Best Foods For Building Muscle.So you want to build some muscle but are not sure about nutrition? Often times you will hear that nutrition is 80% of peoples success and training is only 20%. This may be true to an extent.
Certain foods react differently in the body and cause extreme results, both negative and positive. The best foods for building muscle can vary depending on the person but there are some staples you will find in every bodybuilders kitchen.
Best Foods For Building Muscle:
Fish: Why fish? Most fish is extremely lean and high in protein. Choosing white fish means you get almost no fat, no carbohydrates, and tonne of protein. Most fish is 20% protein! If you choose a fatty fish such as Salmon, consume in moderation as it contains a high amount of fat (good fat but too much can be detrimental). Most fish can be easily cooked in the microwave making it a convenient option when on the go.
Chicken: Chicken is another lean option often yielding no carbohydrates or fat but plenty of protein. This is one of the best foods for building muscle hence why most bodybuilders have plenty of this ready to eat whenever they need it.Best Muscle Building Exercises For Women
Eggs: Eggs contain high amounts of protein and are high in saturated fat (this is good). The saturated fat in eggs along with the amino acids from the protein are great for maintaining healthy testosterone levels. This hormone is essential for building quality lean muscle.
Sweet Potato or Yam: This is one the easiest foods to cook. All you need is a paper towel and a microwave and you have yourself a lean source of carbohydrates. 100g of sweet potato has only 20g of carbohydrates. Compare that to bread that has is roughly 40% carbs, sweet potatoes are a good option for anyone looking to make lean gains. This is why it made a the list for best foods for building muscle.
Broccoli: Not many people get excited over broccoli but lets change that now! Broccoli is great! Per cup it yields only 4g of carbs yet a whole lot of essential nutrients that are extremely beneficial to our bodybuilding goals. Try steaming broccoli in the microwave and add some Morrocan seasoning to create a dish worth talking about. You can eat plenty of this vegetable without worrying about weight gain and the fiber will keep you full for longer.
Those are my 5 best foods for building muscle. The list could go on but the above foods are the staples in any bodybuilders diet. Play around with the flavours. Add some Cajun seasoning to the meats to make it exciting. Sugar-free BBQ sauce is great option that offers little to no calories. Food doesn't have to bland. Mix things up, try new herbs and spices and these foods will make building muscle so much easier.
Certain foods react differently in the body and cause extreme results, both negative and positive. The best foods for building muscle can vary depending on the person but there are some staples you will find in every bodybuilders kitchen.
Best Foods For Building Muscle:
Fish: Why fish? Most fish is extremely lean and high in protein. Choosing white fish means you get almost no fat, no carbohydrates, and tonne of protein. Most fish is 20% protein! If you choose a fatty fish such as Salmon, consume in moderation as it contains a high amount of fat (good fat but too much can be detrimental). Most fish can be easily cooked in the microwave making it a convenient option when on the go.
Chicken: Chicken is another lean option often yielding no carbohydrates or fat but plenty of protein. This is one of the best foods for building muscle hence why most bodybuilders have plenty of this ready to eat whenever they need it.Best Muscle Building Exercises For Women
Eggs: Eggs contain high amounts of protein and are high in saturated fat (this is good). The saturated fat in eggs along with the amino acids from the protein are great for maintaining healthy testosterone levels. This hormone is essential for building quality lean muscle.
Sweet Potato or Yam: This is one the easiest foods to cook. All you need is a paper towel and a microwave and you have yourself a lean source of carbohydrates. 100g of sweet potato has only 20g of carbohydrates. Compare that to bread that has is roughly 40% carbs, sweet potatoes are a good option for anyone looking to make lean gains. This is why it made a the list for best foods for building muscle.
Broccoli: Not many people get excited over broccoli but lets change that now! Broccoli is great! Per cup it yields only 4g of carbs yet a whole lot of essential nutrients that are extremely beneficial to our bodybuilding goals. Try steaming broccoli in the microwave and add some Morrocan seasoning to create a dish worth talking about. You can eat plenty of this vegetable without worrying about weight gain and the fiber will keep you full for longer.
