BUILD MUSCLE - By: buildmuscle44

buildmuscle44 The activity of exerting your muscle in various ways to keep fit is known as building muscle or Build Muscle. To build muscle there are certain workout which enhance muscle building. To build muscle workouts should be done in routines in order to build good muscles. The workout routines are designed for those looking to build lean muscle mass, gain weight and get stronger. Beginners should use gym machines to build muscle, as it is designed to hit the whole body in one compact easy to follow workout. Time for beginner workout should be 30-45 minutes. Total body routine to be repeated at least 3 times per week up to a maximum of 4 times per week to build muscle. This routine will lay the foundation to build muscle and an impressive physique. Workouts hitting all the upper and lower muscle groups in one well structured routine. The workout should be simple to follow and simple exercise should be done to build muscle.

To build muscle one should add 500 calories to the calories already eating .One should take about one gram of protein per pound of bodyweight each day to build muscle,30 minutes of light jogging on treadmill for 2 days for better result to build muscle, workout by either training the whole body in single workout or concentrating only on the upper body in one session and lower body in another. There are advantages to each setup. To build muscle concentrate on lifts that involve lots of muscle at once such as squat, dead lifts presses rows and pull-ups. Stretching of any kind (getting into stressed position& holding it, or moving fluidly in & out of position), using a foam roller & getting massages will all help to keep recovery between workouts. To support exercise & BUILD MUSCLE one should eat regularly about 5 to 6 meals a day . Good quality fuels coming into the body, particularly protein & carbs will help to build muscle & the metabolism boost to lose fat. Every 4 to 6 weeks you need to alter some part of your routine whether it is number of reps you do, amount of time you rest, the exercises you perform. Keep a journal of your workouts to record your progress. To build muscle, surround your workout with nutrition starting with high protein & carbohydrate meal about an hour before hand. Mix up a protein shake that has a ratio of about two gram of carbs for every one gram of protein, and sip that throughout the workout. Whole foods are not good after workout as they take too long to digest. To build muscle ideal amount of sleep should be of 7 to 8 hrs per night .as to build muscle do what-ever u can to avoid excess stress-chronic nervousness elevates cortisol, a hormone that makes your body to store fat & burn muscle.To BUILD MUSCLE every person needs a different approach, so follow proper workout schedule to build good muscle.

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Top Seven Muscle Building Supplements

