Build Muscle – Do You Need to Eat ‘Clean’ to Build Muscle


You already know what it takes to build muscle – more calories! It is impossible for the body to build muscle unless you are feeding it the raw ingredients Necessary to assimilate new muscle tissue. Just as you would expectancies to build a house without bricks, You Can not expect to build muscle without food.

Now, with this point, Many of Those looking to build muscle get stuck in the frame of mind That all the They need food to eat must be absolutely ‘clean’. By clean, we mean as healthy as physically skies.

Sweetened cereal? – NO WAY! Hamburgers That have more than 20 grams of fat – NEVER! They may Even opt to go with skim milk rather than 1% or 2% in order to Prevent the accumulation of body fat.

While it’s good to want to be healthy, When building muscle, you really do not need to take it to this extreme.

Protein Intake

The absolute first thing you must Consider in your diet is your protein intake. Are you getting enough? If not, you are not optimizing your results. Aim for one gram per pound of body weight – no less.

This Will give your body amino acids to Which They Will create new muscle tissue out of.


Potentially the area where You Can have the most ‘fun’ When it comes to your bodybuilding diet is with CARB. Do you think you must Exist on rice, whole wheat pasta, all-bran cereal, dry oats, and the odd slice of whole grain bread? If so, you’re wrong.

The thing with carbohydrates is that while building muscle, You will be eating in a caloric surplus therefore hunger is not really going to be a big issue for you.

For dieter’s, yes Will They want to stick with These types of carb since They are released Slower in the body and thus keep themself from experiencing hunger. With you, the person who wants to build muscle, hunger is Actually a good thing Because That Will Help you get the calories you need in order to gain


Furthermore, getting in These calories gets increasingly hard When You’re Trying to do it on oatmeal.

So, do not be afraid to have some ‘bad’ CARB in there, especially during the post-workout period. One post-workout food That is highly recommend amongst the top trainers, Including myself, is ice cream sandwiches. That’s right – ice cream . They are relatively low in fat and containment a good source of sugar, Which is exactly what you need in the post-workout period.


Finally, the last micronutrient to Consider is dietary fat. With this one, you do want to concentrate a little more on making sure you do not take in too Many trans fats, as These do have very negative Impacts on your overall health.

Aiming for more poly or mono -unsaturated sources is a smarter plan in order to Achieve optimal health.

With saturated fats, do not completely shun themself from the diet Because some saturated fat Actually Helps boost testosterone, Which is something you definitely need.

Just do not take in loads Either, as a diet high in saturated fat is also Associated with heart disease and other serious illnesses.

So, next time someone invites you out to eat and you are worried about going Because the food will not be completely ‘clean’, stress less. As long as you’re meeting your protein needs and the food you are eating is generally pretty healthy, some ‘fun’ foods definitely will not mourning your progress.


How To Build Lean Muscle and lose fat


It is not easy to build lean muscle and lose fat. People try very often using either diet or exercise. But, they rarely both. However, this is the best way if they want to build lean muscle and lose fat.

For those preferring to diet, are available on the market that promise to help you get rid of belly fat many different diets. This diet is often known as fad diets. Some examples are the Atkins and South Beach diets.

For those who practice, many different methods of exercise available to you. These methods, through vigorous exercise, promising to reduce body fat and build lean muscle.

For people around the world, it is quite difficult to lose weight. Because of the prevalence of television and computers, the obesity problem in America soared over the last decade. Cars have also been an important factor in increasing waist sizes as people are doing less walking to get to their destination.

If it is easy to lose weight, there would not be many fat people around. There will also be more people with lean muscles, low body fat percentages and high flexibility. Often ineffective methods are used to inhibit weight loss efforts. However, losing weight is easier and simple if the right methods are used.

Very often, in order to lose weight, many try to cut their consumption of foods from their diet. This denial of food is not a good idea and is a sure way to fail a diet plan and failing to lose weight. However, this practice is very popular because it has been presented to the public on fad diets such as Atkins. These techniques encourages the carbohydrates from the diet.

