Best Ways To Train For Muscle Gain

Train for Muscle Gain

What’s the best way to train for muscle gain?

As people age, metabolism slows down. Deposits of fats develop in all the wrong places, giving an unhealthy look. In addition, the older one gets, the more sedentary ones lifestyle. This means more fats are stored because there are lesser activities to burn them.

If you’re lucky, your only problem will be your expanding waistline or having love handles on the sides. But if you’re not, your problem extends beyond to your tummy – belly fat.

Men usually gain fat in the midsection. For women, it is worse as the fat deposits will be all around and over the midsection, including the waist, tummy, and even around the butt and thigh.

That’s why you should train for muscle gain and weight loss, even when you’re old enough to not care about how great you look. Losing this extra fat not only makes you appear healthier and fit, it also lessens the risk of diseases related to excessive unwanted fats and calories.

But how to train for muscle gain and lose fat, especially around the belly and the waist?

Will it take painful workouts with hundreds of repetitions? Or complex gadgets you see on television infomercials? Or do you take diet pills and supplements to slim you down?

Well, if you train for muscle gain the right way, it doesn’t need much more than a healthy eating habit and regular exercise.

The other fads rarely work – or are short-lived in effectiveness. They might slim you down a bit, but the results seldom last more than a week or two.

Is it possible to get good results that last forever?

Yes, you can keep off love handles and belly flab permanently, as long as you are doing the right thing and train for muscle gain.


Some bodybuilding programs and weight loss solutions may give effective results initially while others will never give good outcomes at all.

But if you incorporate healthy habits with regular weight training, proper cardiovascular exercises, and the right nutritional diet into your lifestyle, it is possible to keep unhealthy fat off your body.

More importantly, when you train for muscle gain it will be simpler to build a slim waist and rock solid, killer abs.

What You Should Do?

Cardio exercises help in burning fats faster while weight training is the right way to build muscles. This is not limited only to your belly but on all muscle groups of your body.

Furthermore, eating healthy and a diet rich in macronutrients while avoiding near-starvation diet programs will help provide energy which is essential for your activities.

Weight training, on the other hand, is essential to build and define those muscles. It will also help burn fats faster. With the added muscles, you increase your metabolism, you burn fats around the waist and belly, and most important of all, on all other parts of your body.

When you practice the three essential moves as you train for muscle gain, it may take quite a while to get used to your new routine; however, effective results are sure to ensue.

And that’s not all. Once you start seeing visible results on your body, especially your six-pack abs, it will make you love your new routine even more until such time that you’ll find yourself enjoying and appreciating your new healthy lifestyle – exercise, diet and all.

That’s the best reason of all to follow a structured bodybuilding program like the Renegade Strength Club program (learn more about it here).


Fastest Muscle Gain – Who Else Wants To Know The Secret?

Fastest Muscle Gain

Know the fastest muscle gain approach that won’t make you obese?

That’s a tough question, one that worries millions of men and women around the world. So let’s talk about fastest muscle gain, with special emphasis on what foods to eat and what activities to do if you want to gain weight naturally and healthily.

Fastest Muscle Gain – In 6 Easy Steps

Many people set out just eating whatever they want. More of it than before. That’s it.

No wonder they fail. You have to know how many calories you eat. No, you don’t have to obsess over every morsel that passes your lips, but you need a rough idea.

If you’re eager to learn about fastest muscle gain, you must be ready to eat foods that help you put on the pounds. And eat them in adequate quantities.

If you want to know how to gain weight without putting on fat, then you should exercise to build muscle mass. This will also help you maintain weight once you gain it.

Basic Concepts of Rapid Weight Gain

In essence, for fastest muscle gain you should eat more calories than you burn off. The excess calories tend to be stored as fat. So you should lift weights to divert that extra energy into building muscle. You don’t need weight gain supplements at all, unless you’re not able to consume enough calories.

The trick is also knowing how much to eat. Too much of extra calories will cause a build up of fat. Eat just more than what is required to maintain your body at the present level. This way you’ll gain weight but minimize fat storage.

