Posts Tagged ‘build muscle’
Monday, March 12th, 2018
If you are interested in bulking up, you probably are worried the only way this is possible is through consuming steroids and other drugs that help to accelerate the process. But this is not necessarily how you gain muscles. You can pursue a natural muscle development process, which calls for dedication and a bit of patience. In a few months, you can begin to see changes if consistency is upheld. While doing it, note that age is a factor that affects the process, so make sure to embrace exercises that are right for your age.
Adjust your Diet
Before you even think about any workout options, you would need to adjust your diet. First thing is to increase calorie intake, but not too much – just enough for your workouts. But while doing this, avoid junk as this will only make you to gain more weight and you don’t need that. Second ensure you are hydrated well. Consume enough water especially during workout sessions. Water keeps your energy levels up and gives you the lubrication you need for your joints.
It also supports digestion and absorption so you are able to get essential nutrients. Lastly, consider taking muscle building foods. Take more foods that are rich in omega-3s and omega-6s. Eat proteins, fiber, and carbs in plenty and also consider foods like eggs and nuts, which provide nutrients for muscle build-up.
Strength Training Exercises
To gain muscles, you need to work out. Nothing gives better results than strength training exercises. You have to be patient as this process might take time. Just do it daily and ensure to rest so you don’t exhaust yourself. Before you go into any training, it is advisable to first warm up so you don’t injure your muscles. Some jog or walk could help to prepare you for the practice. The objective is to get your heart rate up without burning many calories.
(more…)
Tags: build muscle, Diet, exercise, fitness, gain muscle, nutrition, tips
Posted in Fitness Tips | No Comments »
Friday, December 1st, 2017
As you probably already realize, getting into shape and losing weight will always be more difficult than you could ever imagine. The good news is that you do not need to struggle with it on your own. There is assistance out there. By taking the right supplements, you’ll be able to make progress much easier and quicker than you would otherwise.
Within this comprehensive guide, you will learn about human growth hormone supplements and how they can help you reach your goals.
(more…)
Tags: age, build muscle, fitness, gain muscle, health, hgh, human growth hormone, lose weight, muscle gain, supplement, weight loss
Posted in Medical, Supplements, Weight Loss | No Comments »
Friday, December 1st, 2017
Hemp protein is made from hemp seeds and it is considered to be a high-fiber supplement. Many people use it to enhance how much protein they get in their diet with other foods. Because it has higher than average digestibility, it is considered a good form of protein for athletes who are trying to bulk up and gain weight.
What is Hemp?
Hemp is a type of crop that is very diverse and can be grown for medicinal purpose. The hemp protein made from its seeds is mostly made up of 45% hemp oil, 35% hemp protein, and 10% carbohydrates. Because of these amounts, hemp is a good source of nutrition and it can have a lot of benefit to your health. (more…)
Tags: build muscle, CBD, CBD oil, food, gain muscle, health, healthy, hemp, hemp protein, muscle gain, nutrition, protein, supplement
Posted in Diet, Nutrition Tip | No Comments »
Wednesday, September 20th, 2017
Who doesn’t want bigger, stronger arms? Almost everyone who lifts weights will, at some point, do exercises for their biceps and triceps. Unfortunately, doing the same old curls and push downs won’t produce the results you want. If you are stuck in an arm-building rut, use the following six exercises to breathe life back into your workouts.
Biceps
Arguably the most famous muscle in your body, if you ask a child to show you a muscle, they’ll probably throw up an arm and do a biceps pose. Make your biceps something to be proud of by adding these unusual exercises to your arm training program.
- Weighted pull-ups
The biggest drawback of most curling exercises is that the amount of weight you can lift is limited by your ability to keep your body upright. Weighted pull-ups eliminate this problem so you are free to focus on curling your chin up to the bar.
Start out by strapping on around ten percent of your body weight, so if you weigh 80 kilos, grab a 7.5-10 kg dumbbell or weight plate. There is no need to be exact; round up or down according to the weights you have available.
Grab the pull-up bar with an underhand, shoulder-width grip. Without kicking with your legs, smoothly curl your chin up to touch the bar. Slowly extend your arms and repeat. Sets of 4-6 are ideal with this exercise.
