Author Archives: Body Building Guide

How To Gain Muscle Quickly And Easily

How To Gain Muscle Easily

Ever dreamt of having a perfect body like Taylor Lautner?

Yes, of course you have (silly me). Well, here’s how to gain muscle – and gain it fast! Follow these easy steps that tell you what to do and what to eat to gain muscle fast and to achieve that perfect Lautner-like body.

How to gain muscle fast?

how to gain muscle

Obviously, you’ll have to workout (do I hear a “DUH!!”?)

But do you know that what you eat to gain muscle fast is equally important? When you hit the gym for an intense workout, you can actually feel the blood flowing to your muscles and you can see your muscles swelling. The results are tangible, giving you instant gratification and motivation.

But when you drink a protein shake you feel no such change. Your muscles don’t grow bigger instantly and your body remains pretty much the same. So you don’t feel as much of an incentive to drink that protein shake.

But please do!

Because that shake matters just as much as the workouts that you do, if you want your muscles to grow.

What to eat to gain muscle?

When you are bodybuilding, what you eat and when you eat it matters a lot.

Eat plenty of protein and carbohydrates in your daily diet. Eat starchy carbs immediately before and after you work out because at these times your body needs the maximum amount of energy.

what to eat to gain muscle
 

6 things to keep in mind while planning your diet

1. Increase your intake:

If you want to know how to gain muscle fast, you must first learn how to significantly increase your calorie intake. Your muscles need the right kind of energy to grow. Make sure that you provide them with it by knowing what to eat to gain muscle.

But be careful of what you eat to gain muscle. Eat clean and healthy food. Avoid processed foods and junk food. Try whole grain, fruits and vegetables.

Also, don’t go overboard and stuff yourself. Eating too much is not good when you’re looking for ideas on how to gain muscle fast.

2. Eat adequate quantities of protein:

Protein is very important if you want to gain muscle fast. See that you incorporate protein in as many of your meals as possible. You’ll need 1-2 grams of dietary protein for every every pound of body weight.

Egg white is the best source of protein. Chicken, salmon and soy products are other good sources of dietary protein.

3.Drink your way to a muscular body:

Water is extremely essential to the muscle building process. Keep yourself hydrated while working out. Try to drink at least 2 liters of water per day. An easy way to find out how much water you require is to use this formula :

Body weight in pounds x 0.6 = Water Intake in ounces.

Avoid caffeine, alcohol and fizzy drinks and opt for plain water instead. Not only does this avoid putting on weight from empty sugar calories, it also washes out metabolic wastes more effectively, leaving you healthy and strong.

4. Eat less – but eat more frequently:

So you’re looking for ways to gain muscle fast. Understand that it is better to eat several small meals distributed throughout the day, than to eat three heavy meals at fixed intervals.

By taking multiple smaller meals, you’ll make sure that you don’t get sudden spikes in your blood sugar level. To ensure that you get enough protein, make one of those 6 meals (maybe your mid-morning snack) a protein shake.

how to gain muscle mass

5. Include fats in your diet:

Yes, you heard me right. I said fats.

But before you reach for that bag of chips, here’s some bad news. The fats I am referring to are unsaturated and polyunsaturated fats and omega-3 fatty acids (also popularly known as “good fats”).

These fats are essential for dissolving the vitamins A,D,E and K in your body. For a 2,500 calorie diet, you are allowed 75 grams of good fat. Here are some sources of good fat.

Monounsaturated fats:

  • olive, canola and sesame oils
  • avocado
  • nuts like almonds, cashews, peanuts and pistachios

Polyunsaturated fats:

  • corn and safflower oils
  • flaxseed and flaxseed oil
  • soybeans and soybean oil

Omega-3 fats: fatty cold-water fish such as

  • salmon
  • tuna
  • trout
  • sardines

6. Eat your vitamins:

When you’re looking for ideas about how to gain muscle fast, vitamins and minerals are vitally important.

The best way to get sufficient amounts of vitamins is to include large amounts of fruits, especially citrus fruits and squashes. Green leafy vegetables and beans are great choices as well.

If this is not possible, multi-vitamin supplements are an option.

7 Secrets On How To Gain Muscle Mass For Skinny Peoplehow to gain muscle for skinny guys

Here are a few tips on how to gain muscle for skinny people:

1. Exercise:

Eating the right foods alone will not help you on your quest to gain muscle fast. Eating without exercise will only make you fat. You’ll have to work out and use up the calories you have eaten.