How To Build Muscle To Gain Weight

Stock your kitchen shelf with foods that will help with fastest muscle gain. Whole grain bread, potatoes, avocado, kidney beans and high protein foods like poultry and fish will help you gain weight.

You don’t have to spend a fortune. Sugary food, pastries and supplements are costly. Healthy food isn’t always expensive, especially if you buy in bigger lots. If you are serious about how to gain weight fast, you’ll have to eat 5 to 6 times a day. With each meal you’ll eat lean protein, carbohydrates and healthy fat.

Remember, no skipping meals! For fastest muscle gain you’ve got to eat consistently and meet your daily caloric intake target.

Stuffing yourself with eggs and bacon when you feel like it simply won’t do. Eating one big meal but going light on other meals is a problem. Failing to plan your meals is a recipe for failure to gain weight fast.

Variety is the spice of life. Try different food items. Your muscle building requires a range of vitamins, minerals and nutrients.

How To Gain Weight Fast With a Disciplined Approach

Eat on a regular schedule, not based on social acceptability. If this means you should carve out time for 5 or 6 meals in a day, do it. You must also set aside time to work out and exercise. Otherwise your weight gain will be in the form of excess fat.

If you feel you’ll never be able to eat like a weight-lifter, don’t worry about that right now. Once you gain weight and put on muscle mass, you’ll automatically be able to eat more. Gradually add amounts to your portions until you get uncomfortable.

Also drink a lot of water, adopt a regular weight lifting program, reduce aerobic exercises, monitor your weight and body fat every week, and stick with the program until you achieve your ideal body weight.

Now you know the secrets to fastest muscle gain. All that’s left is to set you mind to it – and watch with satisfaction as you bulk up and grow fit.

How To Gain Weight Fast – 15 Easy Ways To Bulk Up

Still worried about achieving the fastest muscle gain? Here are some quick tips that will help.

1. Add 500 calories per day to your diet, which increases weight by 0.5 kg per week.

2. Stay active to you build up a good apetite. An hour of vigorous physical exercise helps.

3. Eat 3 large meals. Make sure they include nutritional calories, carbohydrates and protein. Avoid snacks and junk food.

4. Take care of what you eat. Junk food makes you put on weight in wrong places – even if it doesn’t show externally.

5. Quit smoking. Your apetite will improve and you’ll eat healthier.

6. Eat a balanced diet. A range of nutrients is necessary for you to gain weight fast.

7. Add protein to build muscle and body mass. Muscle gain is an important element of how to gain weight fast.

8. Food with high calorie content matter if you want to pack on mass. Balance in your diet is critical.

9. Eat more fish, eggs, peanut butter, a spoonful of butter, whole grains, yoghurt, potatoes and soya beans to gain weight.

10. Consume a minimum amount of fiber and eat whole grain cereal, green leafy vegetables and sprouts.

11. Eating more alone won’t do. Excess calories must be used to build muscle, not be stored as fat. Solid muscle gain takes time. Be consistent.

12. Ensure protein intake of at least 2.5 grams per kilogram body weight for ongoing muscle building.

13. Exercise matters if you want to gain weight quickly. The demand for more calories boosts food intake, which is used to gain muscle mass.

14. Weight training helps put on muscle quickly. Squats, deadlifts, overhead presses, bench presses and barbells are the best exercises.

15. Stress can inhibit weight gain. If you manage stress better, you’ll gain weight fast.

For more about building muscle and losing fat, make sure to check out this amazing bodybuilding program, Renegade Strength Clublearn more here.


3 Things That Work In Body Building To Gain Muscle

body building gain muscle

It seems the media world has so many things that tell you will work for body building to gain muscle or when developing six-pack abs.

But are they really effective?

Carving out that six-pack is not a matter of simply taking diet supplements or pills, working out on the abs for a few days, and then waking up one morning to find your belly flat and hard.

It is about regular workouts, proper diet, and focused training.

