With so many options available pointing to how you can build muscle, it can be challenging to choose the best options for you. Here are 10 simple things that you can do to build more personal muscle mass:
1. Ensure you are getting enough sleep: Most people do not get nearly enough rest on a daily basis. This not only affects your body’s ability to build muscle, but it can also lead to a variety of health issues if the lack of sleep is prolonged.
2. Eat the Good Fats: Despite what many people think, some fats are actually good for your body. Try to stay away from fast foods as well as anything that has a high content of saturated fats.
3. Eat Carbs: With all of the hype around not eating carbs, the truth of the matter is that your body needs them. Carbs are energy, and if your body does not have enough energy, you will actually lose weight, not gain weight as desired. The one thing to keep in mind when you eat carbs is to choose the ones that are complex, not simple.
4. Eat Protein: Protein is always important to eat in your diet, but it is especially important when you are trying to gain muscle mass. You can eat protein through natural foods in your diet and you can also add supplements or shakes to easily increase your daily intake.
5. Eat Enough: Yes, eating enough food per day is very important when you are trying to gain weight and muscle mass. You need to eat more calories than you typically eat, approximately 20-30% more than normal when you are regularly lifting to keep your same size and even more if you are trying to gain size.
6. Keep a Log: Keeping a log of your workouts will be great for your discipline as well as will help to ensure that you are doing all of the workouts that you need to. It is easy to forget a set or two once you actually get into the gym.
7. Use the Correct Lifting Form: If you are not lifting with the correct form, you could actually injure yourself. It is also suggested that you isolate muscle groups when you are working out as this will help to build mass in specific target areas.
8. Increase the Amount of Weight: You will not gain muscle mass by lifting the same amount of weight with each workout. You need to increase the amount of weight that you lift over time as your body becomes stronger. This is one of the most important keys to gaining muscle mass.
9. Take Breaks: You should not lift ever day; take breaks. Your body needs time to repair itself and to properly recover in between heavy lifting workouts.
10. Lift Heavy Weights: You will not be able to gain muscle mass by lifting light weights with low repetition. In order to gain muscle mass, you need to increase your weight and your repetitions.
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March 28, 2008
March 27, 2008
Ultimate Bodybuilding Nutrition Tips For Maximum Success!
By Dane Fletcher
Bodybuilders often go to extremes with everything they do. They obsess over measuring grams of protein, inches on their arm, or number of pounds they can move in a given exercise. When it comes to nutritional breakdowns, they often go to extremes as well. When it's time to gain muscle, they often eat all the protein they can find. When it comes to dieting, they often remove all fats from their diet. Both ideas are counterproductive to bodybuilding success, and overall health goals as well.
There are three macronutrients - protein, carbohydrates, and fat. All three are essential for bodybuilding success, as well as everyday bodily function. Bodybuilders need to ensure they consume an appropriate percentage of their total daily calories from each of these three sources.
Carbohydrates - 50%
Fifty perfect of daily calories should come from carbohydrates. Despite the popularity of low-carb diets and the long-believed theory that carbs make people fat, carbs are actually the fuel which allows bodybuilders to build muscle. Carbs should be divided into near-equal portions, with a slightly higher percentage being consumed before and after daily training sessions.
Protein - 30%
Only thirty percent of daily calories should come from protein sources. In a 3500-calorie diet, that's still nearly 200 grams of protein per day. Protein should be present in the bloodstream as frequently as possible, broken down into at least 6 daily servings of at least 30 grams.
Fat - 20%
This number may surprise some people, as fats carry a stigma of being "bad for you". The truth is actually the opposite - fats contain vital building blocks for not only building muscle, but also healthy organ function. Without any fats, a bodybuilder would shortly be going tombstone shopping. Fats keep you alive. Twenty percent of daily caloric intake should come from fats - the healthy kind found in oil, meat, and nuts.
Breaking down the numbers...
For your calculation reference, each gram of protein contains 4 calories. Each gram of carbohydrate contains 4 calories as well. Fat contains 9 calories per gram. Find your baseline daily caloric requirements, multiply by the % above, and then divide by the number of calories per gram. This will give you the daily estimation of grams of each macronutrient required. Find a healthy balance between the three macronutrients, and you will find long-term bodybuilding, and health, success.
If You Are Looking For More Bodybuilding Tips -
Get In To "No Nonsense Muscle Building"
Bodybuilders often go to extremes with everything they do. They obsess over measuring grams of protein, inches on their arm, or number of pounds they can move in a given exercise. When it comes to nutritional breakdowns, they often go to extremes as well. When it's time to gain muscle, they often eat all the protein they can find. When it comes to dieting, they often remove all fats from their diet. Both ideas are counterproductive to bodybuilding success, and overall health goals as well.
There are three macronutrients - protein, carbohydrates, and fat. All three are essential for bodybuilding success, as well as everyday bodily function. Bodybuilders need to ensure they consume an appropriate percentage of their total daily calories from each of these three sources.
