Tag Archives: six pack

How To Build Muscle Through Better Nutrition

How to build muscle? The answer has eluded many bodybuilding enthusiasts who naively believe all they had to do was workout harder. Do more push ups. Lift heavier weights. Go to the gym more times every week. And in time, they’ll enjoy bulging muscles and six pack abs.

But the truth about how to build muscle is that it isn’t entirely about exercise or workouts. You also need good nutrition. In fact, without the right eating habits, it won’t matter how hard you workout – you won’t build muscle.

How To Build Muscle

Your body needs protein to develop muscle mass. And before the calories are devoted to gaining muscle, you need to burn off any extra fat. The ideal bodybuilding diet contains less fat and more carbs that serve as fuel to meet your body’s metabolic demands. Here is how to build muscle:

1. Eat Well After Workouts

After workouts, your calorie intake is what determines whether your muscle mass will increase. A protein supplement or shake one hour post-exercise is extremely beneficial to gain muscle. You are essentially providing your muscles with the building blocks they require to add new bulk. A regular meal taken shortly afterwards provides the other nutrients that you body requires for its metabolic activity.

Eating enough calories with the right mix of protein is among the most important factors that govern how to build muscle. This mix is critical, just like the kind of exercise routine you choose or the number of reps in your workout.

2. Make It A Habit

Eating a nutritious meal once in a while after you workout, but relapsing often into junk food binging won’t help you build muscle fast. You will require discipline that is sustained over time in order to gain muscle through better nutrition.

Find the types of healthy food that you like and enjoy. That way, you will find it easier to stick with your diet. Try out different combinations to hit upon the few that are both convenient to prepare, tasty to eat, and easy enough to sustain over time. There are dozens of guides, programs and coaches who can help you with advise and resources on what to eat to gain muscle.

A weight calculator can be helpful in computing the number of calories you require for your energy needs. Make sure you get enough of them and the right balance to cover all your body’s demands. Keep a stock of the right ingredients to prepare your meals. If you fail to plan, you won’t maintain your health eating habit. This is more important if you’re busy and short of time. Everything must happen on auto-pilot – and for that, you must plan in advance.

Here’s why it matters. If you don’t eat well, it won’t matter how hard you exercise or wish for bigger, stronger muscles. Understand that when you ask how to build muscle, the answer begins with what you eat.

3. Maintain A Record

A food journal can be helpful in planning your muscle gain program. Jot down your eating habits and the types of food you eat in a day. You can do this in a specialized nutrition diary or just in a regular notebook. What matters is that you keep meticulous records of whatever you eat. These logs will come in handy later on, when you evaluate your muscle gain and see if you’re on track to meet your goals.

You must be able to say, for sure, whether your muscle gain and weight loss are in line with whatever goals and targets you set for yourself. Review them every month to judge how well you’re doing and make suitable changes. When people ask how to build muscle, they’re often not aware of the need for such record keeping or the vital benefits of doing so. It is easy to course-correct and get back on track when you know you’re sliding off it. And the only way to tell is by looking at your records and log books.

By eating the right types of nutritous food, following a routine with discipline until it becomes a habit, and keeping detailed records which you review at intervals, you can practically guarantee that you will build muscle and lose fat. For more information about how to build muscle, check out these powerful body building courses at http://www.bodybuildingreviews.org


The Easy Way To Get Six Pack Abs

If you want to get six pack abs, start by understanding that it won’t be quick. You need some patience, discipline and dedication before you’ll be able to achieve your goal.

There are two components to getting those six pack abs:

1. Building muscle
2. Losing fat

How To Get Six Pack Abs By Building Muscle

There are 8 easy ways to build six pack abs through strengthening your abdominal muscles by regular exercise.

Six Pack Abs fast

1. Sit Ups: Sit ups are extremely effective at gaining six pack abs. Lie flat on the floor with your feet on the ground with your hands across your chest. Get your feet wedged. Then sit up, lifting your lower back off the floor. Lower yourself back down and repeat.

After you’re comfortable doing sit ups, increase the difficulty by adding weights, holding a dumbbell on your chest as you sit up.

2. Crunches: These are another effective workout to build six pack abs. Lie flat, bend your knees and raise your shoulders towards your knees. Don’t lift your entire back. The most effective part is the initial flexing of your abs when you raise your shoulders. Pause for a second, and lie back slowly to repeat.

3. Leg Lifts: Lying on the floor with legs straight out, raise your legs without bending your knees up to 90 degrees. Lower them down without touching the floor, and repeat. If it’s too difficult, try it without worrying about whether your knees bend during the exercise.

4. Jackknife Sit Ups: This is a bit harder to do, but effective in developing six packs. Lie flat, raise your knees and torso at the same time, and try to touch your knees with your face at the peak of your swing. Put your arms and legs back down and repeat.

5. Butt Ups: From the push up position, elbows on the ground, raise your buttocks high into the air. Then lower your glutes back to the starting position, and repeat.

6. Planks: From the push up position, elbows on the ground, hold your body flat and parallel to the ground for 45 seconds.

7. Oblique Muscle Exercises: These muscles on either side of your abdomen give the six pack abs look. Twisting machine routines and bicycle crunches can work on this muscle group.

8. Pull Ups: On a horizontal bar, doing two or three sets of 5 pull ups will build your lats and enhance the six pack appearance. As you grow stronger, you can vary the routine with creative variations.

How To Get Six Pack Abs By Losing Fat

What’s the point in working out hard to build six packs but then camoflaging them under a layer of fat?

That’s why it matters so much to melt away those rolls of adiposity and unmask the developing ripped magnificence that lies beneath them!

Six Pack Abs Food

To burn off fat, you must eat less than your body consumes for metabolic needs. For each 3,500 calories your body consumes, you will lose 1 pound of fat. A vigorous workout session only burns 800 calories or so. Be patient and wait for fat loss to happen.

1. Cardio Workouts: Any exercise routine that raises heart rate for a specific time period is a good cardio workout. Running, jogging, swimming, biking and dancing are all aerobic cardio exercises. 3 to 5 sessions every week is ideal.

2. Interval Training: Exercising in alternate bursts of high-intensity workouts and slower paced but longer lasting sessions can maximize the calorie consumption from each exercise workout.

3. Eat Small Meals: Especially late in the evening, consuming more calories increases the chance that they will be stored as fat. Eat small meals. Take a healthy snack at bedtime. Eat more fresh fruits and vegetables. Nuts are good too.

4. Don’t Skip Breakfast: A balanced, healthy breakfast increases metabolic rate by 10% and keeps you energized and fresh through the day.

5. Weight Lifting: Resistance training helps build muscle and burn off fat. Without weight training, your fat loss diet could end up depleting your body of muscle. This will make you unhealthier and less fit.

6. Drink Water: You need nearly 2 liters of water daily, more during summer or in hotter climates. Soda and alcohol are not good substitutes.

7. Whole Grain: Rather than refined cereals, include whole grains in your diet. They are healthier, richer in protein and more filling. Insulin release is lower, leading to smooth blood glucose control and less hunger which leads to snacking between meals.

8. Sleep: Those who sleep for 8 hours at night are able to lose fat more easily than people who sleep under 5.5 hours. Stress relief and hormonal changes are some of the benefits of getting plenty of rest.

Six pack abs are easy to develop. But they don’t appear magically overnight. By following these simple tips, you can soon enjoy the body of your dreams. And programs like those featured on the ‘Body Building Reviews‘ website can show you how to build muscle, gain strength and develop an attractive physique. Take a look – click here.