Those are my 5 best foods for building muscle. The list could go on but the above foods are the staples in any bodybuilders diet. Play around with the flavours. Add some Cajun seasoning to the meats to make it exciting. Sugar-free BBQ sauce is great option that offers little to no calories. Food doesn't have to bland. Mix things up, try new herbs and spices and these foods will make building muscle so much easier.
Muscle Building Workout Plan.Have you been busting your butt in the gym only to have your progress stop because you hit a plateau? Or perhaps you are completely new to weight lifting and are looking for a solid muscle building workout plan? Either way, if you want to get big by adding pounds of muscle to your physique it's critical that you read the following.
In this article, I'm going to break down what you absolutely must be doing in the gym in order to see results. Some of which may conflict with what you've heard in the past. However, I assure you that if you follow my advice you will get results. So without anymore delay, let's get to it!
2.) More is not better: Limit your workouts to 3 times a week. Yes, I know all the pro bodybuilders and magazines swear that you should workout 1 muscle group a day. However, this is probably the worst advice you could give someone who is just starting out and looking for a muscle building workout plan.
The fact is, most of the people that follow these types of workouts are usually either genetically gifted (mesomorphs), or are taking steroids. If you try to copy their workouts, I guarantee you're only going to end up sore for days and over trained. Muscles grow while you are sleeping, not while working out. Working out 5-7 times a day does not give your body enough time to recover, and will actually affect your progress in a negative way.
3.) Creatine: Consider taking a creatine supplement. While it's true that technically you don't need to take any supplements at all to gain muscle, creatine will help you increase your overall workout intensity, which will allow you to achieve greater levels of muscle mass.
4.) Keep reps around 8-10: Many folks will tell you that you should stick to low reps and heavy weights in order to build muscle. I say do high reps with heavy weights! Yes, you obviously won't be able to handle as much weight as you would if you were only doing 4-6 reps. However, if you're challenging yourself with a good amount of weight you'll find that 3 sets of 8-10 reps is ideal for really breaking down your muscles and experiencing optimum growth.
When it comes to designing the perfect muscle building workout plan, these four points are a great place to start.Source
In this article, I'm going to break down what you absolutely must be doing in the gym in order to see results. Some of which may conflict with what you've heard in the past. However, I assure you that if you follow my advice you will get results. So without anymore delay, let's get to it!
Muscle Building Workout Plan
1.) Compound lifts: Barbell bench press,squats, and deadlifts are critical exercises for anyone looking to add strength and size. Not only do these exercises work multiple muscle groups, they cause your body to release growth hormone which you need in order to get big. If you aren't doing these exercises, you are truly limiting your progress!2.) More is not better: Limit your workouts to 3 times a week. Yes, I know all the pro bodybuilders and magazines swear that you should workout 1 muscle group a day. However, this is probably the worst advice you could give someone who is just starting out and looking for a muscle building workout plan.
The fact is, most of the people that follow these types of workouts are usually either genetically gifted (mesomorphs), or are taking steroids. If you try to copy their workouts, I guarantee you're only going to end up sore for days and over trained. Muscles grow while you are sleeping, not while working out. Working out 5-7 times a day does not give your body enough time to recover, and will actually affect your progress in a negative way.
3.) Creatine: Consider taking a creatine supplement. While it's true that technically you don't need to take any supplements at all to gain muscle, creatine will help you increase your overall workout intensity, which will allow you to achieve greater levels of muscle mass.
4.) Keep reps around 8-10: Many folks will tell you that you should stick to low reps and heavy weights in order to build muscle. I say do high reps with heavy weights! Yes, you obviously won't be able to handle as much weight as you would if you were only doing 4-6 reps. However, if you're challenging yourself with a good amount of weight you'll find that 3 sets of 8-10 reps is ideal for really breaking down your muscles and experiencing optimum growth.
When it comes to designing the perfect muscle building workout plan, these four points are a great place to start.Source
Fastest Way To Build Muscle.If your new to bodybuilding and are looking for the fastest way to build muscle, then this may be the most important article you've ever read. It doesn't matter if your completely new to working out, or have been busting your butt in the gym for years with little to show for it. The fact is, if your not getting the results you want than there are some crucial steps you need to be following. Muscle Exercises
In this article, I'm going to break down the 5 essential steps you absolutely must take in order to pack on some serious mass.