When body building to gain muscle, there may be different suggestions to acquire a lovely six-pack. However, it is important to know what works or what does not before you get engaged in any program to ensure you are getting realistic and not imaginary results.

Here are three things which will not give you immediate output but will help tremendously in achieving your goal of flat, sculpted abs.

Clean Up Your Diet

This is considerably the most important thing with body building to gain muscle that you should get control of before proceeding with anything else if you want to develop rock-hard, six-pack abs.

Physical workout is vital but eating the right kind of food is crucial to lose body fats so that your flat muscles will be visible. One problem with cleaning up your diet is that there’s a lot of confusion about what is a proper, nutritious diet that promotes fat reduction.

The media has created such a circus with different versions of diet books and programs that it has become difficult to know which one to follow. But the most important thing is to remember having a diet high in fiber, low in calories and simple carbohydrates, and rich in protein that will help develop muscles. What you eat should increase your metabolism and burn fats at the same time.

Work With Your Whole Body

Although your goal with body building to gain muscle is to develop rock, solid muscles on your abdomen, it is not a good thing to do exercises for abdominal muscles alone.

It is vital that you work out on the whole body’s muscle groups as this is the way to have the best metabolic response to help you lost stubborn belly fat.

Conversely, your workouts should focus on quality over quantity. High intensity workouts, with short break periods in between, are best for the biggest muscle groups. Additionally, you must exercise isolated specific small muscle regions by doing specific routines for your biceps, triceps, and calves.

Train Your Abdominal Muscles

Once you melt off belly fat, it’s easier to train your abdominal muscles. Sit-ups and crunches are the usual abs exercises that many bodybuilders do. However, if you are already undergoing any kind of training or workout, these exercises alone won’t produce much improvement of your belly muscles. That’s because crunches and sit-ups produce little resistance, which is the thing that actually works to tone and develop the muscles.

If you’re really serious about body building to gain muscle and crave flat six-pack abs, you have to train your abdominal muscles with a better stimulus. In other words, you have to look for abs training routines which will increase resistance to work specifically on the muscles around the abdomen.

There are different resistance abs exercises which will work to develop your six-pack abs, so make sure you select a program like Renegade Strength Club to speed up your path to your dream body. Learn more about this Jason Ferruggia program from this detailed RSC review here: click now.


Muscle Building Diets – What Makes A Muscle Building Diet Great?

Bodybuilders looking to bulk up often go on an eating binge. They gobble up anything at hand, expecting to gain weight and build muscle. Such a shot-gun approach has a shot at working – but expect it to take a long time, and involve more effort than doing it right with a muscle building diet.

Your goal with bodybuilding is probably to burn fat and gain muscle. Doing it as quickly and easily as possible is every bodybuilder’s dream. By following a muscle building diet plan that focuses on getting the right kind of food and adequate calories into you, you’ll get rid of fat and build muscle right from the beginning.

Which Are The Best Muscle
Building Foods?

1. Egg Whites

Rich in protein and with an exceedingly high biological value, egg whites are among the most popular inclusions in every lean muscle building diet. The protein ingested in the form of egg whites is used efficiently to synthesize proteins. Vitamins and minerals are a nice bonus.

2. Chicken or Turkey

Lean meats find a place in every muscle building diet plan as well. The protein is of high quality and the content of saturated fat is very low.

Muscle Building Diet Plans

3. Fish

Though rich in fatty acids, fish is often considered a good muscle building food because of the quality of fats. Omega 3 fatty acids and essential fatty acids are important to catalyze steps in muscle development and protein synthesis in your body. Fish provide the necessary substrate to make this happen. The best types of fish are cold water catches like tuna, trout and salmon.

4. Lean Red Meat

Red meat is rich in protein as well as minerals including iron. The calorie value of red meat is high and ectomorphs who find it hard to put on weight should consider eating more red meat. The downside is the high saturated fat content. Your muscle building diet plan should include red meats once or twice a week.

