It is the golden goose of fitness success – trying to build muscle and lose fat at the same time. But why?

Building muscle requires more “surplus” calories in the diet to serve as building blocks to actually build muscle you are trying to grow. Equally, to lose a pound of fat you need to burn off 3,500 calories – a large amount when you consider that hour on a stationary bike can only burn off 200 calories or so. You may cycle for an hour a day, and diet, and still have difficulty meeting the 3500 calorie deficit.

Try to lose weight at the same time and lose muscle and you’re in for a challenge of your life.

generally what works best, as these two methods are almost opposite ends of the scale, is to take it out. Determine if you need to build muscle or lose fat more and do it for a while. When you feel the other is important, do it.

Most “muscle men” you see in magazines and on television using this muscle building and then “cutting” phase to achieve the classic look, so rather than trying to swim against the stream, go with what works.

First, build muscle.

Action low reps (8-10 per set) of incredibly heavy weight hitting each muscle group 3 times a week works well. At this point you might put on a little weight because you need those extra calories to build muscle, but if you focus on high protein diet with a reasonable healthy fats, you should put the most muscle.

When you start to feel to lose some of the fat so you can see muscle definition becomes more important, cut down on calories. Also keep lifting weights to maintain muscle you have built while trying to make a higher number of reps with less weight, which should help to speed up your metabolism and burn off fat that you have accumulated.

Keeping protein your hair also add to mix a little space or strength training instead of cardio as this will increase the body’s ability to burn fat without the risk of lean, skinny body of a long distance runner that can occur when you spend too long on heart. Remember – just to have more muscle mass alone will help you burn calories and some people find that they do not even have to change their work out of. They take just a little calorie intake and their body does directly burn fat.

Muscle building is a healthy way to lose weight and stay fit. Muscle mass can build only if all the weight is reduced and all the extra fat and calories are burned. Weight loss is a positive way to muscle mass building. Weight issues are the root cause of many harmful and fatal diseases like thyroid, high tension, diabetes and much more. If not selected, this would result in a fatal crisis for the health of the individual. Muscle mass building is a process that requires a lot of energy, stamina, patience and a whole lot of work.

There are many ways to build a person can build muscle mass, but he or she must follow the proper and appropriate ways to do it. First and foremost, one should follow a healthy and balanced diet. It should include and all food groups- protein, vitamins, carbohydrates, minerals, salt, fat, water. The two most essential components for muscle building protein and carbohydrates. Protein is essential as it is a key ingredient in muscle mass structure and carbohydrates is also required as it is a source of energy.

Diet rich in protein should be eaten, such as poultry, fish and lean meat. Chicken, tuna and salmon has high content of protein. Beef, pork and lamb are also good for protein but it has a high content of fat, the person should avoid eating beef, lamb or pork. Vegetables and grains with high protein content can also consume. Proteins are the key ingredients for muscle growth and should be consumed in adequate quantities. While choosing foods makes sure they are low in fat otherwise you will land up accumulating fat and build muscle.

A good amount of fat is required in the muscle building process actually speed it up. So, one must ensure that his or her diet is food containing good fats and delete them in significant levels. But be very careful while choosing the items and do not take the help of experts because there are certain fats actually are harmful to the body and using their mistake will only add up to fund fat in the body.

A proper exercise and work out an arrangement is required if you want to build muscle mass. Take the help of experts and professional trainers that would create the right workout program for you depending on your body type and resistance level. There are various methods of exercise, you can adopt one that suits you best. Man to adopt a plan that is not the working muscles and also rest your muscles, every other day. Proper rest is required as they help to restore muscles from post-workout muscle damage.

But most important for building muscle is to consume a lot of water, one to drink at least 8 glasses of water daily. Keeping all this in mind, one can be able to build muscle mass fast. So, to build muscle mass is only possible by following the appropriate instructions.