1.) Calories. Chances are if your working out and not gaining muscle your not eating enough. Depending on your current weight you'll want to be consuming at least 3,500 calories a day to even gain a single pound a week. Start counting calories and plan your meals out a day ahead of time in order to ensure your eating enough.Best Muscle Building Exercises For Women
2.) Protein. The typical rule of thumb is you should be consuming at least 1 gram of protein for every pound you weigh. For example, if you're 155 pounds you'll need to consume at least 155 grams of protein every day. Protein is essential for building muscle and if your not getting enough of it your literally working out for nothing.
3.) Recovery. When it comes to building muscle, working out too much can be just as bad as not working out enough. After all, muscles grow while your sleeping and not at the gym. If you're a beginner, or have an ectomorph body type (skinny guy genes), you'll need more time to recover than a pro bodybuilder. I recommend only working out 3 times a week with a day of rest in between workouts.
4.) Rest Time. How long are your breaks in between sets? If you're trying to gain mass, your ideal rest time should be 1 minute to 1 minute and 30 seconds. Less than that and you'll be tiring your muscles out too quickly which will prevent you from lifting heavier weight.
5.) Powerlifting. If your not incorporating bench presses,squats,and dead lifts into your workout than your missing out on some serious gains. These 3 exercises are critical for anyone looking to get bigger.
There you have it. You've just learned the fastest way to build muscle. If you make these necessary changes in your diet and workout routine it's almost impossible for you not to see an improvement in your physique.Source
In this article, I'm going to break down the 5 essential steps you absolutely must take in order to pack on some serious mass.
1.) Calories. Chances are if your working out and not gaining muscle your not eating enough. Depending on your current weight you'll want to be consuming at least 3,500 calories a day to even gain a single pound a week. Start counting calories and plan your meals out a day ahead of time in order to ensure your eating enough.Best Muscle Building Exercises For Women
2.) Protein. The typical rule of thumb is you should be consuming at least 1 gram of protein for every pound you weigh. For example, if you're 155 pounds you'll need to consume at least 155 grams of protein every day. Protein is essential for building muscle and if your not getting enough of it your literally working out for nothing.
3.) Recovery. When it comes to building muscle, working out too much can be just as bad as not working out enough. After all, muscles grow while your sleeping and not at the gym. If you're a beginner, or have an ectomorph body type (skinny guy genes), you'll need more time to recover than a pro bodybuilder. I recommend only working out 3 times a week with a day of rest in between workouts.
4.) Rest Time. How long are your breaks in between sets? If you're trying to gain mass, your ideal rest time should be 1 minute to 1 minute and 30 seconds. Less than that and you'll be tiring your muscles out too quickly which will prevent you from lifting heavier weight.
5.) Powerlifting. If your not incorporating bench presses,squats,and dead lifts into your workout than your missing out on some serious gains. These 3 exercises are critical for anyone looking to get bigger.
There you have it. You've just learned the fastest way to build muscle. If you make these necessary changes in your diet and workout routine it's almost impossible for you not to see an improvement in your physique.Source
How to Build Bigger Muscle.As a body builder or fitness athlete you may be doing everything right in order to build more muscle mass but if you don't rest enough all your efforts may be a waste of time. Together with training and a proper diet, sleep is an essential part in your muscle building adventure. It's quite simple. You eat and train during the day, you grow at night when you sleep.
Did you know that if you don't have enough sleep your body can get intoxicated. The Journal of Applied Sports Science writes that not sleeping during 24 hours has the same negative effect as a high alcohol level in the blood. Meaning that your muscular coordination is not working properly anymore and because a workout is all about muscle training, you will have a much bigger chance at injury. So it's smart to delay your workout in case you have not slept the night before.
What makes your body grow while sleeping is that the protein synthesis increases. At night you rest and then your body is able to repair the damage caused during intense workouts. At the same time growth hormones are released. These are extremely important when developing muscle mass. So a good night sleep will help the body to recover and help muscle growth.
