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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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:
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
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.
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.
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.
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
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.
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:
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?
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.
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.
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.
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.
olive, canola and sesame oils
nuts like almonds, cashews, peanuts and pistachios
corn and safflower oils
flaxseed and flaxseed oil
soybeans and soybean oil
Omega-3 fats: fatty cold-water fish such as
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.
7 Secrets On How To Gain Muscle Mass For Skinny People
Here are a few tips on how to gain muscle for skinny people:
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.
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.
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 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?
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 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:
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
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.
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.
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.
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.
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:
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.
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.
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.
Effective Bodybuilding Workouts participates in the Amazon Services LLC Associate Program which means that we may be compensated when you choose to purchase products through links on this site.
There is no additional cost for you, and we hope that our information will help you save money by pointing out discounts and alternative purchasing options. You can read more about why we do this on our About Us page. And see our general affiliate disclaimer here, too.