Friday, August 6, 2010

How to Get Big Muscles With Less Training - No Gimmick

This article would like to emphasize an extremely important point in bodybuilding that newbie bodybuilders, in their anxiousness to build big muscles fast, simply ignore – until they find out the hard way. Hopefully, this article can save you some lost time and agony and actually help you to speed up your muscle building.

It sounds like a lazy man’s statement: “Yes, you can get big muscles by just training less.” But, the truth of the matter is, that you can build bigger muscles faster by working out every other day.

I think many people have heard already that you should rest in between workouts, walk every other day, run every other day, etc. But, the question is, how seriously is this taken? I, for one, did not take this statement seriously thinking more is better. I will lose weight faster, get muscles faster, ram it up and get results faster by doing double the work. I think this is a widely accepted concept the average person relates to and believes – the more you do, the more you get; the more your practice your instrument, the better you get; the harder you study, the better the grades, etc. Thereby, the more time I spend in the gym or working out at home, the stronger and more muscular I will become. But, this concept just isn’t so with muscle building and working out in general.

When it comes to bodybuilding, conventional wisdom goes right out the window. When we work out and are battling against resistance, the body sees this as potentially harmful. Thereby, as a natural adaptive response, the muscles hypertrophy (increase in size) to protect the body against this threat. By consistently increasing the resistance from week to week, the body continues to grow and adapt.

Though this may sound simple, it’s important to realize can only grow bigger and stronger if there is sufficient recovery time. The process of muscle growth simply cannot take place without proper recovery time.

Your goal when training in the gym should be to train with a minimal amount of volume needed to get an adaptive response. Once you’ve pushed your muscles beyond their current capacity and once you have triggered the alarm system within you, your job is done. Further stress to the body beyond this will not only increase your recovery time, it will weaken your immune system and could send your body into catabolic overdrive.

Training more often and with more sets is not necessarily advantageous and most of the time not necessary. Doing high intensity weight training is more stressful to the body than you may think. You could end of structuring your workouts in a way that could actually hinder your progress.

Here is a good guideline to help you achieve maximum results from your workouts:

  • Do not train for more than 3 days a week
  • Don’t let your workouts last more than an hour
  • For large muscle groups (chest, back and thights) perform about 5-8 sets; for smaller muscle groups (biceps, triceps, shoulders, calves, abs) perform 2-4 sets – or follow closely whatever plan is layed out in the program you are using.
If you are consistent with your training and train hard, then going beyond this and training longer and harder will just be counterproductive.

If you are excited about building bigger and stronger muscles and gaining overall body strength and have a real desire to follow a program proven to work and that is safe, I highly recommend Vince Delmonte’s bodybuilding program. It is the No. 1 bodybuilding program on the internet today. After viewing his site, I think you will understand why. You owe it to yourself.

Some links on this website are affiliate links. That means means if you buy a product after clicking on one of those links, I get a commission for recommending the product to you. However, I do work very hard to recommend only high quality products and I backup the products I sell.

Build Muscle Fast - 7 Essential Foods

Can food affect your muscle building? You bet it can! While it is not the only component for building great muscles, it definitely plays a big role. Nutritious foods are non-negotible if you are trying to build muscle mass.

You can be very careful to execute your bodybuilding program, but if you ignore your diet, the necessary foods to build your body fast, you will have slow or no progress.

Though it may seem cumbersome to have to watch your diet, the benefits and end results will astound you and you will be glad you adhered to eating the right way. Also, like anything else, practicing good eating habits will become routine and muscle growth will soon be evident.

Here’s a little checklist of absolutely essential foods to help you build lean muscles:
  • Protein (high on the list) such as red meat, eggs and whey (one of the best sources of protein you can find); fish such as tuna and sardines; and, of course, chicken. Cooked lentils is also loaded with protein!

  • Certain vegetables such as broccoli is loaded with much-needed antioxidants and is not caloric; the potassium in sweet potatoes also acts as an anti-oxidant. You can help rebuild muscle and fight free radicals by eating antioxidant-laden foods;

  • Eliminating junk foods. I know, everyone hates this one, but it’s true. This is a necessary evil to avoid if you wish to have a great and healthy body. By now you know those foods without thinking – sugar, processed foods, fatty foods, alcohol, salted nuts and chips, fried foods, etc.

  • Lowfat yogurt has vitamin D, a wonderful vitamin for promoting strength and growth. Other dairy proucts such as cheese and cottage cheese

  • Specific bodybuilding supplements such as amino acids or other supplements if you are not able to meet nutrition requirements by food

  • Nuts and grains

  • Carbohydrates - balanced;
Complimenting your muscle workouts with consistent nutritious food will give you greater energy to do your workouts , build your muscles faster and you will look and feel great in record time. By eating the right foods, you can expedite your muscle growth beyond belief. You just need to stick with a plan long enough to start to realize the results.

If you are interested in more details and a plan on how to accomplish building muscle and burn fat with the right foods and exercise, be sure to check out the No. 1 best selling muscle building program on the internet today. Also, under the Recipes tab on this blog, you will find a delicious low-fat, high protein recipe that I think you will love.

Some links on this website are affiliate links. That means means if you buy a product after clicking on one of those links, I get a commission for recommending the product to you. However, I do work very hard to recommend only high quality products and I backup the products I sell.