What can you do to make sure you get enough sleep. Here are a few guidelines:
- Never workout before you go to bed. The temperature of the body determines our ability to fall asleep. You will start to feel sleepy from the moment the temperature of the body starts to go down. Exercising will have the adverse effect.
- It is not smart to eat before bedtime. Everyone agrees on that. But when you have an empty stomach it may be better to have a light snack.
- The general rule of having 8 hours sleep per night will make sure that your body recovers better and is ready to attack the following day.
- The bedroom should be kept dark and a cool temperature will improve the quality of your sleep.
- Don't drink coffee or tea. They will keep you awake and the caffeine may result in a few nightly visits to the bathroom.
- Try to do the same things every night before you go to sleep in order to let your body know that it's time to rest.
It is possible to build bigger muscles, also for someone who tried and failed before. If you want advice from a former skinny guy and now leading fitness athlete then head over to Muscle and fitness.Source
Did you know that if you don't have enough sleep your body can get intoxicated. The Journal of Applied Sports Science writes that not sleeping during 24 hours has the same negative effect as a high alcohol level in the blood. Meaning that your muscular coordination is not working properly anymore and because a workout is all about muscle training, you will have a much bigger chance at injury. So it's smart to delay your workout in case you have not slept the night before.
Muscle Building Nutrition Tips
What makes your body grow while sleeping is that the protein synthesis increases. At night you rest and then your body is able to repair the damage caused during intense workouts. At the same time growth hormones are released. These are extremely important when developing muscle mass. So a good night sleep will help the body to recover and help muscle growth.
What can you do to make sure you get enough sleep. Here are a few guidelines:
- Never workout before you go to bed. The temperature of the body determines our ability to fall asleep. You will start to feel sleepy from the moment the temperature of the body starts to go down. Exercising will have the adverse effect.
- It is not smart to eat before bedtime. Everyone agrees on that. But when you have an empty stomach it may be better to have a light snack.
- The general rule of having 8 hours sleep per night will make sure that your body recovers better and is ready to attack the following day.
- The bedroom should be kept dark and a cool temperature will improve the quality of your sleep.
- Don't drink coffee or tea. They will keep you awake and the caffeine may result in a few nightly visits to the bathroom.
- Try to do the same things every night before you go to sleep in order to let your body know that it's time to rest.
It is possible to build bigger muscles, also for someone who tried and failed before. If you want advice from a former skinny guy and now leading fitness athlete then head over to Muscle and fitness.Source
Build Muscle Mass Fast.You know you should be eating better if you really want to build muscle mass fast, but you're too busy to plan meals. You feel like you need to be eating foods that are free of preservatives and additives, but how do you sort through all the labels? If you've ever been faced with these issues, chances are you need to create a good bodybuilding diet plan that works for you. Here are some suggestions for coming up with a diet that you can follow every day without too much hassle.Muscle Building Nutrition Tips
First of all, you should make sure that you are willing to change your lifestyle, and not just your eating habits. Coming up with a workout schedule in addition to a good diet plan will help you to look and feel better as a result of eating healthier. In order for the body to properly digest and use the food that you're eating, it's important to take exercise and fitness into consideration.
Next, you'll want to think about the vitamins or minerals that may be missing from your diet. For instance, you can optimize exercise and fitness by eating foods that are rich in vitamin C, so that you can help your body fight off infections while you're working out and exercising. Or, if you know that you need to improve your memory and get better sleep, you may want to incorporate foods that are rich in zinc or potassium in your diet (i.e. bananas and fortified cereal).
You should also try to stick to a good diet plan by consuming healthy foods that actually taste good to you. This way, when you have to include other foods that you may not have tried before, you will be more willing to eat things that will help you achieve overall health. Good diet tips, such as consuming healthy snacks throughout the day and drinking lots of water with every meal will also help your good diet plan to start working for you.
First of all, you should make sure that you are willing to change your lifestyle, and not just your eating habits. Coming up with a workout schedule in addition to a good diet plan will help you to look and feel better as a result of eating healthier. In order for the body to properly digest and use the food that you're eating, it's important to take exercise and fitness into consideration.
