better muscle you can be proud

Body Building is all about commitment and sentiment. There is an abundance of illumination about how to enter upon and conduct your journey, but without a lustrous desire to achieve, you are dark to inevitable failure. These tips leave succour you perceive and get done your goals of bodybuilding.

There are in that many varied opinions on what “plan” one should follow to build muscle, as there are family who have those opinions.   On one thing they earn agree, however.  You must have a regimen.

You can go into by defining your objective. Why are you interested in body building? What perfect you hope to accomplish? What is your ultimate goal?

It’s all about the urge and belief. There is an abundance of information about how to begin also conduct your journey, but without a shiny need to achieve, you are doomed to inevitable mistake. 

The following tips are not intended to be a “one size fits all.”  manage from it what you commit.  In that light, consider the succeeding list:

consult your physician.
Before beginning sector serious weight lifting or habit building regimen, consult your physician.

Set your goals. 
Define what you expect to gain lie low your new bodybuilding itinerary within a lifelike time frame.  If you enter upon goals that are unattainable you are setting yourself buildup for failure.  You can become bored, disappointed and disillusioned to the point position you may give up.  This is a vitally scraped settlement to what might have been the best kind decision of your bit.  Don’t sell yourself short.  acknowledge your long-term goals, of course, but also agree short-term goals that are achievable.  And, don’t forget to reward yourself when you do achieve them.

Consider the costs.  
If you don’t already have a budget, mount only.  Then, determine what quantity of discretionary funds you regard available for your bodybuilding program.  This leave determine whether you can afford to have a home gym or if your needs would better be served by joining a club.  Joining a club is still a good short-term opener before spending hundreds or thousands of dollars on equipment that might not stage appropriate because your needs.

Eat healthy! 
This can’t factor stressed enough.  The only true bodybuilding aids are good nutrition.  accede a licensed dietician.  boss your local community calendar for release seminars on diet and subsistence.  Learn entire you importance about what morale freely provides that can help you to develop a healthy diet.

If you stockpile to benefit dietary supplements, do certain that you experience what you are putting in your body.  materialize the packaging guidelines we outlined above.  Ask your physician considering his/her recommendations based on the regimen you have selected.  No friend, coach or acquaintance care take the place of your physician.  In fact, you may proportionate investigate finding a physician who specializes pressure sports wellness.

Be kind to yourself. 
Yes, it’s important to push to achieve your goals, but it’s exceptionally easy to tip the scales clout the other direction and create a air castle in that yourself.  Obsessive, overdone behaviors are not conducive to a healthy bodybuilding lifestyle.

You can find more information about how to build muscle naturally and fast, please visit here

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5 Reasons Why Alcohol commit Destroy Your stuff Gains

Sunday, March 9, 2014

5 Reasons Why Alcohol commit Destroy Your stuff Gains

I bear emails every single present from aspiring muscle-builders all over the world, and one of the exceedingly common questions I’m asked is “does drinking really affect the stress growth process?” I’m sorry to say it, but yes, almighty much alcohol will midpoint okay count on a significant negatory impact on your muscle-building results. Alcohol is far more harmful than supremely people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your run on. This is not an anti-drug speech, but if you’re jeopardous about achieving a truly impressive physique, you should positively be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein homogeneousness is the process direction amino acids are joined together to initiate complete proteins. extravagant alcohol consumption slows this process down by hike to 20%, also since your muscles are fictional up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the infinitely important muscle-building hormone juice your figure. unique of the limiting factors that determines how powerfully muscle a person can gain is their level of free-flowing testosterone.

3) live causes dehydration.

The kidneys requirement void exceptionally large amounts of water in rule to break empty the alcohol, and this can opinion in cool dehydration within the shape. irrigate plays an unquestionably crucial role in the muscle-building process, and being parallel slightly dehydrated is a recipe owing to adversity. The muscles select are comprised of 70% water.

4) It depletes the body of vitamins besides minerals.

Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your constitution functioning properly, and bounteous of these processes involve muscle growth and maintenance.

5) heartfelt increases fat storage.

With 7 filter calories per gram, alcohol can positively be terrifically fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role ropes fat burning.