(more…)
Tags: arms, biceps, build muscle, exercise, exercise technique, gain muscle, muscle building, muscle gains, triceps
Posted in Best Exercises | No Comments »
Thursday, July 27th, 2017
Hard work, proper training, and appropriate diet remain crucial for athletes willing to gain muscles, and it is difficult to succeed in sports without having these qualities. At the same time, various muscle growth enhancers, such as steroids or HGH, are becoming more and more popular among men and women who want to increase their muscle strength.
Among them, human growth hormone, or HGH, is one of the most widespread and arguably efficacious ways to help gain muscle mass. In this article, we will review the cases for and against HGH for bodybuilding and will conclude whether growth hormone should be used by athletes for muscle growth.
What is HGH?
HGH is a common abbreviation for human growth hormone, also known as somatropin. This hormone controls the processes of cell growth and regeneration in the human body. That is why it is undeniably crucial for our healthy and consistent development. Although the pituitary gland produces natural growth hormone sufficient for most people, some people can suffer from growth hormone deficiency.
(more…)
Tags: bodybuilding, bodybuilding supplements, build muscle, gain muscle, hgh, muscle gain, Supplements
Posted in Bodybuilding, Medical, Supplements | No Comments »
Thursday, March 30th, 2017
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the contact form.
In the past I have address those questions through e-mail, but often I do not have the time to reply to each and every question personally. I want to take a more proactive approach to answering Your Questions by posting them in the blog. This way we can be sure that everyone benefits from the Q & A.
Joe wrote:
“I have heard that too much caffeine can be detrimental to muscle growth because of its tendency to increase cortisol which has catabolic effects. That being said, it also stimulates testosterone production, so its actual effects are a little unclear. Here’s a little medical study I found on the web to back it up:
Dose effect of caffeine on testosterone and cortisol responses to resistance exercise.
Just curious if you’ve heard anything along these lines and I’m interested to hear your take on it.”
(more…)
Tags: build muscle, caffeine, coffee, cortisol, Diet, gain muscle, hormones, muscle gain, Supplements, testosterone
Posted in Supplements, Your Questions | 4 Comments »
Monday, March 6th, 2017
6 Muscle Building Supplements
For those who workout endlessly in the gym looking to increase their strength along with their muscle mass, starting with the right workout routine and proper diet is the first step. After a while, even with the best conceived diet and exercise plans, many do find that they hit plateaus which is when they start to look towards dietary supplements.
There are a couple time-tested, scientifically sound muscle building supplements that can be used daily and a few that should be used in cycles. Protein supplements and BCAAs are two examples that can be used daily, while products like creatine and HMB are better used in spurts of 8-12 weeks before cycling off for the same amount of time. To find out more about these products, read on!
(more…)
Tags: amino acids, bcaa, build muscle, creatine, Diet, gain muscle, Guest Post, HMB, muscle gain, nutrition, Supplements
Posted in Supplements | 12 Comments »
Thursday, February 9th, 2017
Muscle gain is not just about what you do in the gym. Although you can’t just eat your way to a dream body, your nutrition can enhance and help you on your journey to a leaner and a more muscular body. If you want to gain muscle faster, add these five foods to your shopping basket.
Meat – Beef and chicken
Protein is of course what your muscles are made of and it shouldn’t come as a surprise then that meat is good for muscle gain. Different meats are the easiest way to eat vast quantities of meat and protein isn’t the only thing going for them – meat also comes back with essential nutrients and vitamins.
The two best meats to opt for include beef and chicken. Lean beef is full of iron and zinc, which are essential for a healthy body. Furthermore, lean beef has a high level of amino acid, which will work together with insulin to promote and boost muscle growth.
You should also opt for chicken (if you’re also trying to cut, get rid of the skin) when looking for high quality protein. Chicken can help with bone health, which is a crucial part of muscle growth. Chicken can easily be spiced with different mixtures to make it taste delicious and ensure you’re not eating the same tasting food every day.
