Category Archives: Build Muscle

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

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

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.

How To Gain Muscle Quickly And 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

 

Natural Bodybuilding – The Appeal & Advantages of True 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

How To Gain Muscle Mass & Burn Fat Fast

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.