Next, you'll want to think about the vitamins or minerals that may be missing from your diet. For instance, you can optimize exercise and fitness by eating foods that are rich in vitamin C, so that you can help your body fight off infections while you're working out and exercising. Or, if you know that you need to improve your memory and get better sleep, you may want to incorporate foods that are rich in zinc or potassium in your diet (i.e. bananas and fortified cereal).
You should also try to stick to a good diet plan by consuming healthy foods that actually taste good to you. This way, when you have to include other foods that you may not have tried before, you will be more willing to eat things that will help you achieve overall health. Good diet tips, such as consuming healthy snacks throughout the day and drinking lots of water with every meal will also help your good diet plan to start working for you.
Best Muscle Building Exercises For Women
Be sure to give yourself time after you start with a good diet plan. A weight training program or a full body workout can help your muscles to develop quicker if you're eating well. So keep this in mind but don't strain yourself and don't deny yourself too much. Just use your common sense.Source
Muscle Building Nutrition Tips.If you want to build muscles, you have to pay attention to what you eat and how you eat. Your diet is a very important part of your fitness program. Let's discuss some general tips to manage your muscle building nutrition. A good diet is essential to an effective body building program. You can workout with the intensity of a professional, but if your diet stinks, you won't be doing yourself any good. Consider the following general muscle building nutrition tips to manage your daily food intake and keep it healthy in all circumstances.Best Bodybuilding Nutrition
-Drink skim milk or soy milk
-Cut sugar from your diet. Use artificial sweeteners instead.
-No regular soda! Diet is better for you anyway and doesn't contain sugar
-Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat
-Eat lots of fish to increase your levels of Omega 3 fatty acids
-Chicken breasts are good for you as well
-Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished.
-Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout.
-Instead of eating three large meals a day, eat six smaller ones
-Don't skip meals
-Vegetables are always a good choice at mealtime
-When eating out, choose foods wisely.
-Avoid most fast food restaurants or opt for healthy choices - remember no burgers!
The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat.Source
-Drink skim milk or soy milk
-Cut sugar from your diet. Use artificial sweeteners instead.
-No regular soda! Diet is better for you anyway and doesn't contain sugar
-Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat
-Eat lots of fish to increase your levels of Omega 3 fatty acids
-Chicken breasts are good for you as well
-Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished.
-Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout.
6 Perfect Post-Workout Meals
-Protein and complex carbohydrates are very important-Instead of eating three large meals a day, eat six smaller ones
-Don't skip meals
-Vegetables are always a good choice at mealtime
-When eating out, choose foods wisely.
-Avoid most fast food restaurants or opt for healthy choices - remember no burgers!
The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat.Source
Building Big Biceps Exercises.Building big biceps is the dream of every body builder. When you are weight training to develop your biceps into huge "guns", you have to work out on a daily basis, if possible. You have to make a commitment and work towards that goal. One way you can see if it is working is to measure your biceps before you start. Then you can measure them every week after you have started working out with weights. You will notice that they are becoming bigger.
Repetitions are the key to any good weight training program, including weight training to build huge biceps. You have to continue to do the same repetitions over and over again with the same weights until they get to be so easy that you do not feel as though you are working out at al. Then you have to switch to larger weights. That is how you continue to weight train for any type of body building.
If you start out with very heavy weights, you will tear the muscle and not be able to work out for quite some time until it heals. Building muscle does involve tearing a little of the muscle and allowing it to rebuild - this is the concept of adding bulk to your muscles. But you want to do this only a little at a time or else you end up being in worse shape than before. On top of that, you can end up tearing a ligament which can end up causing you severe pain for weeks.
You do not want to damage your muscle or ligaments when you are weight training, which is why it is so important to start small and then gradually build up your weight training to the point where your muscles continue to grow. As you add bulk to your muscles, you also add strength. This will help your muscles bulk up and you will be able to build huge biceps.