If you want to know how to build muscle, read this article all the way through. Most people who try to gain muscle mass, whether men or women, make some simple mistakes that harm their efforts. In this article I few things from these mistakes so you can make sure you are doing the right thing to make the most of your workout.

Common Muscle Building Mistakes

1. Try to build muscle and lose weight at the same time – It amazes me that people try to combine weight loss muscle development, but they do! Gaining muscle also means to gain weight, but unlike fat tissue, gain muscle will make you look fitter, firmer and harder. The reason why you can not use muscle gain with weight loss is that to gain muscle you need to create a calorie surplus, and to lose weight requires a calorie deficit. To put it simply, in order to put on mass, you need to eat a lot.

2. Using exercise machines at the gym – It is wrong to use strength training machines at the gym. Whenever you can, use free weights. They provide more impetus and also win support muscle groups better. Let’s just say that if you want to build muscle fast, use free weights, not machines.

3. Low intensity training – A lot of people go to the gym and do most of their workouts. One people use weights that are too light for them. If you really want to pack muscle mass, you have to do high intensity lifting. Of course, you should do it moderately and increase your strength slowly. But do not make any soft exercise. They are not getting you to build muscles fast.

4. Bad diet – Increasing muscle mass requires work and the basic building blocks of muscle protein and complex carbohydrates. If you do not eat right, your muscles will not develop properly. In fact, you can even harm you and damage your muscles by feeding them enough. Eat a high protein diet with lots of small meals during the day to give your muscles to build their blocks. Eat complex carbohydrates to give you the right kind of energy for exercise.

There’s a lot more to gain muscle, but what I wrote here, but if you want to build muscle mass fast, start by avoiding these four mistakes.

Click here to read more about building muscle [http://www.squidoo.com/Muscle-Building-Review]

Most people make the excuse that they do not have time to workout, they are too lazy to spend any time in training. Any time they are left with, they want to relax, watch TV or listen to music .Here are some excesses that may just be the solution for you. This can be done while listening to music or on television advertising.

push ups

Add body face down and lift the body in both hands and legs keep the body straight. Take the chest to the floor while exhaling and push up with the power arm and chest muscles during inhalation. If floor push ups are difficult for you, start by standing push ups with you hand on the wall, then pushing you back. Repeat at least 8-10 times, increase the number of repetitions of exercise gets easier .Push ups affect your chest and arms the most. In effect your chest most do not push ups with your arms placed wide apart.

short

Stand with your feet shoulder width apart and feet pointing forward. Sit down and stand up to ensure knees do not lock. Do not move too far forward, trying to keep your neck in line with your spine. Repeat this 20-25 times depending on the comfort level of at first and then increase no repetitions you get used to also practice. Squat is the best exercise for complete leg fitness. It can do wonders to the thighs hips and butt. For better results squats can be done with dumbbells.

bicep curls

biceps curls can be done while sitting in a chair or standing. You need a pair of dumbells. Keep dumbell in each hand. Elevator dumbells alternatively without bending the elbow. Repeat this atleast 10 times. As you get used to the exercise you can increase the weight or number of repetitions. Biceps curls is an effective exercise to increase arm size

——> Random Tip: .. Take a break once a week to give your body some rest

In order to build muscle, the number one requirement is that you eat more calories than it takes to maintain your weight. If you do not do this, it is literally impossible to build new muscle tissue where you’re not giving your body with extra blocks to form this muscle.

Generally speaking, to build muscle at the rate of one pound per week, you should be consuming 500 extra calories a day. This will mean that a total of 3500 calories, which is what it takes, on average, to create one pound of body tissue.

Remember though, this is not one pound of solid muscle, as you will get some fat while building muscle process, but if you’re smart with how you go about building muscle, you can control how much extra fat is reached.

Action A Slow Quantity

One option that some guys use is a much slower process to build muscle. This is when they eat less amount of calories over what they need to maintain their weight in the hope that this will prevent them from achieving all that much fat.