(more…)
Tags: bodybuilding, build muscle, Diet, eat, eating, food, gain muscle, muscle gain, nutrition
Posted in Bodybuilding, Diet, Nutrition Tip | No Comments »
Tuesday, December 6th, 2016
How to Look Like Thor
The results of Chris Hemsworth’s Thor workout are clear for all to see in the media. As the film and the actor remain subject to a great deal of interest, many news and entertainment outlets continue sharing the best traits of Thor. But how did the Australian achieve his impressive physique in time for his work on the fantasy-action film?
It was ex-Navy SEAL Duffy Gaver who trained Hemsworth, and pushed the actor to gain 20lb for the role. Gaver devised an eight week exercise plan, which he split into two.
During the first four weeks, there was a careful focus on helping Hemsworth gain the level of strength appropriate for the God of Sky and Thunder. The second four weeks were dedicated to fat loss…
(more…)
Tags: build muscle, Chris Hemsworth, exercise, fitness, gain muscle, gain weight, muscle, Thor
Posted in Celebrity, Exercise, Workout Routines | No Comments »
Thursday, December 1st, 2016
What IS beta alanine?
Beta alanine is a non-essential amino acid. This means that it’s produced by our body (in the liver) and it isn’t therefore essential to include it in our diet. However, weight lifters and body builders can, and do, benefit from taking it in supplement form to top up the levels naturally present in their bodies. It’s also naturally present in high protein foods such as meat and fish.
How does beta alanine work?
Most amino acids are the building blocks of protein, which helps give us a lean body. However, beta alanine does not help towards building protein, instead, along with histidine it is converted into carnosine which the body uses to increase stamina, improve strength and help build muscle. So, for more stamina, strength and muscle building, more beta alanine and therefore more carnosine is advantageous.
As we exercise, lactic acid builds up in our muscles, causing the pH to lower, in turn causing fatigue and the eventual end of our workout. Carnosine helps eliminate lactic acid and other by-products of intense physical exercise, and regulates the pH of the muscles allowing us to work out for longer. It also helps reduce post exercise recovery time, allowing for more rewarding workouts in quicker succession. (more…)
Tags: beta alanine, build muscle, creatine, fat loss, fitness supplements, gain muscle, lose fat, Supplements, workout supplements
Posted in Bodybuilding, Supplements | No Comments »
Wednesday, July 22nd, 2015
How to Deadlift
Deadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.
Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.
(more…)
Tags: back, build muscle, deadlifts, exercise technique, gain muscle, legs, muscle gain, Weight Training, weightlifting
Posted in Exercise Technique, Weight Training | 16 Comments »
Tuesday, September 24th, 2013
Are you in the market to gain muscle?
Building some hardcore muscle—without gaining fat along with it—is easier than you might think.
Here are some tips to start building muscle today.
Pump Up With Protein
Because muscle fibers are made up of many different proteins, protein is the #1 necessary ingredient to build muscle.
One study found participants who ate 20 grams protein every 3 hours significantly increased muscle building potential, compared with those who ate 40 g every 6 hours. [1] So, eating good amounts of protein throughout the day feeds muscles and keeps them raring to go.
The ideal daily protein intake is about 1 g protein per pound body weight. [2] So, a 200-pound man should eat about 200 g protein a day. Of course, this differs depending on individual needs.
The best high protein foods to eat are chicken, turkey, fish, lean beef, eggs, beans, nuts, milk, and cheese. [2]
Many bodybuilders also use protein supplements, which provide a heavy dose of pure protein. Whey protein powder is generally the best choice because it has high protein content and lots of muscle-building branched chain amino acids. [3]
Be careful, though. Protein shouldn’t make up more than 30% of your caloric intake. Too much protein increases risk of kidney problems, dehydration, and other issues. [4]
(more…)
Tags: bodybuilder, bodybuilding, build muscle, building muscle, Diet, exercise, fitness, gain muscle, muscle gain, nutrition, workout
Posted in Bodybuilding, Diet, Fitness Tips, Nutrition Tip | No Comments »
Thursday, September 19th, 2013
In the eternal quest to perfect your body, a lot of methods and training regimens will only let you down. However, if you want to build muscle like a pro, hypertrophy training is one of the most effective methods.
When it comes to building muscle mass and strength fast, hypertrophy training can give you results in almost half the time that other strength training regimens take.