Get started today. Take the measurements of your biceps and write them down. Then get a good weight machine or find a machine at the health club. You will want to exercise all of your arm muscles, not just your upper arms, so that you can build strength. If you cannot afford a home gym or gym membership, you should get some hand held free style weights that you can start lifting. Remember to start with the light weight weights and do repetitions of the same exercise, turning your arm different ways to exercise different muscles and relying on the repetition of the exercise to do the work. Do not overdo it and continue to build up your strength and you will gradually be able to build huge biceps.Source
Repetitions are the key to any good weight training program, including weight training to build huge biceps. You have to continue to do the same repetitions over and over again with the same weights until they get to be so easy that you do not feel as though you are working out at al. Then you have to switch to larger weights. That is how you continue to weight train for any type of body building.
If you start out with very heavy weights, you will tear the muscle and not be able to work out for quite some time until it heals. Building muscle does involve tearing a little of the muscle and allowing it to rebuild - this is the concept of adding bulk to your muscles. But you want to do this only a little at a time or else you end up being in worse shape than before. On top of that, you can end up tearing a ligament which can end up causing you severe pain for weeks.
You do not want to damage your muscle or ligaments when you are weight training, which is why it is so important to start small and then gradually build up your weight training to the point where your muscles continue to grow. As you add bulk to your muscles, you also add strength. This will help your muscles bulk up and you will be able to build huge biceps.
Get started today. Take the measurements of your biceps and write them down. Then get a good weight machine or find a machine at the health club. You will want to exercise all of your arm muscles, not just your upper arms, so that you can build strength. If you cannot afford a home gym or gym membership, you should get some hand held free style weights that you can start lifting. Remember to start with the light weight weights and do repetitions of the same exercise, turning your arm different ways to exercise different muscles and relying on the repetition of the exercise to do the work. Do not overdo it and continue to build up your strength and you will gradually be able to build huge biceps.Source
Best Bodybuilding Nutrition.Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.
Most people use the terms Bodybuilding Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.
You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let's go ahead and examine each of the components briefly.
Proteins:
Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.
Carbohydrates:
Carbohydrates are your body's main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.
Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;
Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.
Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.
Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.
Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.
Fats:
All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.
There are 3 types of fats;
Saturated fats; which are often associated with heart disease and high cholesterol levels.
Polyunsaturated fats; are fats that are found mostly in vegetable oils.
Monounsaturated fats; which have a positive effect on cholesterol levels
Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.
Water:
It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.
In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.
Stay away from unhealthy fats and simple carbohydrates.
Throughout the day eat smaller portions of food and eat frequently(4-5 times).
It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume "hard food."
Drink plenty of water
Get enough rest and sleep.
There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its "complexity" it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this "problem" is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.
Most people use the terms Bodybuilding Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.
You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let's go ahead and examine each of the components briefly.
Proteins:
Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.
Carbohydrates:
Carbohydrates are your body's main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.
Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;
Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.
Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.
Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.
Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.
Fats:
All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.
There are 3 types of fats;
Saturated fats; which are often associated with heart disease and high cholesterol levels.
Polyunsaturated fats; are fats that are found mostly in vegetable oils.
Monounsaturated fats; which have a positive effect on cholesterol levels
Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.
Water:
It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.
In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.
Stay away from unhealthy fats and simple carbohydrates.
Throughout the day eat smaller portions of food and eat frequently(4-5 times).
It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume "hard food."
Drink plenty of water
Get enough rest and sleep.
There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its "complexity" it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this "problem" is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.
Best Muscle Building Exercises For Women.Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about "this" great exercise or "this" way of training that you don't know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.
Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise. To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.
A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.
Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.
Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.
Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.
Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.
Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.
Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.
Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.
These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.Source
Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise. To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.
A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.
Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.
Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.
The 5 Best Muscle Building Exercises:
Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.
Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.
Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.
Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.
Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.
These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.Source
Professional Female Bodybuilding.
While body building started out as a thing for men, a large number of women have also shown interest in the activity over the past three decades or so. Started around 1970, female bodybuilding is today a full-fledged profession that has its own rules and disciplines. Just like male professional bodybuilding, a number of competitions are held throughout the year across the globe for women encouraging them to work harder towards achieving a body that is trained to perfection. Names like Betty Pariso and Nikki Fuller are common amongst women enthusiasts and are seen as idols and inspirations. But what exactly does it take for a woman to achieve a body worthy of competition and how is it any different from male bodybuilding?