While this may be a good idea in some cases, if you only eat an extra 100 calories over maintenance level, you may find that progress is incredibly slow or almost non-existent.

For some people, when their body is faced with a small amount of excess calories, it speeds up just to accommodate this excess rather than actually using these extra calories to gain weight. This is what is the “thrifty” metabolism and generally what makes a “hard gainer ‘a’ hard gainer ‘.

Assuming this little excess amount to about 250 extra would be a good way to hopefully overcome this situation it will give you enough extra metabolism should just catch up, but still minimize the amount of fat you put in.

At 250 calories, this will have to put on about half a pound a week, which is about max amount of lean muscle tissue you could build every week (assuming an ideal training environment).

Stepping It Up

Then, for those who aren ‘t afraid achieve little fat and would like to speed up the whole process, you might be able to step up to the maximum of 1,000 calories of what you take to maintain your weight. Notice that I would not go higher than this, then you really must putting unnecessary amount of fat.

This is a major problem that many people do not face. They adopt a ‘see-food “type of diet – where they eat almost everything in sight. While this will definitely get you to put on weight, unless you are planning to dedicate a few months after muscle building is finished dieting, this is not advisable. You should still keep your overall health in mind and eat a lot of junk food is not going to maximize nutritional status.

For some people really struggle to gain weight, you need access to 1000 calories the value of seeing noticeable results, though.

Also, do not be surprised if as you make progress on your weight gain you need to keep increasing the amount of calories you need to eat to continue gaining weight.

Remember, as you build a stable new muscle, the muscle tissue will be metabolically active and as such, calorie requirements just to maintain your weight will also go up.

So, keep this in mind when trying to determine what kind of approach you want to take when it comes to your quest to build muscle.

Protein for losing fat and gaining muscle

There is much misinformation around about how much protein you should eat if you want to lose fat and gain muscle. Protein is important to maintain and build muscle mass. In recent years, high protein (low carb, low fat) diets have become very popular among people trying to lose fat and gain muscle. There are some important things to consider when calculating how much protein you should eat if you want to lose fat and gain muscle.

The role of protein in the body

Protein plays an important role in the body’s physiological functions. Protein is not only found in the muscles, but in almost all tissues of devices; skin, hair, nails, inner part of the bones, blood cells, etc. Not surprisingly, it plays a role in repair or build new tissues (such as muscle) as well as any other tasks that contribute to body tissues. These features include things like immune system, digestion, hormone production and oxygen transport (with blood vessels and capillaries) among others.

Wow, protein is important that we do a lot … right?

Protein is very important if you want to lose fat and gain muscle. However, most people in the West eat more protein than the body needs. It has been said that the average sedentary American eats 150% of the daily protein requirement of the diet … without even trying to meet their protein. It is important to note, however, that people who carry out regular exercise (which is very important if you want to lose fat and gain muscle) have more protein. People who are companies either cardiovascular / endurance exercise (such as jogging) or strength (such as weights program in the gym) will need more protein the similar person who is sedentary.

How do I know how much protein I need

In 2009, the joint position statement of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine 😕 Nutrition and athletic performance came out reported the recommended amount of protein to eat every day. In short, athletes or people undertaking regular cardiovascular exercise or strength training should be eaten between 0.5-0.8 grams per pound of body weight (that is 1.2 to 1.7 g per kg) for optimal performance. To put this in context, 180-pound man (81.8kg) takes the weight training should eat between 90 -. 144 grams of protein a day

Wake up sore? Tired, excited, and feeling like you can not move after the last exercise? You are not alone. People are suffering everywhere from post-workout muscle soreness, sometimes referred Doms (delay muscle soreness) and, in some cases, it can completely take them away from their workout protocol.

Fortunately, it is not to be this way. With some smart moves, you can help reduce the pain you feel, if not eliminate it completely.