5. Carbs With Low Glycemic Value

It is a fallacy that bodybuilding diets need mainly protein. Carbs are needed to fuel muscles and build up reserves of glycogen. That’s why pre-workout snacks like sweet potatoes and oats are helpful in building muscles. The key is to choose carbohydrates that are digested slowly. You’re not looking for a sugar rush, but for consistent energy sources that will keep your muscles chugging along.

6. Water

Drinking water is an often overlooked element of bodybuilding. We talk about muscle building exercises and muscle building foods. In isolation and without adequate water intake, they are worthless. You need between 3 and 8 liters of water daily, depending upon how intensely you work out.

7. Whey Protein

Whey protein is a very rich source of dietary protein that can help you bulk up very quickly. Using other sources alone, it is difficult to reach your daily target of 1 gram of protein per pound of body weight. Whey protein is an excellent supplement, which is also safe and inexpensive.

Lean Muscle Building Diet

Superfoods That Should Go On Your Muscle Building Diet Plan


1. Fish Oil

If you can’t get fresh cold water fish in your area, you can make up by including fish oil supplements in your diet. A few capsules can give you the daily 9000 mg of EPA/DHA that’s required daily.

2. Berries

Antioxidants that can save you from cancer, heart disease and degenerative illnesses are the primary appeal of eating berries. But they can help with bodybuilding also. Cranberries, raspberries, blueberries and blackberries are equally effective. Add them to your cereal or oatmeal to make a delicious meal.

3. Yoghurt

A muscle building diet is enhanced by yoghurt which contains bacteria beneficial to your intestinal health. Plain yoghurt that is low in fat content is an excellent snack between meals.

4. Flax Seeds

Rich in protein, omega 3 fatty acids and fiber, flax seeds taken with yoghurt before bed can balance your muscle building diet nicely.

Muscle Building Diets

5. Extra Virgin Olive Oil

Use this unsaturated fat rich oil for salad seasoning. It enhances taste and protects you against cancer and heart disease.

6. Mixed Nuts

These are rich sources of protein, especially helpful for skinny guys who want to put on weight. They also have minerals and vitamins. Almonds, walnuts, cashew and hazelnut are popular choices.

7. Vegetables

Green veggies like broccoli and spinach, tomatoes, carrots and fruits like apples and oranges can enhance your lean muscle building diet and balance your caloric requirements with vitamins and minerals that are essential to building muscle.

8. Green Tea

Though water is the best drink for bodybuilders, green tea comes a close second as it is a natural diuretic that can wash out excess water from your body, while providing antioxidant derived advantages.

If your aim is to add muscle, eating empty calories is a huge mistake. Choosing the right types of muscle building foods is an important responsibility. Add the foods listed above into your muscle building diet and enjoy the dream body you’ve always wanted.

For a comprehensive lean muscle building diet plan, check out Jason Ferruggia’s Renegade Strength Club which offers a valuable bonus guide to eating the right way for muscle building. Learn more here, or visit the official website at this link for details:

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


Workouts For Women – Which Are The Best Workouts?

Workouts For Women

For all the women out there who want to look good and feel fit, here are two fantastic workouts for women. These workout routines have been designed keeping in mind the unique needs of the female body. Both are ideal workouts for women at home without having to go to a gym.

Try these simple workout plans for women and see the difference within weeks as your body feels stronger and your muscles become firmer. Try both of them, and then choose the one you feel most comfortable with.

Workouts for women at home

Here is a simple 7 minute workout routine which you can do any time you’re free. Complete one round and take a break of 60-90 seconds, then do a couple more.

Do this workout for women 2-3 times a week on non-consecutive days.

7 minute workout plan for women

Workouts for women

This 7 minute workout plan for women is both easy and fun to do. Doing this workout routine consistently will build up your muscles and leave you feeling fit and flexible. Combine your 7 minute workout routine with the right diet to achieve a slim, fit and supple figure.

1.Over head squat:

These exercises target your core, upper back, and legs.