This kind of efficiency is what makes hypertrophy training so popular among body builders, but it is important know a few tips and tricks first.
Here are five tips for building muscle with hypertrophy training.
(more…)
Tags: bodybuilder, bodybuilding, build muscle, building muscle, gain muscle, hypertrophy, muscle gain
Posted in Bodybuilding, Fitness Tips | 3 Comments »
Tuesday, September 17th, 2013
Take Your B’s to Build Huge Bis
Few people know the 8 B vitamins by name, but were you aware that they all contribute to the body’s ability to build muscle? They are often referred to as the vitamins that provide immune support and while this is helpful when training hard which can place a stress on the immune system, their role extends far beyond this.
Each plays a role in the metabolism, which is the processing of the foods we eat to ensure the release of energy needed to power muscle function, but also helps to support the nervous system to make co-ordinated movement possible. Here we take a look at each in turn, considering their importance and where they can be sourced from the diet, as well as how else you might be able to top up your intake of these essential nutrients.
Vitamin B1
Also known as thiamine, this vitamin is needed for the production of ATP, the substance which the body uses for energy release to enable muscle contraction to occur during weight training. It’s therefore no surprise that tiredness can be a sign that you aren’t getting enough of this micronutrient, which can interfere with the effort you are able to put into training.
Thiamine also controls the movement of electrolytes across cell membranes, which is needed for the nerves and the muscles that they control to function. The richest sources of this B vitamin are meats, brewer’s yeast, whole grains or cereals that have been fortified with b vitamins; in many countries it is mandatory that refined flour and white rice have thiamine added to them, as the processing removes the majority of this vitamin.
(more…)
Tags: build muscle, Diet, food, health, muscle gains, nutrients, nutrition, vitamin b, vitamins
Posted in Diet, Healthy Lifestyle, Nutrition Tip | 6 Comments »
Wednesday, August 28th, 2013
Today we talk about testosterone, which is the “male hormone” in the human body. It may be hard to believe, but the hormone is present in both men and women’s body, so everyone has it.
This article will cover the following key points: correlations between behavior and testosterone, the psychological effects on the human mind, the internal and external changes in both men and women, a series of myths and reality facts and of course, a series of conclusions.
This will not be a post designed to sell any supplements. My purpose is not to defend steroids or testosterone boosters, not to bash them. These are the facts. This is the truth.
Testosterone and Behavior
In terms of behavior, there are some who believe high testosterone levels can cause aggressiveness and irrationality. But the truth is that, like any other hormone found in the human body, it influences our brain activity. This particular hormone intensifies the brain activity and the adrenaline levels in our body, so we become more and more agitated and we lose track of our peaceful calm side.
(more…)
Tags: aging, build muscle, libido, muscle gains, muscles, steroids, Supplements, test, testosterone
Posted in Bodybuilding Myths, Medical, Research, Supplements | 1 Comment »
Friday, August 23rd, 2013
Bodybuilding Cooking Tips to Build Hugeness
If you’re interested in bulking up, then you may be aware of the fact that you need to change your approach to both diet and exercise. Although the fitness portion won’t be easy, you probably know that you need to start a program of weight training that involves scheduled increases in order to gain muscle mass. On the diet front, however, you may not have a very good idea of how to go about bulking without gaining fat in the process.
If you’re cooking for someone whose goal is to bulk, all you need to worry about is making that healthy food taste great. While I don’t have to time type out all of my recipes today, here are at least some tips to get started.
You’ll almost certainly have to increase caloric intake, but it doesn’t take a genius to know that adding high-calorie foods isn’t enough; they have to be the right foods. Donuts and soda aren’t going to cut it, even if they can help you to more easily reach your caloric goals. For this reason, you need to create a fitness-friendly diet that delivers the nutritious balance required to help you create the bodybuilding physique you crave. Here are just a few tips for your kitchen that will have you cooking like a pro and help you to reach your goals in no time.
(more…)
Tags: bodybuilders, bodybuilding, build muscle, cooking, eating, fitness, food, muscle building
Posted in Bodybuilding, Diet, Nutrition Tip | No Comments »
Monday, July 15th, 2013
How to Construct a Muscle Building Diet
Aside from opting for the right weight lifting strategies, what you consume before and after a workout is the most important piece of the muscle growth puzzle.