Here’s what you need to know …

1. Stay With Regular exercise program. First, if you want to prevent post workout soreness, one solution is to make more exercise. Now, this may seem counter-intuitive, but stay with me here

The more you have to practice -. Within it, the more your body is going to adapt to the stress of exercise and produce less pain and distress when it is done.

If you are a weekend warrior, we expect to be feeling it come Monday morning. If you hit the gym Monday, Wednesday and Friday, however, you will tend to feel much less wound then exercise routine is more regular and spread.

2. Get moving. There is also a must not just crash on the couch of days away from the gym. Get up and get moving. Light exercise is the key here. If you push it too hard, you will increase the recovery encounter since blood flow to the area will increase, delivering important nutrients needed for rapid repair.

easy walk is the perfect solution to against muscle fatigue and soreness.

3. Soak before bed. Another great way to beat the post workout pain is to take a hot drink before bedtime. Not only will this help to relieve muscle pain, but it will also help lull you into a deeper sleep. And sleep is another thing that can reduce the level of pain you experience.

4. Eat Up. Finally, make sure you fuel up well before and after every workout. Do not neglect to eat post workout. What you eat at this time is going to have a very big impact on how quickly you recover and continue from that meeting.

You have to take in some quality lean protein building blocks of repair, along with a small amount of carbohydrates that provide energy to do the job.

So make sure you’re taking care of yourself send workout with these tips. If you do, you’ll experience much less pain and progress will definitely improve.

to build muscle and burn fat at the same time is quite difficult. I’m not saying it is not possible to do, but if you’re thinking you’re going to lose 10lbs. fat and replace it with 10lbs. of muscle, which is just not going to happen.

reason is to lose fat you need to reduce your caloric intake, and to build muscle, you need extra calories. They are two completely different goals.

The pragmatic approach is not losing fat, and then work to build some lean muscle. In fact, building muscle will skyrocket your metabolism, and actually put the metabolism of 24/7 automatic pilot, which will help you maintain your weight once you reach your weight loss goals.

So, if you feel to lose 10lbs. fat and a few weeks later to gain 10lbs. muscle performance in goal to build muscle and burn fat, it is a goal that is definitely attainable.

However, a lot of people looking to lose weight do not realize the importance of weight training. This is crucial to weight loss success. Lifting weights burns more calories than just cardio alone.

Why do you think there are so many in the gym that you see regularly and hours of cardio on the treadmill, bike, etc., that look exactly the same as they did six months ago, maybe even a year ago?

If you do not weight train, you are missing out on the real performance you may be making towards your goal to build muscle and burn fat.

When it comes to weight-lifting you should lift as much as you possibly can because this will ramp the metabolic rate at the highest level. You should be making anywhere from 6-10 reps for optimal metabolic effect.

In terms of cardio, you should consider applying sprint training. This will really rev up your workout because of its intensity. Next time you’re on the treadmill. go as hard as you can for 30 seconds, then move to a safer speed and strength for the first 5 minutes. Keep alternating like this for 20 minutes. This will contribute to a large calorie burn after you finish your workout, and if you continue this, you will see a significant change in your body in just one month.

For more information on how to build muscle and burn fat, please visit my website. You can find full reviews of the best bodybuilding programs and weight loss products available today.

Muscle Building er í raun miklu einfaldara en margir “sérfræðingar” myndi hafa þú trúa. Hins vegar, bara vegna þess að einfalt þess, held ekki að fara að vera auðvelt, er það ekki! Ef það var svona auðvelt að allir myndu hafa líkama eins og gríska guðsins, en bygging vöðva tekur tíma, fyrirhöfn og tileinkun. Það eru 3 helstu hlutir sem þú verður að hafa rétt til að sjá alvarleg vöðva hagnaður þú ert að leita að. Þetta eru

1. Góð þyngd þjálfun stjórn
2. Good Nutrition
3. Fyrirhöfn og Tileinkun

Þessi síða mun leggja áherslu á númer 2. góðri næringu, sem er ef til vill mikilvægasti þátturinn í að byggja upp vöðva. Þú getur gert allt þyngd þjálfun sem þú vilt, en ef þú ert ekki að veita líkama þínum með rétt næringarefni og eldsneyti, þú ert að fara að fá hvergi.