Wednesday, August 4, 2010

Muscle Building - Get Ripped Fast With These Must-Do Diet Tips

I thought all exercise, done properly, was good for you. And, basically, it is. However, I eventually learned that my exercising might be injuring me rather than helping me.

I was awakened when I first discovered that you could actually overload your muscles in such a way that you were injuring them. Terms like “muscle breakdown” and “break down of muscle tissue” caught my attention and I began to take notice of how I am exercising and what I am eating. I started learning that I need to nourish my body in a way that when I exercise, my muscles would not waste away (break down). Before, I never even gave it a second thought.

Below are just a few interesting facts, hopefully to get your attention, and hopefully provoke you to research this area further, especially if you are into bodybuilding:
  • What you eat before and after you workout is very important. Whether you’re doing cardio or resistance workouts, you should always make it a point to eat a balanced mix of protein and carbohydrates.

  • Eating after you exercise is just as important as your pre workout meal. Whenever you exercise, whether it be cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel; so, if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids. It will then convert the muscle tissue into usable fuel for the brain and the central nervous system.

  • After a cardio session, you will need to consume mainly carbohydrates, preferably with high fiber. Oatmeal, pasta, rice, and fruits are excellent sources. Try to consume these types of carbs after you exercise. It is ok to eat within 5-10 minutes after a cardio workout. (This is another area I was ignorant about – how to eat and drink for optimum results, before and after exercising.)

  • Mostly during resistance exercise, you will break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

  • After a resistance workout, you’ll need to consume a combination of protein and carbs. Unlike cardio, and as mentioned above, resistance workouts will break down muscle tissue by creating micro tears. Protein builds up and repairs these tears so that the muscle increases in size and strength. The carbs not only replaces the lost muscle glycogen, but it also helps the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.

  • After resistance exercising, you should wait up to 30 minutes before you eat so that you won’t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.
If you are interested in learning more about how keep your body fit and build muscle without losing muscle mass, then be sure to check out the No. 1 muscle building resource. Click here to learn more.

Some links on this website are affiliate links. That means means if you buy a product after clicking on one of those links, I get a commission for recommending the product to you. However, I do work very hard to recommend only high quality products and I backup the products I sell.

7 Proven Muscle Building Steps That Will Help Accelerate Muscle Development

Do you find the harder you work at building muscle mass, the less you see results? It may be time to review some of the simple, yet basic tips on building muscle mass, and this article offers you just that. Seriously read the following tips then evaluate yourself, constructively, so that you may profit from these tips:
  • Rest – getting enough rest is critical to you’re being able to keep up with an intense muscle-building program and without being able to endure such program, you will never be able to attain the muscles you desire. When one starts out, their foremost thought is to get going and do as much as they can so they can get speedier results. However, this just goes against them. Make sure you give yourself at least a day of rest in between to allow your muscles to rest and grow.
  • Water. Muscles suffer greatly from dehydration which can happen easily during intense workouts. So, be sure to drink lots of water. Dehydrated muscles will not grow and your efforts will be in vain.

  • Supplements. One of the most important supplements for muscle growth that you will need to take are amino acids as they get metabolized directly into the muscles. How much of it you take would be determined by your body weight and intensity of training. If you are working with a good trainer and have a solid program to follow, this should automatically be addressed.

  • Eliminate Workouts: Yes! You heard that right. It will only go against you. Working out when you have totally worn yourself out will end up in exhaustion, loss of good form during your workout and less than desirable results. I would not go over 45 minutes per workout.

  • Nutrition – there are certain foods that are abosolute musts such as:

  • Protein – High protein. This is on the top of the list - red meat (rich in vitamin B and creatine) and fish. Without protein, your body will not be able to build new muscle.

  • Eggs contain protein as well as vitamins and minerals.

  • The best source of protein you can find is whey. It contains high levels of amino acids which is extremely helpful in bodybuilding.

  • Lots of vegetables, but in particular, broccoli which is packed with antioxidants and fiber.

  • Low fat meat such as chicken is also high in fiber.

  • Junk food, of course, should be eliminated or at least cut back. You know what they are: white sugar, fried food, alcohol, highly salted foods, etc. Just Google “junk food” to learn of the many other junk foods that are harzardous to your health.
This list is far from being exhaustive, but it does enumerate the most essential of foods that you should be consuming in order to gain muscle.
  • Challenging Program - Make sure the program you have is challenging and intense enough, but at the same time adhering to the need for appropriate rest to avoid burnout. You cannot gain muscle unless you push your body to its limits thereby, a good, well laid out program is imperative.

  • Have a mindset – if you cannot visualize yourself in the finished state, if you let your dream slip down each time you have a little setback, you will never achieve your goal. Do not underestimate the power of positive thinking throughout the whole process. Yes, even when you have a bad day, you can learn from it and make the next day even better than ever!
Want to start, today, to grow incredible muscles fast? Then follow the number one METHOD TO BUILDING MUSCLES.

Some links on this website are affiliate links. That means means if you buy a product after clicking on one of those links, I get a commission for recommending the product to you. However, I do work very hard to recommend only high quality products and I backup the products I sell.