2. Don’t forget to warm up:

Never exercise without first warming up. A warm up leaves your muscles supple and flexible, ready for the actual heavy exercise to follow. Exercising cold and stiff muscles is dangerous, risking the possibility of tears or sprains under a sudden strain. However eager you are to begin your workouts, make sure that you take the time to warm up.

3. Work out intensely and in short bursts:

How to gain muscle and strength? The best answer is to workout in short, intense bursts. Fewer reps for shorter durations make for the best kind of muscle building workouts. More reps are useful only if your aim is to build endurance. To gain muscle fast, the best method is to vary your workout routine and to keep gradually increasing weights.

4. Do a full body workout:

As far as possible, try to work out your whole body. If you exercise just one group of muscles, they will become larger and your physique will look gross and disproportionate. Study a few training programs and draw up your own ‘How to gain muscle’ plan. Make sure to pay attention to various muscle groups so they are all equally developed.

5. Keep cardio to a minimum:

Keep cardio training to a minimum. While cardio training is good for health, it consumes calories and burns up all your reserves of energy in muscles. It favours the conversion of glycogen and amino acids to glucose, leaving your
muscles with less raw materials to grow and become bigger.

6. Rest:

Rest is very important for gaining muscle. Just as all work and no play makes Jack a dull boy, all work out and no rest will make you weaker and delay your muscle development. Enthusiastic novices tend to over-work themselves. Instead of making your muscles stronger, this only slows down muscle growth and you won’t gain muscle as rapidly as you hoped to.

7. Don’t stress:

Stress is bad for your muscles. Stress releases the hormone cortisol which actually burns fat and muscle tissue, breaking it down into glucose for energy. So if you want to build muscle, relax! Take a deep breath and enjoy life!

An excellent way to gain muscle fast is to follow Jason Ferruggia’s Renegade Strength Club. The logically organized and scientifically based muscle gaining program has helped hundreds of body builders build muscle fast.

You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

 

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Natural Bodybuilding – The Appeal & Advantages of True Natural Bodybuilding

Natural Bodybuilding

That natural bodybuilding has to be defined as the practice of body building without accessories like drugs or supplements is itself sad testimony to the state of current practice.

Ambitious body builders in search of that perfect physique and six pack abs have gone overboard in their willingness to dope and drug themselves to achieve bigger muscles.

Natural bodybuilding
Natural bodybuilding means developing your muscles without relying on performance enhancing drugs or food supplements. It involves exercise and nutrition, without injecting muscles with precursors of muscle development or boosting hormone levels through androgenic steroid administration.

Now, there is a subtle distinction that needs to be made. Some bodybuilders start out “natural” and then hit a plateau. When greater exertions don’t seem to make any significant impact on their appearance, most are tempted to enhance their body building progress by artificial aids. This is not natural bodybuilding. Even if you use such enhancements temporarily, you disqualify as a natural body builder.

So what are the tools in trade of the natural body building acolyte?

There are only two:

  • Natural bodybuilding workouts
  • Natural bodybuilding diets

Let’s talk about this in greater detail. Any discussion about natural body building methods must touch upon training routines, exercise equipment, nutrition and permissible supplements, as well as touch upon related areas like how to lose body fat and the dangers of doping and injury.

No one can comprehensively cover the entire topic of non-chemical bodybuilding in a single report or article, so this is not a pretence at being the ultimate guide to this kind of body building. Think about it as an introduction to what is becoming a rare and vanishing art form… the devotion to developing muscles without artificial aids or unhealthy enhancements.

Why Natural Body Building?

Natural bodybuilding workouts

Building your physique through natural means is surprisingly simple. Many beginners are lured into trying out supplements or steroids because they believe those are unavoidable to build a great body. Nothing could be further from the truth.

It is true that bodybuilding through natural means requires discipline, determination and persistence of a high order. But those factors apply even when you shoot yourself full of steroids or guzzle down liters of bodybuilding supplements.

So don’t get carried away by the myths and hype. You can achieve your dream body just by proper exercise and nutrition. The best part of taking this route is that it is healthier, longer lasting and has no side effects at all, either in the short term or later in life.

So Why Is All Body Building NOT Natural?

Let’s face reality.