Margir sem líkamsþjálfun eru reglulega enn léttur og Don ‘ t setja á eins mikið vöðva sem þeir ættu að gera. Þetta gæti verið niður í erfðafræði, en 9 sinnum af 10, það er niður til fátækra Muscle Building Mataræði. Fjölmargir fólk lítur á fljótleg og auðveld aðferð til að byggja upp vöðva og til að setja á þyngd en allt sem þeir þurfa að gera er að raða út mataræði þeirra. A mataræði hátt í hitaeiningum og Prótein, ásamt góðri þyngd þjálfun stjórn mun jafn niðurstöður.

Stærsti hluti kaloría og Prótein neyslu þína ætti að koma frá matvæli sem þú borðar, ekki fæðubótarefni. Fæðubótarefni eru vel í að veita þér með auka hlutum þessara næringarefna en ætti ekki að vera helsta uppspretta. Líkaminn þarf náttúrulega næringarefni finnast í kjúklingi, fiski, halla kjöt, grænmeti og kolvetni.

A mataræði sem samanstendur af miklu magni af próteini, flóknum kolvetnum (ekki afgreidd), nauðsynleg Feiti og hár í kaloríum er nauðsynlegt fyrir Building Muscle og má með aðstoð Viðbót. The bestur tími til að taka fæðubótarefni er beint eftir að þú hefur lokið þjálfun þyngd, þar sem það er sá tími sem þú líkaminn þarf prótein sem mest. Mér finnst líka að taka smá prótein hrista rétt áður en ég fer að sofa, eins og þú vilja vera að fara 8 eða 9 tíma án þess að borða, þannig að líkaminn verður starved prótein í langan tíma. Þegar þú vaknar, ef þú finnur sársauka í vöðvunum frá fyrri daga líkamsþjálfun, ættir þú einnig að taka prótein hrista, eða borða matvæli með hár prótein. Ef vöðvarnir eru í greidd, þetta þýðir að þeir eru enn að gróa og vaxa og því eru í þörf af próteini.

Hvað eru góð uppspretta af próteini? Kjúklingur, fiskur, Lean Red kjöt, egg, baunir osfrv eru öll frábær uppspretta af próteini og ætti að vera stór hluti af mataræði. Eins og fyrir neyslu þína á kolvetnum, þetta ætti fyrst og fremst að koma frá grænmeti, heilkorn eins Hafrar, Brown Rice og 100% heilhveiti brauð og kartöflur.

Ekki aðeins er það sem þú borðar mikilvægt, svo er þegar þú borða. Sem líkaminn þarf stöðugt framboð af próteini til að byggja og gera við vöðva, ættir þú að vera að borða 5 til 6 litlar máltíðir á dag, hver með u.þ.b. sama magn af próteini og kolvetni í hverri máltíð. Mundu að þú ættir að vera að borða 1 gramm af próteini fyrir hvert pund sem þú vega. Svo td ef þú vegur 180 pund, þá ættir þú að vera að borða um það bil 180 grömm af prótíni og það ætti að dreifa jafnt á milli 5 eða 6 máltíðir. Með því að gera þetta, ekki bara þú að gefa þér líkama stöðugt framboð af prótíni, auka einnig efnaskipti líkamans. Líkami verslanir feitur þannig að þegar þú ferð að stórum tíma án þess að borða, það hefur næga orku. En ef þú borðar á 2 til 3 klst, ertu að segja líkamanum að það er engin þörf á að geyma fitu, eins og það verður að fá reglulega neyslu fæðu. Þess vegna, líkaminn brennir upp mat hraðar og efnaskipti eykst. Þetta mun verulega draga úr upphæð af líkamsfitu.