Removal of carbohydrate often causes people to feel frustrated and miserable. While this can be an easy way to lose weight, it is not a healthy way to do it. The weight is lost due to lack of good food required in the body rather than the result of the implementation of eating healthy food.

Another method people use to lose weight is exercise. This method is based on the movement of the body to burn calories and thus reduce body fat. This may be true. However, for many of them begin a workout program, their calorie intake increases, usually because they tend to feel hungry after exercise.

Although it may seem to be a good idea to eat after a great workout is right foods in the right proportions need to consume to maintain a healthy weight. If one fails to do this, it can lead to one being strong but still have overweight problems. This can lead to a feeling of failure and lead to give up exercise. However, this failure can be avoided by changing what you eat.

The proper way to lose weight is to combine both diet and exercise, balanced and complete lifestyle change. This will help you build lean muscle and lose fat. This lifestyle change can lead to a feeling of satisfaction when you look in the mirror and see a complete change in the body. When you do this lifestyle, you will see how to lose face fat and how to do exercises to lose belly fat are quite easily achieved. When you see this happen to you, you will find peace and happier with yourself and your life.


How to measure progress Bodybuilding make profit


Why some weight trainers do not make progress


reason to lift weights to grow muscle and become stronger – Period! There is no physiological reason or logic.

So why do so many people fail to make real progress? Here is one of the reasons that I have noticed

Choice distraction :. Yes, the curse of so many choices. Back in the days before modern muscle-building, want-to-bodybuilder had some decisions about training mode. There were barbells, dumbbells, benches and several different basic cable machines. So weight training just kept training with the main weight lifting tools with simple exercises and you know what happened? They grew up muscle!

They did not have to worry about special machine to use, nor did they complain about the speed or cadence of reps they were performing and they sure as heck could not care less about workout clothes they were wearing. It was the workout clothes were not fashion, and certainly was not passion.

So what the heck happened?

Here’s what happened !! Building muscle went mainstream and lost his soul. Yes, corporate business took over and turned the passion in fashion. The result was watered down training and the focus shifted supplements, clothes, fancy machines and methods of diet and training that do not produce long-term results!

Did you know that when Mike Katz trained as Mr. Universe he trained in a two-car garage? Did you know he was also a full-time teacher in high school at that time? He was also one of the LAST DRUG FREE competitors

And what does this have to do with you

Ask yourself these questions:.?

· I change my workout routine every few weeks?

· When I work out I care if my shirt and shorts fit?

· Do I have to keep looking (and buy) supplements that I think will make my muscles bigger and stronger?

· Do I need to consume energy drinks to help me train harder?

· Am I always on a diet?

· Do I eat mostly chicken breast, vegetables and rice or potatoes?

Well, if you answered yes to most of these questions probably caught the side of the corporate buyer bodybuilding or fitness.

bodybuilding roots are founded on a few simple rules. Here they are:

1. The real muscle builder uses free weights to the near exclusion

2. Exercises are centered on core compound multi-joint exercises

3. Training is high

4. Training is short

5. shocked and shock the muscles need to be rested before training them again

6. Perfect Technical Routine use every set and representative

The most important aspect for anyone to make any kind of weight training is to remember this: The profound purpose of resistance training is twofold: 1. trigger muscle growth and increase strength 2 levels. Nothing should be sought or expected.

Effective muscle and strength building is raw, brutal business, and anyone who tells you different either does not know what they are talking about or are trying to sell you the goods!


Why You Should muscle to burn fat


Everywhere you look there is a new advertisement for weight loss products. It seems like every time I sit down and watch TV I see an ad for a weight loss pill. There are billboards on the side of the highway and those annoying banners all over cyberspace. Well, there is good reason for all those ads as annoying as they may be at times. Let’s face it, there are millions of Americans desperate to lose weight and would gladly shell out money to get results. There is nothing wrong with looking for a way to get rid of fat, but would not you like to try another, more exciting approach to burn fat? If so, what is the process you’ve probably overlooked until now, it is strength. I’m not saying you should completely ignore the aerobic exercise or give up on the diet plan, but there are some pretty compelling reasons to consider weight training when trying to lose weight.