Get this: you can lift as hard you can, sweat as much as you can and spending endless hours in the gym, but as long as you don’t provide your body with the right stuff—diet-wise—your hard work will be futile.
Therefore, if you don’t want to compromise your hard effort and really seek to pile on the muscles faster and more efficiently, here are the diet guidelines you need to live by.
It starts with protein
Yes you know it. Every gym-rat out there is well aware of the importance of protein in muscle growth and proper recovery. If you’re protein-deficient, you won’t achieve any muscle growth no matter how committed you’re or how hard you push yourself in the gym.
Most studies and experts recommend shooting for at least 2g per kilo of bodyweight of protein. This amount may vary from one gym-rat to the next. But the harder you lift and push yourself in the gym, the more protein you’re going to need.
(more…)
Tags: build muscle, Diet, eating, food, muscle, muscle building, nutrition
Posted in Bodybuilding, Diet, Nutrition Tip | 1 Comment »
Wednesday, May 29th, 2013
What are the best carbs to help you build muscle or lose fat?
More than often, you’ll get this response: “Stay away from simple carbs and focus on complex carbohydrates, since they digest slowly and provide your body with a constant stream of energy”.
I can’t tell you how many “fitness-experts” give this response to their clients on a regular basis. Of course it seems to make sense, but there is actually some science suggesting otherwise.
Many people believe that as long as a carbohydrate digests slowly, it should keep your blood sugar stable and make it less likely for you to gain fat.
But the truth of the matter is that structuring your nutrition program around “slow-digesting carbohydrates” is actually not an effective way to get the nutrition you need.
There are actually 4 primary reasons why this is the case. Let’s go ahead and take a closer look…
(more…)
Tags: build muscle, carbohydrates, carbs, food, gain muscle, muscle, muscle gains, muscles, nutrition, workout
Posted in Diet, Nutrition Tip | 3 Comments »
Monday, April 1st, 2013
Hydrate for Health
We all know that it’s important to get eight glasses of water each day in order to ensure that our bodies are properly hydrated and that waste and toxins are flushed out of our systems.
When you engage in intense exercise, a lot of fluids can be lost to through sweat, increasing the need for not only water, but also essential electrolytes that allow your body to retain the life-giving fluids you drink.
While you might not think that pumping iron is as intense as running a marathon or swimming laps, the truth is that lifting weights can make you sweat.
That said, there are other reasons why staying hydrated before, during, and after your weight lifting regimen is important. In case you didn’t know it can have a dramatic effect on the results of your workout, as well as your overall state of health.
Here are just a few reasons why you should definitely strive for optimum hydration.
(more…)
Tags: build muscle, gain muscle, h2o, health, healthy, hydrate, hydration, muscle building, muscle gains, nutrition, water
Posted in Fitness Tips, Healthy Lifestyle, Nutrition Tip | No Comments »
Thursday, March 7th, 2013
If you are weight training to build muscle, your biggest goal is to keep your body mass index in check. Body builders around the world will tell you that having the perfect, sculpted body is also about staying lean and keeping your body fat at a minimum.
To be pure muscle and no fat you have to find creative ways to exercise, but you also have to eat the right food. In order to sculpt your muscles, you need food with enough protein to keep you energized, but also food that helps burn fat – you also want to suppress those unwanted cravings.
Here are 5 great foods for burning fat and building muscle.
-
Oatmeal.
Oatmeal is the secret weapon for a lot of body builders that want to sculpt the perfect body. Eating oatmeal 1 to 2 hours before an exercise or weight lifting session will give you an adequate amount of sustained energy, which will allow you to work out longer. Oatmeal is also great at regulating your blood sugar levels, which can stave off cravings. It is also a great source of fiber, which can prevent your body from storing excess fat.
(more…)
Tags: build muscle, Diet, fat loss, food, foods, gain muscle, health, healthy, lose fat, lose weight, muscle gain, nutrition, weight loss
Posted in Diet, Nutrition Tip | 3 Comments »
\