Bodybuilding, especially as a sport, has grown incredibly competitive. Not only is there fame and glory to be won by looking sensationally built, but there is plenty of money to be earned through contests and prizes. Whenever such a lucrative combination of cash and pride is at stake, there is going to be strong temptation to push the envelope and use means fair or not to win.

The natural style of bodybuilding shuns, on principle, things like hormonal injections of testosterone, anabolic steroids, human growth hormone and insulin, all of which can speed up muscle growth. While natural bodybuilders also want to develop muscles, they rely on natural methods to do it more gradually.

The sad thing is that most recreational bodybuilders who turn to performance enhancers for rapid results are unaware of the serious long term side effects and dangers of using them. Chronic ailments like diabetes, osteoporosis, muscle breakdown, kidney damage and worse can result from this abuse. These “chemical bodybuilders” are accepting short term gains at the cost of long term pain.

Natural bodybuilding routines

Natural Bodybuilding Workouts

Natural body building workouts are essentially the same as those for building muscle under any other program. The typical weekly routine will involve a 5 day regimen with 2 rest days.

The natural bodybuilding workouts will focus on exercising the chest, abdomin and forearm muscles on one day, the shoulders, triceps and trapezius on the second, the upper and middle back along with biceps on the third day and hamstrings, lower back muscles and calves on the fourth. The last day is spent training quadriceps and thigh muscles.

What matters in natural body building workouts is the sequence of workouts and rest periods. The frequency is most important. Each muscle must be given time to recover from the training before you stimulate it to grow more.

Natural Bodybuilding Diets

Nutrition is a crucial element of natural body building routines. A good natural bodybuilding diet can be the caloric and nutritive equivalent of 3 big protein shakes every day.

You need a total calorie count that is appropriate for your weight. The good news is that you won’t need as many as those who take steroids because your body won’t waste much of your intake in unnecessary heat and wasteful expenditure.

Natural body building diets ensure adequate water intake, at least 1 gram per kilogram weight of protein, and plenty of carbohydrates to replenish glycogen stores in muscles. Fat intake should be restricted and you cannot take saturated fats at all. Vitamins and minerals round off the healthy bodybuilding diet and protein shakes can be great natural bodybuilding supplements to enhance muscle growth.

By following natural bodybuilding routines and ensuring the right caloric intake, you’ll be amazed at how effectively you can build muscles and develop six pack abs without recourse to unhealthy or harmful practices to enhance bodybuilding.

A good natural muscle gaining program will be developed around this critical element of bodybuilding success. Jason Ferruggia’s Renegade Strength Club helps hundreds of body builders gain muscle fast.

The information is nicely presented, organized into a logical and structured program to follow over 12 weeks. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

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Bodybuilding Diets – How To Plan The Perfect Bodybuilding Diet

Bodybuilding Diets

The second most important part of bodybuilding is eating the correct bodybuilding diet. The first, of course, is working out. Here are a few tips that will help you eat right.

6 Main Rules To Follow In Your Bodybuilding Diet Plan

Bodybuilding Diet

1. Six Meals A Day:

Eat six meals a day at 2 to 3 hour intervals. This way your blood sugar is maintained at a steady level,without sudden surges of energy. Your metabolism also remains steady promoting muscle growth. If you miss a meal do not try to make it up at the next one.

2. Include Lean Proteins:

Lean proteins are essential muscle building foods. Include white meats like chicken and fish, low fat dairy products and lean beef in your daily diet. If you are vegetarian or vegan, then soy products and legumes (like beans) are good substitutes for meat.

3. Say NO To Processed Foods:

An important part of following your bodybuilding diet plan is to eat healthy and nutritious food. This means refusing to eat anything that comes in a box or a carton. Most processed foods have all the nutrients leached out of them, leaving behind harmful empty calories and saturated fats.

4. Water, Water, Water:

Drink plenty of water while working out to stay hydrated . In a day, drink at least 2 liters of water. Avoid soft drinks and alcohol as far as possible. Soft drinks loaded with sugar find their way to your waistline as fat, not muscle. They also mess up your body’s defense system.

5. Plan Your Carbs:

Every bodybuilder following a diet plan needs to know that there are two types of carbs – starchy and non-starchy. Starchy carbs are digested fast and cause a sudden spike in blood sugar levels. These are carbs found in bread, rice and pasta.