First of all, we must be clear that the goal is to lose fat, not just to lose weight in general. If you cut calories drastically, you will definitely end up losing weight, but a lot of weight will be lean muscle mass. Lean muscle is denser than fat, so do not panic if you get in the beginning some weight after the start strength training exercises. In addition to the obvious benefits (such as improving the overall physique and increase your strength), strength training helps to burn fat as well. Muscle continues to burn calories at rest, and burned at least three times as many calories and fat. So, by simply adding muscle to your frame you are helping to burn fat over time.

To be most effective, strength training should be combined with aerobic exercise and sensible eating plan as part of a comprehensive fat loss (and muscle building) program.


Build Lean Muscle, Lose Fat – Top 5 Tips to Build Lean Muscle and lose fat


It can be a bit difficult to build lean muscle and lost fat – especially when you’re not sure exactly how to go about it. Many try either diet or exercise, and sometimes both, but it can be a bit tricky figuring out just the right combination. If you really want to gain more muscle mass and burn excess fat, it will take a decision on your part. Sometimes it can be a little frustrating trying to get it right, but you will be rewarded for your diligence in the end.

It is easy to destroy you by following the latest fad diets and false muscle building tips. In order to achieve your goals, it is important that you follow the proven advice. Here are five tips that will help you gain lean muscle and shed fat faster than you could have imagined

Tip # 1 -. Drinking water

body is 80% water and need water for all its features – including building muscle and fat free. This means you need to consume at least eight glasses or more of water per day. While the liquid you drink do not have to be pure water, it is best if they are. Stay away from caffeine drinks and sugary drinks like soda. If you do not like the taste of pure water, add a twist of lemon or lime, or try one of the non-carbonated flavored drinks water. Remember, clear liquid is best

Tip # 2 -. Eat frequent, small meals

to keep the body energized and burn calories at the best rate, you need to keep your metabolism stoked. You can achieve this by eating small meals at regular intervals – every 3 to 4 hours. In this way, you keep encouraging muscle mass and fat loss

Tip # 3 -. Add weights / strength training to your workout

Doing tons of aerobics will help you do anything with fat loss goals. However, it is important that you also have to build lean muscle, and the best way to do this is by adding strength training to your routine. Although muscle weighs more than fat, it takes up less space (making you less) and gives the metabolism needed boost. You will burn calories for hours after exercise. This is why programs like lines are so phenomenal success

Tip # 4 -. Perform Compound exercises

Try to perform free weight exercises that work the combination of muscle groups with each exercise. In this way, you will work the body better than if you used standard isolation exercises

Tip # 5 -. Always allow recovery between workouts

Many people miss the boat on this. In order for you to facilitate lean muscle in your body, you will allow your muscles to rest between exercises. Allow at least one day of rest between workout routines for each muscle group.


Build Muscle without weights – muscle you want without lifting any weights


Are you sick of being skinny man and you want to know how you can build muscle without weights? Did you know that with the right training and the right supplements can get bigger muscles without having to become a gym rat? There are many things you can do right in your home to help you get the body you want and you need to make sure you are putting the right things into your body as well. Here are some tips to help you out.

First, you can use the push ups, pull ups, crunches, swimming, running, and many other types of exercise to help you get better looking and bigger muscles. This is not the key to success, however, make some kind of regular physical activity is something that is going to make a big difference in whether you gain muscle you’re after or not. There is more to it than just practice though.

Second, when you want to build muscle without weights you need to know you’re going to need a special supplement that does many things for you. This should not be something that you need to take several times a day and it does not need to be any protein shake, which has no taste or flavor is awful. There are better supplements to help you to build muscle without weights you can get.

Latest Addition needed to help the body recover faster and it needs to help you be able to handle more capacity in your work outs. This extension also needs to be a time out so that the body gets the benefits throughout the day without you having to take it several times throughout the day. These supplements can be in liquid or pill form, but it needs to be made website that is going to promote muscle growth.


Build muscle mass – 3 key ingredients to build muscle mass Quickly


If you’re anything like I was short, “skinny guy trying to build muscle mass,” I have some important tips that may help you start seeing results immediately.

