Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found by clicking here Here!
Wednesday 28 October 2009
Monday 26 October 2009
Smart Bodybuilding Nutrition Tips That Work
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
If you would like to find out more information, or about BodyBuilding in general Click Here!
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
If you would like to find out more information, or about BodyBuilding in general Click Here!
Sunday 25 October 2009
How To Build Big Biceps
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better
If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - Click Here!
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better
If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - Click Here!
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Friday 23 October 2009
Can You Gain Muscle Weight Without Getting Fat?
There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Wednesday 21 October 2009
Choosing A Gym - 10 Things To Look Out For
Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.
Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.
Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.
Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.
Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.
These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.
When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.
Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.
Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.
Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.
So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.
Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.
Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.
Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.
These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.
When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.
Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.
Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.
Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.
So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Sunday 18 October 2009
Ripped Abs - How To Get Ripped Abs
By - Vince Delmonte
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.
The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.
The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.
If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.
Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.
So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
CLICK HERE TO GO STRAIGHT TO VINCE'S WEBSITE!
----------------------------------
About the Author:
Vince DelMonte is the author of Your Six Pack Quest - Click here
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.
The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.
The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.
If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.
Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.
So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
CLICK HERE TO GO STRAIGHT TO VINCE'S WEBSITE!
----------------------------------
About the Author:
Vince DelMonte is the author of Your Six Pack Quest - Click here
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
Saturday 17 October 2009
Brinks BodyBuilding review
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more by Clicking here!!!
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more by Clicking here!!!
Smart Bodybuilding Nutrition Tips That Work
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.
If you want more tips and tricks about BodyBuilding and are tired of searching endless webpages only to be disappionted... then Click Here! and I ASSURE YOU, THAT YOU WON'T BE DISAPPOINTED!!
Article Source: http://EzineArticles.com/?expert=Jim_O'Connor
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.
If you want more tips and tricks about BodyBuilding and are tired of searching endless webpages only to be disappionted... then Click Here! and I ASSURE YOU, THAT YOU WON'T BE DISAPPOINTED!!
Article Source: http://EzineArticles.com/?expert=Jim_O'Connor
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