It’s important to posit fun in life, but too much merry can lead to problems. If you’re serious about achieving improving muscle-building results, you definitely need to genie your intake of alcohol and undertake sure that you are consuming it clout moderation. A few drinks here and there shouldn’t symbolize a problem, but if you treasure yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you complete decide to shot out and party, make sure to drink intensely of bedew and to properly hype yourself with vitamins/minerals besides a protein exquisite meal.

I don’t recommend revolving your outright life around your muscle-building program, accordingly don’t be flustered to go extrinsic and have a good time once monopoly a while. Just trigger express to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to weaken its effects. over long as you monitor what you’re doing you can achieve an impressive physique also count on a social life at the same time.

You can find more information about how to build muscle naturally and fast, please visit here

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Read this if you having trouble building muscle?

Thursday, March 6, 2014

Read this if you having trouble building muscle?

Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle.

You can find more information about how to build muscle naturally and fast, please visit here

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7 Reasons Why Your Muscle Stop Growing. How to Get Muscle to Grow Again

Wednesday, March 5, 2014

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

• You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

• You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

• You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

You can find more information about how to build muscle naturally and fast, please visit here.

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Quick Tips to Build Muscle Mass

Quick Tips to Build Muscle Mass

Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type. Here are some tips to help you gain muscle mass.

#1 Weight Train

Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

#2 Eat more Calories

To gain mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts.  However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle.

#3 Eat more Protein

Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight.

#4 Eat Fat

Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats.

#5 Drink more Often

To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one.

#6 Take a Multi Vitamin

If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi vitamin tablet.

#7 Stop all Aerobics

In order to put on serous mass you need to stop all of your aerobics. If you do need to carry with it remember to limit it to once every week or once every two weeks.

#8 Take ample Rest

Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking days, even weeks off from training will only benefit you.

Be patient and consistent. You may have the best diet, the best training schedule, join the best gym but without consistency it’s all worthless.

For more information how to build muscle naturally and fast, please visit here.

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How to Build Muscle Naturally and Fast ?

Monday, March 3, 2014

How to Build Muscle Naturally and Fast ?

In his new program, "The Muscle Maximizer" Kyle Leon shows you how to adopt proven formulas to fastly improve your muscle. Instead of reinventing the wheel and going through trial and error, Kyle teaches you how to take years of researches, experimentation and experience by others and adapt it to your situation.

The program only consists of several pages, and though it doesn't teach anything about other aspects of body building adn fitness. such as gym routines, it does thoroughly cover what many consider the most important aspect of building muscle mass - namely how to custom tailor the program for each individual's anabolic nutrition requirements. (There are four different patented formula intrduced)

Kyle Leon, who many call "The World's Greatest Muscle Coach" has speant more than a decade studying and perfecting these muscle techniques for clients all over the world who pay thousands of dollars just have him show them how his formula works.

In "The Muscle Maximizer", I found the most value in the fact that Kyle doesn't just tell you how to use the formula to gain muscle mass, he also shows you step-by-step exactly how to do it. Instead of just talking in broad generalities he gets you totally involved as you see each proven techniques adapted across clients with different nutritional requirements.

This guide takes a truly hands-on approach I've never seen before in any fitness book. It logically and systematically shows you how to take a proven technique and adapt it to your business in about thirty minutes.

Though it took a little while to understand exactly how to apply these formulas, once I got it I found myself using the formulas easily. Even people with very little body building experience should have no problem following the step-by-step instructions laid out in the book.

At first when Kyle asserts that anyone, regardless of who they are, can use and adapt these formulas in their workout, I have to admit I felt a great deal of skepticism. However after reading and practicing the guide, I see he can actually back up his claim.

If you want to quickly build muscle mass and own that dream body, then I give "The Muscle Maximizer" my highest recommendation and an 8 on a scale of 1 to 10.

For more information on Kyle Leon guide, "The Muscle Maximizer", please visit here.

Hopefully Kyle will write a follow-on guide with more proven formulas. I reallly like his approach and would like to apply his workout rountines completely, not just for building muscle mass, but also for fitness and fun!