Matvæli að forðast
Það eru nokkrar matvæli sem ég mun bara borða mjög stundum, þ.e. þegar ég er having a “skemmtun dag “og það eru sumir sem ég mun aldrei snerta:

1. Unnin matvæli
Unnin matvæli eru í grundvallaratriðum pakkað með un-náttúrulega efni sem líkaminn finnur það erfitt að melta. Rotvarnarefni, litarefni, aukefni, salt, sykur og fita eru öll bætt tilbúinn og pakki matvæli. Þetta eru ekki þörf og mun hægja efnaskipti þú líkamans eins og það baráttu að melta þær. Þú vilt mat þitt að vera eins eðlilegt og rotvarnarefni frjáls og hægt er. Ég veit að það getur verið erfitt að elda eigin mat frá grunni í hvert skipti, sem við leiða upptekinn upptekinn líf. En þegar hægt er að forðast unnin og tilbúinn mat.

2. Gos Drykkir
Þetta er einn af the aldrei snerta flokki. Ég sé að margir Röðun mikið mikið prótein, lágt fitu máltíðir, þá fara og spilla því með því að drekka gos með það. Hvers vegna? Gosdrykkjum er pakkað með sykri og eru full af tómum hitaeiningum sem gefa líkamanum engin næringarefni. Ekki eini þessi, en þessi tómur kaloría reyndar gera þér svöng meira, eins og líkaminn er að melta þá, án þess að fá einhverjar góðar næringarefni frá þeim. Þú færð einnig sykur þjóta frá Soda, en þegar þetta líður burt þú munt “hrun” og hafa litla orku. Ef þú ert alvarlegur óður í að byggja upp vöðva, eru sodas stór ekkert að fara.

3. Djúpsteiktur Foods
Þetta eru sennilega verstu hlutir sem þú getur borðað, og eru örugglega eitthvað sem ég aldrei snerta. Þau eru full af mettaðri fitu og eru í raun eitur, sem líkaminn einfaldlega geta ekki melt þá almennilega. Borða þetta mun aftur hægja efnaskipti líkamans og mun yfirgefa þig vilja a lag af fitu, sama hversu harður þú lest.

Soja Vörur
Þetta kann að koma á óvart en matvæli gert úr soja eru ekki góð fyrir vöðva uppbyggingu mataræði. Soy mjólk, Soy Protein, Tofu o.fl. hefur verið snjall markaðssettar sem einhvers konar frábær hollan mat. En stór hluti af soja vörur hafa verið erfðabreytt og eru mjög óhollt fyrir þig og getur lokað neyslu líkamans á nauðsynlegum vítamínum og steinefnum. Einnig soja vörur eru þekktar til að auka framleiðslu líkamans á estrógeni, sem mun draga úr magni testósteróns.

Að lokum ef þú getur breytt mataræði til að fela nóg af heimildum gæði prótein, gæði kolvetnum og fullt af ávöxtum og grænmeti sem þú verður að byrja að sjá alvöru niðurstöður í Muscle Building Átak þínum. Og ef þú stjórna til að forðast 4 matvæli / drykki sem talin eru upp hér að framan þig mun stórlega draga líkamsfitu, svo þú getur raunverulega sjá vöðva þróast.

Building muscle takes a huge amount of commitment. You can not expect to see results overnight or even in a few weeks. Building £ lean solid muscle takes months if not years. This may sound scary and unattainable for you but there is hope. Here we will teach you how to build muscle effectively in the least amount of time. This however does not mean that you will look like a bodybuilder after month. As said before, this process takes time and strong-minded. We can teach you the techniques, strategies and facts to achieve your goals, however, we can not force compliance, nor will knock you. These criteria will be up to you, but the rest of the formula is written here! Read on and let your muscles grow!