There are three main ingredients that you need to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient # 1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you are consuming enough protein it is impossible to build muscle mass and stack on the pounds.

To maintain your weight, you should consume 1 gram of protein per pound of body weight. So if you have a £ 150 guy then in order to maintain the muscle mass of the weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to need to consume “more” protein, to not only keep the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely general rule of thumb is to consume 1-2 grams of protein per pound of body weight. So if you’re 150lb. The guy you’d want to eat at least 150 grams of protein in 300 grams of protein a day

Muscle Mass Ingredient # 2 -. More Carbs

Despite Dr. Atkins said that all us skinny guys “Carbs are GOOD.” We need carbohydrates for energy. But you do not want to consume just any ‘OL carbohydrates. You want to consume large amounts of complex carbohydrates rather than simple carbohydrates.

In other words, you still want to stay away from sweets and simple sugars that are found in a lot of junk food in, and you want to eat more complex carbohydrates such as those found in whole wheat bread, brown rice, sweet potatoes, whole grains, yams, spinach, etc.

Why complex carbs? Because unlike simple carbohydrates (sugar) it is almost impossible to turn complex carbs into fat -. Which means more energy to burn (work out with) and less fat to deal with at the end of

If you want to build muscle mass fast, ideally you’d want to consume 2 -. 3 grams of carbohydrates per pound of body weight per day

muscle Ingredient # 3 – Heavy Weight Training

You can not build muscle mass without the “heavy weight training.” Let’s just put it this way “to more stress (heavy weight) you put on your muscles, the more it will grow.” And it is simply because when you put stress on muscles by lifting heavy weights, your body responds (builds more muscle) so that next time it will not be as difficult or challenging your body to lift the same weight.

Ideally, if you want to build muscle mass – muscle mass to be more precise, you’d want to lift weights that allow you to do 6-8 reps and no more

course. a whole lot more to build muscle mass, but if you follow these 3 main topics you’ll be on your way to build muscle mass fast and a whole lot easier than you ever thought possible. Good luck and grow “Much.”

Copyright 2006 Richard Knight


Best Bodybuilding Workout – How to Build Muscle Fast


If you are interested in getting big muscles and get real results with training, then take note of these tips here to give you the best bodybuilding workouts possible. See, when I come to training weights in the gym, there are several things to keep in mind to achieve muscles fast.

Best beginner bodybuilding workout

Beginners will generally see significant progress early on if they do 1-3 sets three times weekly for each material body. Most people decide to make such a practice on Mondays, Wednesdays and Fridays. Most often, one exercise is done for each section and it is one that the majority of people are familiar with. For example, bodybuilders tend to do bench press for their chests and short for their feet. They repeat each exercise a reasonable number of times, usually between 8 and 12

Best intermediate workout schedule

Intermediate bodybuilding workouts to build muscle mass often means conducting two or three body parts each workout and usually do four workouts a week. The same groups of the body are worked twice each week. For example, on Mondays and Thursdays may be in the chest, shoulders and triceps exercise, but Tuesday and Friday practices could be for legs, biceps and back. Usually you do between five and ten sets for each body, and repeat every six to ten times.

Best advanced bodybuilding program

One type of advanced conferencing bodybuilding or exercise involves doing one body part of the exercise. One example is the feet on Monday, a coffin on Tuesday, on Wednesday, on Thursday arms, and shoulders on Friday. The number of sets can be very high, sometimes over 20 repetitions are usually very low, usually no more than six. Most of the time, at least 3 different exercises performed for each body.

You can use split routines as part of your weight or muscle program. This method works one group of muscles in the morning and another group in the afternoon. This is a massive method can be used to break down the body work or strenuous muscle groups. It requires a higher consumption of calories and careful attention to technique to prevent injury. For this reason, it is usually only performed by professionals.

What to do with diet?

One thing to note is that the calories consumed will be increased according to the level of your workout. Usually, by the time a bodybuilder reaches the level, he will have to increase the number of meals and / or protein drinks. Whey protein powder isolated is a good way to add extra protein and calories.