Dimitri Papalexiou Just about everyone wants to have a more attractive, toned, muscular body, and most folks would like a partner that has one too. This is not all about vanity though, having a slim, muscled body is also good for your health, longevity and your self esteem. In recent decades bodybuilding and body-sculpting have really taken off. To build a strong, lean human being you need, resistance exercise (lifting weights), some type of aerobics (walking, running etc) rest, and adequate nutrition. All of these things when used regularly will get you closer to looking good. It takes time and consistent effort, but you can speed things up a little with the judicious use of health supplements. You may have heard from time to time that supplements (vitamins, shakes, pills & powders) are a waste of money and time. This is true if you use the wrong products (or cheap, inferior stuff), so…. Lets cut through the confusion (and the bull) and find out what are some of the best supps for building that ideal body of yours. These items have been studied, tested literally 100's of times, and used by pros and regular folks with great success. Even yours truly, yes I have the evil problem of not being able to put on weight easily (poor me) but with the use of supps and good nutrition I have conquered my weak points. Following you will find some (but not all) of the top muscle building supplements available.
1: Protein powders. There are countless brands of protein powders, but 3 main types of product. My number one pick is Whey protein, but also good are Casein & Soy proteins. Your body is composed mostly from protein, you can actually survive without carbohydrates, but you will soon perish (waste away, without protein). Whey protein is one of the main proteins found in cow's milk, it is full of BCAA's (brain-chain amino acids) that are required for protein synthesis. Whey protein is absorbed fast by the body and is especially useful just before and after training. Try 15-20 grams just before exercise (around 15mins) and around 30-40 grams within 30-60mins after. When looking to buy whey protein, see if you can get whey protein hydolysate, it is a better version, whey protein concentrate is not as easily broken down in the body. Whey has also been shown to decrease the appetite, boost the immune system and increase positive moods. Also use it for the occasional meal substitute, be bad - have it with ice cream!!! Casein protein, the second of the milk proteins is also useful added to your after training shake. Casein is absorbed much slower in the body than whey, this can be useful to give you a continuous trickle of quality protein over a longer period. Try about 20-40 grams just before going to bed, this will keep your muscles from wasting away while you sleep. Soy protein. (Made from plant based protein - aka Soy Beans.) Poor old soy has come under fire in the media recently with claims that it isn't as good as milk proteins, and worse (for men) that it boosts oestrogen levels. Men don't need boosted oestrogen, because it would have negative effects. Most of these claims were highly exaggerated, soy is a great, extremely bio-available protein source, especially for vegans and lactose intolerant people. More recent evidence shows that soy does not reduce testosterone in men (or increase oestrogen). Other research has also shown that the regular use of soy protein increases the bodies antioxidant protection after training events. Training, of any kind (especially the hard kind) increases the release of free radicals (these can lead to illness and ageing), soy can help lower the risk. You can use soy as you would whey protein. Also adding 20 grams or so to your post training or meal substitute shake can have extra health benefits! Try a small protein shake (15-20 grams) with water, just before intense aerobic training, this will help prevent muscle tissue breakdown.
 2: Creatine. If you're involved in any type of sport, you have probably heard of, or are using creatine. (If not, please stop hiding under your rock). Creatine is one of the most popular sporting supps on the market, it is composed of three amino acids, arginine, glycine and methionine. You will find creatine in many different versions and names - creatine monohydrate, malate, ethyl ester and alphaketoglutarate. All forms are pretty good, use what you can afford! What does this stuff do? There's tons of evidence to show that it can increase bodyweight (muscles that is) and strength dramatically. It also increases fast energy in the muscles allowing you to get a few more reps out of your training, more reps equals more strength and increased muscle size. Creatine pulls water into your muscles too, this stretches the muscle cells and increases muscle growth. Additional research shows that creatine also enhances brain function, and has antioxidant capabilities. Like soy, creatine has had some bad press (more media panic without any scientific backing). Some reports have stated that creatine can cause problems in hot weather training and can lead to severe stomach upset. First, the most recent tests have shown (over and over again) that creatine actually helps prevent UV damage and can assist in training during high temperatures, the exact opposite of media claims, and second - any product taken in excess can lead to stomach bloating. With training take around 3-5 grams of creatine with your protein shakes pre and post workout. Creatine will be used more efficiently in the presents of simple carbs, so make sure your after training shake has a lot of simple carbs in it!

 3: Multi vitamins. I know what you're thinking, my Doctor says "As long as your diet contains all the important food groups, you don't need vitamins!" Phooey, I'll say it again - phooey. Do you know how hard it is to get all of the bodies required vitamins and minerals from diet alone? Most of the food we eat today is stuffed with preservatives, massively over-processed or has been frozen for so long that it no longer has any nutritional value. Even out soils are nutrient deficient. Added to all this, if you are a person who exercises regularly, you will require even more nutrients than your average couch potato. Additional vitamins and minerals are needed to protect against free radicals, they are used to break down and digest carbs and proteins, essential for brain and nervous health, a must have for hard training and sexual health. Take one good quality multi every morning with breakfast, your body will appreciate it!
 4: Glutamine. Glutamine is one of the most abundant amino acids found in the body. It has manu useful functions including boosting your immune system, increasing growth hormone levels, helps decrease muscle breakdown and is the preferred source of fuel for the digestive and immune systems. Latest research shows that it can aid in fat loss, reduce fatigue when taken before workouts and increase muscle glycogen uptake after workouts. Try 3-5 grams in the morning, before and post workouts, and just before bed. Throw it into your protein shakes if you like.
 5: BCAA's - Branch Chain Amino Acids. These little guys include Valine, Leucine & Isoleucine, these are the 3 most essential amino acids for muscle growth and repair. All three of these guys work together to enhance muscle growth, but leucine promotes the greatest amount of protein uptake. When taken before workouts BCAA's can help fuel your training, decrease the effects of cortisol (cortisol lessens testosterone and can breakdown muscle tissue - you don't want either of these things to happen), and reduce delayed onset muscle soreness. Try around 5 grams of BCAA's with breakfast and with your pre & post workouts times.
 6: Nitric Oxide Supplements. Nitric Oxide (not to be confused with nitrous oxide - laughing gas) is a molecule found throughout your body. It performs oodles of different functions especially dilating your blood vessels. Dilated blood vessels means more blood flow, hence more nutrients & oxygen supplied to hard working muscles. This will give you the ability to train harder, it will increase your muscle pump and enhance your recovery time. There is also research to show that folks taking a Nitric Oxide supplement increased their muscle mass and burned more fat. This molecule is also very important for male sexual function (erections). Nitric Oxide is converted from an amino acid called L-Arginine, there are many types of Arginine, all seem to be effective. Take 3-5 grams of L-Arginine before breakfast, 30-60 mins before after training and another dose just before bed. This supp works best on an empty stomach. I have found that Vitamin C greatly assists with the uptake of this product!
 7: Caffeine. (see article in this edition) Caffeine's uses for exercise are many. 200 - 400mgs taken 1 hour before training can help you train longer, burn more fat, feel more positive and gives you the belief that you training isn't as difficult as it actually is. This little gem also decreases delayed onset muscle soreness. Try 200 - 400mgs before breakfast to burn even more fat. There are many other useful supplements available and many more being created everyday. We will cover other products in later editions of Healthbites. Remember, check with your Dr. before taking large amounts of anything - except maybe chocolate (just kidding - maybe). http://www.healthbites.net