Non-Starchy carbs are absorbed slowly and raise blood sugar gradually.They are found in fruits and vegetables which are richer in fiber. A good bodybuilding diet plan will include adequate quantities of both. When you eat is often more important than how much you eat. Starchy carbs must be eaten only just before and just after working out. For all other meals, non-starchy carbs are a better option.

6. Salt And Sugar:

Reduce salt intake as much as possible. Avoid sugar like poison! If you need sweeteners, try using healthier alternatives such as stevia or artificial sweeteners.

Muscle Building Foods
 

Muscle Building Foods

Here are some examples of muscle building foods.

* Starches: Brown rice, yams, potatoes,sweet potatoes, cereals, oats, pastas, bread

* Protein: Protein powders, egg white, white meat, greek yogurt, fish, whole grain, lean beef, soy products, legumes

* Fruits and vegetables: Tropical fruits, berries, citrus fruits, bananas,green leafy vegetables, beans, squashes, pumpkins , asparagus, cauliflower, broccoli

* Oils: Flaxseed, canola oil, avocados, cheese, nuts, coconut oil

Top Bodybuilding foods

Here are some of the best types of bodybuilding foods to include in your daily intake:

1.Egg Whites:

Just as clothes make the man, egg whites make the body builder. Egg whites are the richest and cheapest source of protein available to bodybuilders. Egg whites provide your body with all the essential proteins it needs and help with muscle growth. An egg white omelet for breakfast can power the rest of your day.

2.Salmon:

Salmon is second only to egg whites as far as body building nutrition is concerned. It contains plenty of proteins and has the added benefit of providing unsaturated fats. Many bodybuilders are deficient in fats as they follow low-fat bodybuilding diet plans. Salmon is a good way to overcome this deficiency through its high omega 3 fatty acid content.

Top Bodybuilding Foods

3.Chicken:

Every bodybuilder needs chicken in his diet. Chicken is very high in protein and has a negligible amount of fat making it the perfect muscle building food.

4.Sweet Potato:

Contrary to popular belief, muscles don’t grow on proteins alone . Carbohydrates are just as essential for bodybuilding nutrition. Sweet potatoes are an excellent source of tasty carbohydrates. They can be eaten as both sweet and savoury dishes. Select small and firm sweet potatoes for the best flavor.

5. Flaxseed or Flaxseed oil:

Flaxseed is a good source of healthy fat. Try incorporating it into every meal. If you are trying to lose fat, flaxseed or flaxseed oil is a must in every meal. It tricks your body into thinking that there is a surplus of fat, and your body starts releasing its own fat stores. Natural flaxseed is better than flaxseed oil capsules and is available in most super markets.

6. Vegetables and Fruits:

Asparagus, spinach, broccoli, beans, berries, citrus fruits and tropical fruits are all essential for a bodybuilder. These fruits and veggies pack all the vitamins and minerals your body may need. They provide balance to a diet of primarily proteins and carbohydrates. Try incorporating 2-5 servings of fruits and vegetables in your daily meals.

A good muscle gaining program will be developed around this critical element of bodybuilding success. From the reviews and testimonials of happy users, it is obvious that Jason Ferruggia’s Renegade Strength Club helps build muscles fast.

The information is nicely presented, organized into a logical and structured program to follow over 12 weeks, and simple enough for anyone to follow. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

CONTINUE READING

How To Gain Muscle Mass & Burn Fat Fast

gain muscle mass burn fat

Eating the right kind of food and in adequate quantity is essential to gain muscle mass and burn fat fast. Just stuffing yourself with food won’t help you put on muscle mass, though you’ll gain weight from adding undesirable fat.

Let’s talk about how to gain muscle mass and burn fat fast by eating some of the right foods to build muscle.

Egg and Chicken

Egg white for protein is ideal to gain muscle. With a 60:1 ratio of protein to fat, this can add the right ingredients to your daily calorie intake without adding an ounce of extra fat to your belly. Egg protein is also easy digested and assimilated into your body, adding bulk to your muscles when combined with an exercise program.

Lean meat from chicken is another excellent source of muscle building protein. Chicken breasts as a part of your daily intake is a good choice when you plan to build muscle rapidly. Chicken is easily available, low in fat content, and also has minerals and vitamins in sufficient quantity.

If you’re looking to gain muscle mass and burn fat, then you should make egg and chicken a stape of your bodybuilding diet.