The first step is to find a program with other words list in training for weeks that you must train (you can find many effective exercises tab in exercises). There are many ways to create your own workout. You can work out 3,4,5,6, or even 7 days a week. You can do full body exercises, you can do some muscle groups a day, or you can even make one muscle group per day. You can incorporate the training match, super sets and isolation exercises. You can do 12 sets a day or if you want to, even 25 sets a day. There are endless possibilities in creating workouts and that’s why it is very difficult to answer the question of “the exercise will be best for me?” Everyone’s body responds differently to each exercise and it could be great for one person may not be nearly as effective for you.

So with all these features exercise not start where possible? This question again plays in making goal seeking, your schedule, and your will. But there are some important points that every workout should be followed. These include:

· Never work out the same muscle group two days in a row. The exercise targeted muscles will break down, you may think that muscle is to grow the practice, but it really is deleted. The time you spend on training is actually the muscles will be doing themselves and grow. This can be called recovery period. If you exercise the same muscle group often you will never allow your muscles a chance to repair and therefore will never be allowed to grow. The time needed for recovery varies among many and is usually around 2-4 days on how much you work out these muscles. Find special your recovery time is usually done best by trial and error. When you first start training to allow at least two hours before you use the same muscle group again.

· Never workout for more than 2 hours! Just because you do 100 more reps does not mean your muscles are going to get 100 times larger You should not even be working out near two hours. In fact, the amount of time you exercise is subject to various, strength, diet, how long you’ve been training routine, even genetics. The higher intensity workouts shorter it should be (in general). When you exercise too long, you will actually be counterproductive. Two very bad things can happen when you workout too long. One is, because much destruction of energy during exercise, your body could actually begin to break down muscle for energy. This is rare and you would not lose a lot of muscle, but you see the point of the counter productivity.

The second is much more common and it is Overtraining. Overtraining occurs on a small long term you train your muscles before they get better. In a period like this one gets no muscle at all. Overtraining is very common among beginners. They go to the gym every day doing set after set after set thinking they are going to get much though their workouts have worse impact on them then just staying at home would. In bodybuilding work out to get you strong and muscular but working out too much gets you nowhere. The main symptoms of overtraining are:

o sleep disturbances

o Strength Plateau (the concentration is not increasing)

o Increased heart rate at rest

o Fatigue

o Loss of appetite or lower concentrations

Switch up your routine weeks 3-4. During exercise muscles begin to get accustomed to the routine you are doing. To stimulate and shock your muscles replace exercise for what you have never done or what you have not done in a while. For example, the biceps instead of doing barbell curls do intended for alternate dumbbell curls. Keeping the routine fresh and updated will help you to increase muscle mass and strength.

Lift to fail and increasing resistance. For the muscle to grow it needs to focus on. Make sure your muscles are burning and exhausted by the time you complete the set. Make sure that you can not even more repetion before you put the weight back down. Also not continuously use the same amount of weight. To muscles to grow bigger you have to regularly be the extra weight you’re lifting. Heavier equal bigger muscles. Benching 135 lbs. 30 times will not give you the same effect and benching 250 lbs. 4 times.

The last key is to limit the use of machinery. Machine weight control for you to limit the amount of various muscles that you put into practice. Free weights also stimulate stabilizer muscles are muscles that keep all the muscles and other parts in place. Stabilizer muscles also very effectively prevent damage and injuries to key muscles. Some machines are very effective isolation exercises (one joint movement exercises such as barbell curls) such as a bicep curl machine and chest fly machine. Still, the majority of training should be done using free weights, they will make you stronger and make you less susceptible to injury.

For beginners, we recommend 3-4 days a week workout that includes many exercises combined. (see beginner workout tab workout in). To find specific exercises for specific body parts visit exercise tab in the menu.