  • Stand with your feet shoulder-width apart and with your toes turned outward.
  • Raise your arms above your head shoulder-width apart. To help you keep your arms in position, you can try gripping a rolled up towel.
  • Squat as far as you can without letting your knees jut out in front of your toes.
  • Repeat 10-15 times.

2.Superman extensions:

These also target your core, lower back, and glutes

  • Lie down with your face to the ground and with your arms streched in front of you. Keep your elbows slightly bent.
  • Now raise your arms, legs and torso off the floor.
  • Hold the position as you bring your arms forward.
  • Repeat 10-15 times.

3.Scissor lunges:

This is an exercise routine for the lower body.

  • Stand with your feet apart and your hands interlocked behind your head.
  • Bring your left foot forward till your right knee almost touches the ground.
  • Then jump explosively and make a scissoring motion with both legs in the air.
  • Land with your right foot forward and your left knee touching the ground and repeat 3-4 times.

Gym workouts for women

4.Bird /dog:

This workout for women is designed to strengthen your core and lower body

  • Stand with your right foot raised a few inches off the ground and behind you, keeping your arms to your sides.
  • Now, raise your right leg off the ground and bring your left hand forward in such a way that your leg, hand and body are parallel to the ground.
  • Repeat with your left leg and the opposite hand.
  • Do this 5-6 times.

5.Mountain climb:

Target muscles: core and upper body

  • Form a plank with your body, with hands directly below your shoulders and feet together.
  • Bring your left leg forward towards your chest. Keep your stomach pulled in and your back straight.
  • Do the same with your right leg. Repeat 20-30 times.

6.Squat thrusts:

These are for your core and leg muscles.

  • Stand with feet together and arms to your sides.
  • Squat down and place your palms flat to the ground.
  • With your palms for support kick your legs backward and land in a plank position.
  • Jump back to the squatting pose. Repeat 10-15 times.

7.Pike walk/push-up:

These are workout routines for your core and upper body.

  • Bend over till your palms are on the ground in front of your feet.
  • Walk your palms forward and come to rest in a plank position.
  • Do a push-up.
  • With your hands in the same position, walk till you reach the starting pose.
  • Repeat 5-6 times

These gym workouts for women may be a bit tough in the begining, so take it
slow. Take your time getting comfortable with each excercise before you try doing it within the given 7 minute period.

Simple workout plans for women

workout plans for women

This is another set of routines that make up a great workout for women. The main idea of this workout routine is that you don’t need any fancy gym equipment to be fit. All you’ll need is your own body and the determination to do what it takes to get the perfect figure.

This is a complete head to toe workout routine. Do this twice to three times a week, with a break of one to two days in between.

Here are 5 simple steps to a strong, sexy and supple body.

The 5 step workout for
women at home


Step 1: Chair Pose Squat

This workout plan for women helps make your upper body, core, and lower body stronger.

  • Stand with your feet shoulder-width apart and hands to your side.
  • Squat till your thighs are parallel to the ground and it appears as though you are sitting on a chair.
  • Go back to the starting pose and repeat 8- 10 times

Step 2: Rock ‘n Roll Core

  • Get into the plank position with your forearms flat on the ground.
  • Without changing the position of your arms, twist your body to the left.
  • Do the same on your right.
  • Repeat 8-10 times

Step 3: Front lunges

  • Stand with your feet shoulder-width apart and hands to your side.
  • Lunge forward with your left foot till your right knee is almost on the ground.
  • Repeat it on your right.
  • Do this 8-10 times.

Step 4: Push-ups

  • Start from a plank position and lower your body till you are just above the ground.
  • Raise yourself using only your hands.
  • Repeat 8-10 times.

Step 5: Squat and jump

  • Stand with feet wide apart and toes pointing out.
  • Squat with your thighs parallel to the ground and low enough that you can touch the ground with your hands.
  • Now jump up explosively with your arms reaching skyward.
  • Repeat 8-10 times.

A good muscle gaining program for men and women alike is Jason Ferruggia’s Renegade Strength Club which helps build muscles 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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