Fish and Red Meat

Another good source for dietary protein is fish. However there is a drawback. Fish is rich in fat, and therefore must be consumed in moderation. But in contrast to the typically recommended muscle building foods which are not oily, fish is an exception which must be added to any serious body builder’s diet.

There are many different kinds of fish to choose from. To gain muscle mass and burn fat, the best option is fresh water fish like salmon, trout or tuna.

Lean red meat can also help beef up your body with muscles. Adding red meat can pack a punch with your dietary needs, also providing your body with essential minerals like iron and zinc which are very important for gaining muscle fast.

Carbs and Water

Proteins are the building blocks of muscle. But you cannot thrive on a diet of pure protein. The intake must be mixed with carbohydrates in sufficient quantity. Slow burning carbs such as oats or sweet potatoes are good choices to include in meals if you’re looking to gain muscle mass and burn fat.

Eating carbohydrates before a workout session can provide your body with necessary calories for the physical exertion.

Water is another essential when it comes to building muscle. Adequate hydration is critical to build muscle mass during exercise. Water transports nutrients in your diet to the various organs in the body which consume it for generating energy.

Adding a whey protein drink to the overall intake can provide both water and protein which helps you gain muscle mass and burn fat.

None of these items works in isolation. The balance between all important ingredients is crucial for a good muscle building program.

For more ideas about how to gain muscle mass and burn fat fast, check out this excellent website with plenty of valuable information on muscle building.

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Even The Skinny Gain Muscle With This Approach

Skinny Gain Muscle

Can anyone skinny gain muscle and grow strong, big and ripped? Intuitively, it seems that hard gainers or ectomorphs are doomed to looking weak and frail. But there are many bodybuilding programs and secrets that can help even someone very skinny gain muscle in a meaningful and sustainable way.

There are different routines, solutions, and even formulas in getting six pack abs. This causes many beginner bodybuilders to end up confused as to which program to follow.

Every now and then new exercises or diet recipes emerge. This usually disrupts the old routine that a person has been following and he commonly stops and then tries another one. Sadly, it all seems to be a never ending cycle. If you allow yourself to get tied up in this kind of cycle you will certainly never find the best way to get your desired results.

What Personal Trainers Say

As you get the chance to come across personal trainers, you are likely to be under the impression that they know what they are doing. They say their fitness programs are truly effective and by simply religiously following them you will end up fit and perfect.

The truth is that they don’t know everything. They might know some short cuts or tips but their real intention is often to get money out of their services. It’s true that some of them can help even the skinny gain muscle, but most cannot.

If you have been really dying to get the best abs all your life, you should do your own research and then discover a number of exercises along with the diet plans that the best known top experts generously share to the interested bodybuilding enthusiasts.

Programs like Jason Ferruggia’s Renegade Strength Club, Mike Westerdal’s Critical Bench and Craig Ballantyne’s Turbulence Training are among the best and most effective ones you can follow.

You can Trust the Online Websites

There are several online websites for the skinny gain muscle types that actually give you a ready made guideline on how to get the perfect abs.

Many true bodybuilding and physical training experts are happy to provide a list of the myriad of workouts and diet regimens that are sure to improve your muscles. Of course, it will entail hard work and patience on your part but sooner or later, you can always expect a better outcome. Only time can tell when you will finally achieve results – and trainers know that many bodybuilders will seek out their services to help ensure that they stick with a program anyway.

Athletes, models, and celebrities have made their own moves. They have found the right way of building a muscular physique and gaining six pack abs. Some of them have packaged their system into a program you can learn for a price.

Other Important Reminders

A firm belly, strong muscles and healthy body is what millions of people want, especially the skinny gain muscle dreamers. To achieve the dream, you need a strict discipline on your part. Another main reason that prompts people to work harder for a flatter tummy is because they want to look good and feel good. While researching for the facts may be really easy, the thing is that building muscles takes time. You can’t achieve meaningful results in a wink of an eye.

You must be motivated by the right reasons. You should also understand that not all body structures are the same. The shape of the body is in itself influenced by your genes. There are those who are simply genetically gifted while others are not.

So, can the skinny gain muscle really?

Overall, to get six pack abs your body fat which has to be trimmed and other muscle groups trained properly. The secret to achieving it is by means of having a game plan which you should rigorously follow for as long as it takes to see results.

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