Carbohydrates - 50%
Fifty perfect of daily calories should come from carbohydrates. Despite the popularity of low-carb diets and the long-believed theory that carbs make people fat, carbs are actually the fuel which allows bodybuilders to build muscle. Carbs should be divided into near-equal portions, with a slightly higher percentage being consumed before and after daily training sessions.
Protein - 30%
Only thirty percent of daily calories should come from protein sources. In a 3500-calorie diet, that's still nearly 200 grams of protein per day. Protein should be present in the bloodstream as frequently as possible, broken down into at least 6 daily servings of at least 30 grams.
Fat - 20%
This number may surprise some people, as fats carry a stigma of being "bad for you". The truth is actually the opposite - fats contain vital building blocks for not only building muscle, but also healthy organ function. Without any fats, a bodybuilder would shortly be going tombstone shopping. Fats keep you alive. Twenty percent of daily caloric intake should come from fats - the healthy kind found in oil, meat, and nuts.
Breaking down the numbers...
For your calculation reference, each gram of protein contains 4 calories. Each gram of carbohydrate contains 4 calories as well. Fat contains 9 calories per gram. Find your baseline daily caloric requirements, multiply by the % above, and then divide by the number of calories per gram. This will give you the daily estimation of grams of each macronutrient required. Find a healthy balance between the three macronutrients, and you will find long-term bodybuilding, and health, success.
If You Are Looking For More Bodybuilding Tips -
Get In To "No Nonsense Muscle Building"
March 25, 2008
5 Tips How To Start Building Muscle - Part 1
Building Muscle Mass Fast For Beginners:
When you start working out, you will be searching for ideas and tips to you’re your experience effective. There is so much information available on health and fitness, making it hard to figure out what things are the best for you and your personal goals.
The reason that there is so much information available on the market is that there are millions of consumers who are constantly looking to lose weight and to become in better physical shape. The consumer market is full of information, products and supplements all targeted to this enormous market. All of these companies is looking to make money, and they all claim to have miraculous results. These claims make it even more challenging to decide what you should use for yourself, if anything.
When you look back into the past, many famous body builders were able to become physically fit without the use of these products. This information suggests that it is more than possible to become in great shape without the gimics that are currently offered.
Here are some of my suggestions for losing weight and building a healthy lifestyle:
1. Join a professional fitness center or gym.
2. Train with weights and increase the total weight over time to build muscle mass.
3. Make sure that you train all of your muscles, not just one.
4. Be sure to rest in between workouts, giving your body the necessary time to re-cooperate.
5. Eat a healthy diet with lots of fresh fruits and vegetables to ensure that you have the energy you need to complete your gym workouts.
You don’t have to be overwhelmed or frustrated any more with trying to become healthier. Follow these tips to get you started.
More details you can find on "No Nonsense Muscle Building"
When you start working out, you will be searching for ideas and tips to you’re your experience effective. There is so much information available on health and fitness, making it hard to figure out what things are the best for you and your personal goals.
The reason that there is so much information available on the market is that there are millions of consumers who are constantly looking to lose weight and to become in better physical shape. The consumer market is full of information, products and supplements all targeted to this enormous market. All of these companies is looking to make money, and they all claim to have miraculous results. These claims make it even more challenging to decide what you should use for yourself, if anything.
When you look back into the past, many famous body builders were able to become physically fit without the use of these products. This information suggests that it is more than possible to become in great shape without the gimics that are currently offered.
Here are some of my suggestions for losing weight and building a healthy lifestyle:
1. Join a professional fitness center or gym.
2. Train with weights and increase the total weight over time to build muscle mass.
3. Make sure that you train all of your muscles, not just one.
4. Be sure to rest in between workouts, giving your body the necessary time to re-cooperate.
5. Eat a healthy diet with lots of fresh fruits and vegetables to ensure that you have the energy you need to complete your gym workouts.
You don’t have to be overwhelmed or frustrated any more with trying to become healthier. Follow these tips to get you started.
More details you can find on "No Nonsense Muscle Building"
March 18, 2008
How To Build Muscle Fast
Many people are looking to gain muscle mass, you are not alone. One of the challenges to gaining muscle mass is that it requires a regular and long term commitment. If you are looking to build muscle, you will need to develop a specific program that you will implement and maintain throughout your life.
Start your exercise plan by writing down your muscle building and overall fitness goals. This written plan will be used to track your progress. In order to build muscle, you will need to start by selecting the proper type and proper amount of exercise to complete. You will need to include rest in between your workouts to allow your muscles time to repair themselves. You will need to eat a healthy diet and you will need to surround yourself with positive motivation to continue your workout plan over the long term.
GET IN - START NOW! - Build Your Muscle Now With Good Result!
Start your exercise plan by writing down your muscle building and overall fitness goals. This written plan will be used to track your progress. In order to build muscle, you will need to start by selecting the proper type and proper amount of exercise to complete. You will need to include rest in between your workouts to allow your muscles time to repair themselves. You will need to eat a healthy diet and you will need to surround yourself with positive motivation to continue your workout plan over the long term.
GET IN - START NOW! - Build Your Muscle Now With Good Result!
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