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Important Muscle Building Supplements

robwh31rca You can bench press 200 pounds and carry out two minutes of pushups. Now you wish to take your exercise to the subsequent level. And when you're like many excited by the identical, you have seemed into muscle-building supplements. The Downside is, to the average Joe, they could be a little intimidating. And it is no wonder. Given the array of physique-bulking powders, tablets and shakes on the market, it is hard to know which one might work greatest, not to mention just plain work. And aren't most of those products really made for skilled athletes? In Photos: Top Muscle-Constructing Supplements The reality is, many specialists say, dietary supplements aren't needed for building muscle, however some can provide casual athletes a boost in muscle mass and energy. You've got to have reasonable expectations, though. "Individuals should understand that dietary supplements aren't the magic bullet," says Jeff Volek, affiliate professor of kinesiology on the University of Connecticut. "If you have the disposable income and you wish to experiment, most are secure and it's fine. However you should not have too great expectations that these dietary supplements are going to show you into Mr. Universe overnight." The First Step If you're considering taking a supplement to put on a bit of more muscle, it is vital to take inventory of your lifestyle before forking over a dime. If you happen to're not consuming right, getting enough sleep, cutting again on stress and exercising frequently--meaning at the least a few times every week--supplements aren't going to do a complete lot for you. "You'll be able to't simply depend on these products to give you the edge, it doesn't matter what the bottle says," explains Andrew Shao, vice chairman of regulatory affairs for the Council For Responsible Vitamin, a Washington-based trade association representing ingredient suppliers and manufacturers in the dietary complement industry. The following step, determining which product is right for you, could be even more durable, given the range of choices now aimed on the weekend warrior, a health trend that's grown over the previous 5 years, Shao says. A trainer may be able to provide you with some recommendation, though ranges of expertise in this area differ widely. Shao suggests reading by way of a few merchandise' labels. If there's a laundry checklist of ingredients you can't even pronounce, do not trouble with it. He also recommends going with a widely known model, which could cost more, however should assist assure you're getting a quality product. Muscle Up One common possibility physique builders have been utilizing for years that's now mainstream is Creatine. A substance that's manufactured in the body during protein metabolism, Creatine is a gasoline supply for explosive sports movements or bursts of exercise that typically last one to 6 seconds, says Amanda Carlson, director of efficiency vitamin and research at Athletes' Efficiency, an intensive coaching facility based mostly in Arizona. Loading muscle tissues with Creatine might help folks carry out higher and recover faster. Carlson, who works with professional as well as amateur athletes, recommends products that pair Creatine with carbohydrates, equivalent to those made by Abbott Diet's EAS brand, forty five minutes earlier than a workout. Carbs can improve the absorption charge of the supplement into your muscles. Pairing Creatine with a glass of juice additionally will do the trick, she says. For a lift during your workout, Carlson suggests sports activities drinks. You could not think of them as sports nutrition products, but they are fueling your body. A couple of varieties at present contain carbohydrates and protein, a combination which has been shown to reduce muscle harm and speed muscle recovery. Another key to constructing muscle is protein. Derived from milk, whey protein is considered top-of-the-line protein sources out there, and can even benefit the immune system. Providing the body with branched-chain amino acids might help it repair and rebuild lean muscle tissue. Volek suggests the common Joe try taking it inside 30 minutes after a exercise, when the body wants protein most. Mirror, Mirror The extent of the results you see and how shortly you see them relies on your starting level. Users who're simply starting an exercise regime stand to achieve essentially the most from taking a sports vitamin product, however provided that they're keen to place within the effort day in and day out. "Construct a complement program as you'd build an exercise program," says William Kraemer, professor of kinesiology on the College of Connecticut. "Base it in your needs and goals."

