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.

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!

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

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.

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.

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.

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