Well, you’ve workout on track so it is time to change the way you eat. Many believe that to get the maximum benefit of their training that they should eat thousands of calories more than their body requires. They always brag about how much muscle they have received when they fail to see that most of the new weight is fat. Ideal conditions can at most gain.25-.5 pound of muscle per week! I know it’s not what you want to hear, but spread out over the year, which is 12-24 lbs. of solid muscle! As you gain muscle, your body will also naturally hold more water. Per for every pound of muscle you will get also get a half pound of water weight. So all year you can get 18-36 lbs.! So back to the diet, eating thousands of calories increase will not have any effect on muscle growth. Yes you need to eat more to gain muscle mass but you want to do this to get as little fat as possible. There is a point where the extra calories will not be used to build muscle and they will just be stored as fat (read our myth played / cutting cycles accounted for more information).

So step 1 in your diet is to eat more calories than you burn in order to maintain and build new muscle. Remember that no one is the same and this number can vary slightly from person to person. General rule of thumb is to eat about 250-500 calories than you burn. (to find out how much you burn you can use BMR calculator is a tab in Tools menu). If you notice that you are gaining more than a pound a week, but the extra weight is likely to put on as fat. You should always monitor your weight and body fat percentage to know how many calories you should ideally consume.

Once you have figured out your calorie intake needs to build muscle, you should add protein, carbohydrates, fat percentage designed to build muscle. A standard rate to build muscle is 40%, 40%, 20%. Which means that 40% of calories your should come from protein, 40% come from carbohydrates, and 20% should come from healthy fats. Always make sure you are getting around 1.5-2grams of protein per lb. lean body mass (40% of protein should cover it). Lean body mass = Your weight weight from fat. You should replace calories in six small meals throughout the day, making sure everybody has a good amount of protein with it. If you eat six small meals a day you supply your body with nutrients throughout the day so it is easier for the body to restore it is broken down muscle. One of these meals should eat right after exercise, and about an hour after exercise. At this time the body will absorb protein and other nutrients faster to rebuild and refuel itself.

Meals should not eat right before a workout. Many drink a protein shake for their exercise, but they do not realize that it takes up to 4 hours for the protein to be digested and broken down. It has shaken the positive effect of exercise. In fact, it robs them of energy, where the digestive system requires a lot of energy to break down food it takes the current energy and uses it for the digestion of food. What should eat before a workout is low carbohydrate filled snacks. Because carbohydrate breakdown within an hour of consuming eating granola bar an hour before exercise will give you energy to be able to apply for training. Last meal you eat should be bedtime, it should be high in protein desirable casein protein (slowly dissolved protein). During sleep you go 8-10 hours without nutrients so eating right before bed and right when you wake up is very important!

Now’s your diet to set up so it’s time to look at other factors that are important for building muscle. You should preferably sleep 10 hours a day, never less than 8 sleep is when the muscles are recovering most efficiently. Lack of sleep can easily lead to overtraining and tired muscles. Sleep is important for growing muscle.

Drink lots of water! Muscles are made up of about 70% water. Keeping your body hydrated is extremely important to try to build muscle. The amount you should drink varies from person to person, but the general rule is that if your urine is clear and if you have to urinate every hour to hour and a half you are liquids. A formula that estimates the necessary water intake body x.6 = amount of water (in ounces). Keep in mind that you will sweat during exercise and you will be required to drink more meetings workout.

Stay stress free! It has been proven that high levels of stress can affect muscle gains. Keep calm and enjoy life! Limit alcohol. Alcohol dehydrates the body drastically and hydration is very important to build muscle. Squat !! Many people want to get a huge upper body and neglect feet. Squatting is very important to gain the whole size. A short use very many muscles in the body, big ones and small ones, stimulation of many muscle creates a huge increase in testosterone production. More testosterone will be as faster and larger muscle gains.

Take a break! At constant exercise testosterone can reduce our body. You should take a week break every month and a half or so to increase testosterone and give your muscles a break. Many times you will notice that after a week break you are able to lift more and lift more! Lifting heavier equal bigger muscles! Taking supplements! Supplements are not required but can provide a huge performance boost.