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Is That Muscle Building Supplement To Your Advantage?

Thomas Pattersonon Millions of lifters and body builders have found their sport to be an enjoyable and health-giving pursuit. It is often given a bad reputation by those who do not understand it. False impressions, stereotypes, and labels are learned and unwittingly created from all the places except where the truth resides. Body building, as a legitimate sport, is physically and mentally demanding. The unusual demands of lifting is precisely what compels people to seek external supplemental support. Make no mistake about it, the world of supplements is a big one, and it can tax one's patience and mind trying to figure out what to use, why, and then choose a reputable source. So many of them look like they'll help with a lot of areas, but you cannot necessarily take all of them; it may be unsafe to do that. Here are a few of the more popular supplements. Perhaps all lifters are aware of the importance of a quality multi-vitamin. It's the very baseline of nutrition, and if you want to realize the best results from your pain, then it's a must. With all the things we see in the news, it's a wonder any food is as nutritional as it should be. You'll find the best multi-vitamins from a good, quality health store. If you buy online, we recommend you do your research very thoroughly. We'll talk about a particularly well-known and used supplement, Natural Testosterone Booster. This product was designed to be a natural alternative to the more common steroids which can be dangerous. Other benefits, which really are not surprising, are positive effects on the libido as well as influence on the regulation of moods. It's illegal to take steroids for body building purposes. Prior to using supplements for body building, we do suggest you consult your family physician. HMB is one of the latest supplements to appear in the weight lifting world. This chemical is a metabolite of the protein leucine. It helps the body burn fat, plus it also plays quite a large role in muscle synthesis. One of the other things it does is help your muscles maintain some consistency with endurance when you work out. There are been quite favorable results after continued use of this supplement, although it is still relatively new on the market. Again, we must stress the importance of consulting with your doctor prior to use. No question that body building attracts millions worldwide, and it has excellent benefits when done safely. Because it is so demanding on the body, lifters want to receive as much support and competitive edge as they can get. Also, this support places huge demands on the body that it cannot normally accomodate, and there are considerations for recovery time, etc. Be safe and smart; see your physician if you are or want to take body building supplements. Obviously, they can provide the best opinions and data on the subject of supplements. These particular fitness tips are often very effective to gain muscle and also to shed a few pounds. In the event you one of those individuals that are searching for a natural ways to shed weight and develop lean muscle mass quicker, in that case have a look at the advice below.

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Building Muscles Do’s and Don’ts

Some Do’s and Don’ts!
1. Don’t enter the gym without a clear goal. Chart your progress as you go, so you know how much improvement you’ve made. This is a great motivator. 2. Don’t eat less. When you cut down on calories drastically, your body goes into survival mode. It starts storing fat instead of burning it, because it doesn’t know when it’s going to get its next meal! Actually, you need to do just the opposite – eat more. Since you’re working out intensely, your body needs those extra calories. But it needs the right kind of calories, not the kind you get from eating processed, junk food.
3. Don’t repeat the same workout over and over again without challenging your body. Instead add one more repetition or do a set in less time. Do this and just see how your body responds!
4. Don’t give up or skip workouts. Every single weight training session is a step closer to your goal. So, a skipped session will set you back. Be consistent.
5. Don’t listen to your mind’s negative statements. Replace them with positive affirmations. Every time your mind says ‘you can’t', you won’t be able to. So, throw the ‘can’t’ out of the equation and replace it with an ‘I can’!
6. Don’t focus on your favorite exercises. This is a big no-no and a very easy one to fall into! After all, it seems natural to continue doing the exercises you enjoy. But don’t do that at the cost of others. Break out of this pattern ASAP! Have a more balanced approach to training by exercising every muscle group.
7. Don’t skip eating after a workout. This again is a huge mistake! Actually, you should be doing just the opposite! Right after a workout is the best time to eat foods that are rich in carbs and packed with proteins.
8. Don’t join the wrong program. A program that’s right for you is the only way you’ll succeed in achieving your goals. This can’t be stressed enough. How many times have you seen your friends join a gym and then give up after a couple of sessions? Or how many times have you already done that? Always find out all there is to know about a program and then join it once you’re convinced this is the one for you.