Muscle Building and Calorie Intake
Female bodybuilding is different from male bodybuilding in terms of the approach taken to carry out the entire process. Female bodybuilders are required to pack on muscle while keeping the body lean and feminine as opposed to male bodybuilding where mass and bulk are given more importance. While the approach on how to build muscle remains almost the same for both the sexes, it is the diet that is significantly different.
Female bodybuilding is dominantly of two types, traditional and figure. The two types differ not only in terms of how to build muscle but also in terms of diet intake. Traditional bodybuilding is similar to that of male bodybuilding where one is required to ingest about 5000 calories of food a day in order to maintain muscle mass. Figure bodybuilding, on the other hand, is more about achieving lean muscle growth which requires fewer intakes of calories.
Valuable Tips for Bodybuilding Diet
A bodybuilding diet needs to be rich in proteins and carbohydrates in addition to other supplements. A typical female bodybuilding diet should consist of proteins equivalent to around 1 gram per pound of body weight. These can be ingested in the form of egg recipes like boiled eggs and omelets for breakfast. Beef steak, chicken breasts and fish are some other foods one can incorporate in one's lunch and dinner to keep providing the body with the necessary dosage of protein. Post workout whey protein shakes are extremely helpful in the muscle building process.
Protein shakes specifically designed for women are easily available at nutrition stores. A bodybuilding diet should also give equal weight age to carbohydrates. Turkey, tuna and whole wheat bread are some of the richest sources of carbohydrates necessary for mass gain. Combine them into a sandwich for a tasty yet nutritious treat. For dinner, one can go for carbs like pasta, rice and sweet potatoes followed by at least 9 hours of rest. Try to work a schedule which allows you to ingest carbs only after you have worked out.
This ensures that the carbs you intake are fully utilized in the muscle building process and do not add to your body fat. Bodybuilding is faster and far more effective given you take the right diet, especially in women since female bodybuilders are expected to go for a very specific body type. Although rest and exercise are equally important, it is the diet that will make the entire process faster. So hire a dietitian today and follow a strict diet for quick and effective results.Source
While body building started out as a thing for men, a large number of women have also shown interest in the activity over the past three decades or so. Started around 1970, female bodybuilding is today a full-fledged profession that has its own rules and disciplines. Just like male professional bodybuilding, a number of competitions are held throughout the year across the globe for women encouraging them to work harder towards achieving a body that is trained to perfection. Names like Betty Pariso and Nikki Fuller are common amongst women enthusiasts and are seen as idols and inspirations. But what exactly does it take for a woman to achieve a body worthy of competition and how is it any different from male bodybuilding?
Muscle Building and Calorie Intake
Female bodybuilding is different from male bodybuilding in terms of the approach taken to carry out the entire process. Female bodybuilders are required to pack on muscle while keeping the body lean and feminine as opposed to male bodybuilding where mass and bulk are given more importance. While the approach on how to build muscle remains almost the same for both the sexes, it is the diet that is significantly different.
Female bodybuilding is dominantly of two types, traditional and figure. The two types differ not only in terms of how to build muscle but also in terms of diet intake. Traditional bodybuilding is similar to that of male bodybuilding where one is required to ingest about 5000 calories of food a day in order to maintain muscle mass. Figure bodybuilding, on the other hand, is more about achieving lean muscle growth which requires fewer intakes of calories.
Valuable Tips for Bodybuilding Diet
A bodybuilding diet needs to be rich in proteins and carbohydrates in addition to other supplements. A typical female bodybuilding diet should consist of proteins equivalent to around 1 gram per pound of body weight. These can be ingested in the form of egg recipes like boiled eggs and omelets for breakfast. Beef steak, chicken breasts and fish are some other foods one can incorporate in one's lunch and dinner to keep providing the body with the necessary dosage of protein. Post workout whey protein shakes are extremely helpful in the muscle building process.
Protein shakes specifically designed for women are easily available at nutrition stores. A bodybuilding diet should also give equal weight age to carbohydrates. Turkey, tuna and whole wheat bread are some of the richest sources of carbohydrates necessary for mass gain. Combine them into a sandwich for a tasty yet nutritious treat. For dinner, one can go for carbs like pasta, rice and sweet potatoes followed by at least 9 hours of rest. Try to work a schedule which allows you to ingest carbs only after you have worked out.