There are methods to set any goals in bodybuilding. Estimates stated earlier provide a common idea of ​​how the exercises are planned rely on the quality of the bodybuilder. They also let the number of sets and repetitions. Inside this guide, there are several possibilities and variations in accordance with the requirement of the bodybuilder.

So as you can see, it is very possible to jump directly into the advanced program if you are reasonably fit and have been in the gym before and know how to use the weight. Ask for help with the right technology, especially with free weights to get the best results. So go for it and use these top tips and get great killer body who all admire and talk about.


Muscle Building – Home Workout


Many people who try to build muscle at home believe that there is no way they can build an impressive body just bodyweight exercises. It is absolutely ridiculous. These are the same people who are unable to perform 1pullup, 5 pushups, or 10 body weight squats.

This is the truth that weight training has allowed me to put on more lean muscle and burn more fat at home than with any gym workout. Just take a look at what gymnasts do the exercise with only body weight and still have better physiques than most bodybuilders

There are two ways to build muscle mass – a difficult exercise and high technology intensity .. Pushups, pullups and bodyweight squats are a great place to start. However, as you get stronger, you need to start including more new varieties in your coaching program.

Along with your exercises, be sure to incorporate a lot of high technology intensity to create workouts. Two of my favorite is the circuit and interval training. Circuit training is where you perform two or more exercises immediately after each other with little or no rest between each exercise.

Interval training is where you alternate between periods of high intensity and low intensity or active rest. For example, a good body workout interval was 30 seconds perform pushups directly followed by a 30 second rest.

When it comes to building muscle with weight training, all the stress her. Make your body work harder, and it will go. You do not need to go to the gym or buy expensive equipment to get a great workout. You can do it all in the comfort of your own home!


How To Build Muscle – Tips for Hard Gainer


What is hard gainer?

In a nutshell, are hard gainers people who are in trouble in adding muscle to their body. This is usually caused by his / her genes. To put it simply, these people are not gifted with genes that enable them to build muscle in a relatively easy (compared to non-hard gainers). This is how the term “hard gainer” is usually defined in bodybuilding circles.

Medically, it is more complicated. But to keep things simple, people basically comes in three body types -. Ectomorph, endo meso morph and morph

People who are ectomorph house always seems to be the same weight and composition regardless of what he or she eats or does. On the other hand, people with endo morph house is easy to gain weight (both muscle and fat build-up) and cursed with a slow metabolism.

People who have the third body type they are doing the best bodybuilders. People with this house are naturally muscular and are also gifted with a higher metabolism than endomorphs. If meso morph would make great training and nutrition program, muscle gain and fat reduction is relatively easier for these people.

For all these body types in our original content, are hard gainers actually people who ectomorph body type.

You can build Muscle

There is, no matter what body type you are, no matter what country you are from, no matter what race you are, you can build up muscle and you will build muscle, provided that you work very hard for it. Keep in mind that there is no such thing as “non-gainer”. There is not even a fully functioning person in the world is not able to build muscle. But you have to understand that building muscle mass is not easy. Generally speaking, it is not easy, even for mesomorphs.

What can really help you to achieve your goals is to have a plan. Having a plan allows you to know specifically what you need to do when you go to the gym – how many reps, how many sets, which days to workout, but for her to do, when to change it up, etc. have note that build muscle mass does not happen accidentally. It’s not like playing the lottery where you can get lucky and just wake up one day to another life. You have to work, you must know where you are today, you’re going to have to focus on one day at a time and not be impatient.

Also, it is very important to build on the work you did the previous week. It is very common to see people in the gym that does not seem to be getting any bigger over the years. Some of these people may already be satisfied with what they got and are just there to keep their physique. But it is a good part of those who are doing the same things over and over again, people are not giving your muscles any reason to grow any larger.

If you want to increase muscle mass, you need to give your muscles a reason to grow. And there are several ways to do it – you can either overload the muscles by doing more sets or you can increase the weight of the exercise as you go along (about 5% increase week after week)

Stay focused and be patient. Rest assured, you will see the fruits of your work soon.