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Weight Lifting Do’s & Don’ts

Weight Lifting Do’s & Don’ts
Most of us have struggled with our body image some time or the other. Some of us have struggled with it all our lives! If you’re one of those guys who just can’t look muscular no matter what you do, there is still hope. You need to follow a slightly different method when it comes to weightlifting. Read on..
Don’t overdo it
Let there be breaks between each weightlifting session. When you’re lifting weights make sure it’s intense. But then after that get some rest. The scrawnier you are, the more rest you will need.
Avoid isolated exercises
Since you’ve got maximum one hour in the gym, concentrate on weightlifting exercises such as military and bench presses, squats, rows and dead lifts. Don’t do the five day split program; instead try a full body workout program.
Less cardio
Cardio will burn those precious calories you’ve packed in! And those calories may have been used to gain new muscle. But if you’re keen on carrying on with cardio exercises for your heart’s health, cut it down to 2 or 3 twenty minute sessions in a week.
Injury free
Before you start weightlifting and while you’re at it, you need to make sure you’re in a good form or else you could easily be on your way to an injury. And we don’t want that!
5. Rest for sure!
You’ve worked out intensely, eaten a power packed meal and now it’s time to get some sleep. This will give your body a chance to repair the muscle tissue you’ve damaged while at the gym and form new muscle mass.
Get a mentor
Find someone who used to be as skinny as you, but managed to transform himself into a muscleman! With him around, your motivation levels will remain high. After all, if he could do it, so can you! That should spur you on, especially when you take a look at those muscles rippling on his body! And he can let you in on his secret to success, little tips here and there that might’ve tipped the scales in his favour!
One guy who’s been there and done that is Vince DelMonte. He may be a champ today, but he wasn’t always one. As a matter of fact, he had to battle the skinny gene with all he had! You might like to learn more tips such as these from him. Or maybe train under him to get the results you’ve been dying for! All the best!

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Cardio Techniques For Fat Loss - 3 Killer Strategies For Fat Loss

>Cardio Techniques For Fat Loss - 3 Killer Strategies For Fat Loss
By Edward Hickford

Wouldn't it be great if there were shortcuts when it comes to losing weight? Well, I'm hear to tell you that there are indeed shortcut techniques for fat loss and they don't involve surgery or starving yourself.
I know how hard it can be on a diet, it all starts off ok for the first few weeks, then bored kicks in and you go back to your old ways. This can cause a constant state of yo-yo dieting which isnit healthy for the body. It can be very hard staying motivated when trying to lose fat, Im confident if you use the techniques Im going to explain below you will see faster results and stay motivated!


There are a few little known tips and tricks to dieting that make it much easier to lose weight. It can be annoying seeing people making the same mistakes over and over when trying to shift the pounds. I'm hoping that some of you will get some benefit out of these methods. These methods can help you only if you are burning more calories than you are consuming in each day. The best thing to do is to find out how many calories you need to maintain your weight, then reduce this by 500 calories per day to lose weight. Once you are going, use the following techniques to speed up your progressג€¦

The best thing I have found that really speeds up my progress goes by a name called "substrate utilisation", it's a big word but not difficult to master. When you exercise at a rate of 60% of your maximum heart rate your body will use your fat as energy, this can only happen at a low intensity and when you have fasted for at least 6 hours. Obviously the ideal and best time to do this is first thing in the morning, go for a brisk 45 minute walk before breakfast, do this 2 or 3 times a week and after a while you will really see the difference.

Carbohydrates can be our enemy when on a diet but they can also be our friend. Carbs play a vital role in how the bodies metabolism is functioning. When we limit the number of carbs, our metabolism will start to drop drastically in order to preserve calories (the body thinks it's starving!). This will be fat burning to a halt - not what we want. In order to keep the metabolism and fat burning running at maximum level it's best to cycle carbs during the week.

Cutting the number of meals we eat is the worst thing to do when trying to lose weight. This will only cause the body to lower it's metabolism and go into starvation mode. The best thing to do, is only cut the portion size rather than the number of meals. In fact, it would be best to increase the number of meals you eat. This will keep fat burning at it's highest potential which is exactly what we want! About the Author: You know, there are ways to make losing weight MUCH easier... Stop Wasting Your Time With Diets That Don't Work This Weight Loss Program Click Here!is popular for a reason!

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