This ensures that the carbs you intake are fully utilized in the muscle building process and do not add to your body fat. Bodybuilding is faster and far more effective given you take the right diet, especially in women since female bodybuilders are expected to go for a very specific body type. Although rest and exercise are equally important, it is the diet that will make the entire process faster. So hire a dietitian today and follow a strict diet for quick and effective results.Source
When one decides to get into workout routines whether to build muscles or reduce fat or may be for both, most people forget to include leg workouts in their routine. This is so common that you may not feel any odd about it. Now give a deep thought for a moment. If you neglect your legs, you are actually neglecting half of your body. You are keeping half of your body outside your exercise program. There are several reasons why people do like this. The most common of them are:
- They don't like leg workouts.
- They don't have adequate knowledge how to do leg workouts.
- They do not want bigger legs.
- They are uncomfortable with leg workout.
In this article I am trying to tell you that leg workouts have much more in it than just getting bigger, more toned or stronger legs. If you can see the benefits of leg workouts and you will find all your reasons for not including leg exercises are trivial.
Testosterone is a primary stimulator of muscle building. Imagine what happens when you include a hard set of triceps pushdowns. Your body reacts by producing more testosterone. Let us say just 10% more. Now what this increased testosterone can do for you - it can do a lot including growth of muscle mass, muscle strength, increased bone density and strength, stimulation of linear growth, bone maturation and so on.
As you see here, leg workout is not an option; it is a part of overall exercise routine that you need to follow to get desired result. Are you afraid that you will get bigger leg and you do not want that? That is fine. Just don't pile weights. Stimulate your metabolism and it will have a very positive effect on your whole body. If you say you do not like it, then get the facts straights. You need it. Leg exercises in your workout routine can help you achieve your success in half the time than other 80% who just doesn't do it. Get the result in 6 week what others have been aspiring for 3 months.
Look around at your gym? Do you see some guys with a huge upper body and tiny chicken legs? Do you want to be like that? Look around more; do you see the other bigger guys in the gym? Who are the women that you want to look like? I can guarantee you, those people do leg exercises.
Working with a cardio machine that uses legs does not complete your routine. Working on legs is very important and no excuses please!
Next time when you are in the gym take a look around. Notice the equipments. Also notice that only a handful of people are using them. Be one of them that work on their legs and you will discover a big secret of growth.
Source
- They don't like leg workouts.
- They don't have adequate knowledge how to do leg workouts.
- They do not want bigger legs.
- They are uncomfortable with leg workout.
In this article I am trying to tell you that leg workouts have much more in it than just getting bigger, more toned or stronger legs. If you can see the benefits of leg workouts and you will find all your reasons for not including leg exercises are trivial.
Testosterone is a primary stimulator of muscle building. Imagine what happens when you include a hard set of triceps pushdowns. Your body reacts by producing more testosterone. Let us say just 10% more. Now what this increased testosterone can do for you - it can do a lot including growth of muscle mass, muscle strength, increased bone density and strength, stimulation of linear growth, bone maturation and so on.
As you see here, leg workout is not an option; it is a part of overall exercise routine that you need to follow to get desired result. Are you afraid that you will get bigger leg and you do not want that? That is fine. Just don't pile weights. Stimulate your metabolism and it will have a very positive effect on your whole body. If you say you do not like it, then get the facts straights. You need it. Leg exercises in your workout routine can help you achieve your success in half the time than other 80% who just doesn't do it. Get the result in 6 week what others have been aspiring for 3 months.
Look around at your gym? Do you see some guys with a huge upper body and tiny chicken legs? Do you want to be like that? Look around more; do you see the other bigger guys in the gym? Who are the women that you want to look like? I can guarantee you, those people do leg exercises.
Working with a cardio machine that uses legs does not complete your routine. Working on legs is very important and no excuses please!
Next time when you are in the gym take a look around. Notice the equipments. Also notice that only a handful of people are using them. Be one of them that work on their legs and you will discover a big secret of growth.
Source
