Branched-chain amino acids, which are commonly referred to as BCAAs, include amino, isoleucine, valine, and leucine. Your body cannot make them out of other amino acids, which means you must ingest them via nutritious food or BCAA supplements.
BCAAs make up 40 percent of your essential amino acid requirements each day and for good reason. Amino acids are responsible for facilitating most of your bodily functions including muscle growth, digestion, and hormone production.
Ingesting enough BCAAs, via food or supplementation, leads to the following health benefits.
Many people are easily deluded that they can increase their muscles’ level by simply drinking whey protein without working out. Yep, the lure of protein is that strong. You would be more likely to find someone who enjoys exhausting him/herself reaching their goal. Everybody wants to have a perfect body, while only a few enjoy the idea of sweating in the gym.
Protein shakes, on the other hand, are a convenient and affordable way to the desired biceps and triceps. But you might read a review that you stumbled upon on the internet, and it turns out that those shakes have a lot of downsides. So, let’s check out what happens when you drink protein shakes without sweating in the gym.
Most people who exercise do so for two main reasons – to lose weight or to build muscle. Sometimes these can be done concurrently. In order to lose weight people do cardio exercises which help in shedding the fat. They also focus on burning more calories than they are consuming. Building muscle is a bit more complicated because it requires eating and exercising in the right way. A lot of lean men and women fail to build muscle because they think it is as simple as lifting some weights and waiting for the results. Building muscle takes hard work, consistency, and most of all knowledge on how exactly you can pack on the muscles.
So here are 8 tips to get you started on your bulking journey.
1. Eat Enough
As you work on increasing the size of your muscles you must provide your body with enough food to support this growth. It is important to consume enough calories to ensure that you are taking in more calories than you are burning. A calorie deficiency leads to weight loss so aim for the opposite. Taking in more calories leads to weight gain and when coupled with weight-training this will result in muscle growth.(more…)
Here is an interesting guest post by a good friend of Project Swole. He wishes to remain mostly nameless (aside from mentioning his name is Andy), but trust in me he is smart and experienced, and I think this piece will really connect with most Swole readers.
“It’s unpleasantly like being drunk.”
“What’s so unpleasant about being drunk?”
“You ask a glass of water.”
– Douglas Adams, British author, and humorist
Human beings like habits, as a rule. It’s like that old phrase, “If it ain’t broke, don’t fix it.” So, if we do something, and it works out ok, we’ll do it again.
Good or bad, habits allow us to predict the future – if I do this (exactly as I did yesterday), I know what will happen. Habits equal proven outcomes. Get on this train at this time in the morning, and I’ll be at work on time.
And if those habits are linked to a reward of some description, anything from a hit of dopamine in the brain by achieving a specific goal or, heaven forbid, one of a human being’s primary rewards – either food or sex, we’ll be back same time tomorrow, guaranteed, with our plate in our hand, as it were.
Habits provide routine, and for us, routinely provides security.
Unfortunately for us, some habits don’t sit well with others, and the rewards each brings actually off-set against one another, which kind of defeats the object. Take, for example, the diabetic cake-shop owner. You get my point. In fact, like the rest of our existence, it’s all just one big juggling act, seeing what works, what doesn’t, what affects something else, and so on, and hoping for a happy medium somewhere along the line.(more…)
You have to remember that you can start to really change your life when you are working out and trying to build muscle as fast as possible. Someone who is trying to build muscle needs to have a plan, and it is much easier for you to start following a plan. This plan helps you get the best chance to have the muscles you have always wanted, and you can do this if you are young or old. You look your best, and it all happens in about 90 days.
Follow these steps, make a plan, stick to it, and live healthy for 90 days. When you see what you accomplish and how you feel, you might never stop.(more…)
I don’t know about you, but when I first started working out I was confused as hell. The typical commercial gym has around 100 different machines. How on earth do you know which ones to use, which are more important than others and which are not as important? Or better put, not optimal for your personal goals.
If you are just starting to get your feet wet with exercising, that may be overwhelming. I know it definitely was for me. But worry no more, this article will go right down your alley. I am going to give you a list of just 7 exercises you need to do in order to get muscular.
Yes, you can do it with just 7 basic exercises. It is more efficient, it takes less time, and most importantly, it works.
But let’s start with the very beginning, shall we?(more…)
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.
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…)
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.
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.
“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: