Why Proper Muscle-Building Nutrition Will Literally Make Or Break Your Success

One of the biggest mistakes most trainees make is in their diet. They think that as long as they go to gym, trained hard and never worry about their nutrition, they will surely get big and build muscles.

Many top experts consider nutrition to be even more important than what you accomplish in the gym. The fact is when you train hard and break down muscle fibers, your body requires proper nutrition to facilitate recovery and muscle growth.

When you trained hard you must provide your body with high quality of protein, carbohydrates, fats, minerals and water throughout the day.

When it comes to building muscle, the most important thing to realize is you must consume more calories than your burn.

This does not mean you can consume any calories like, chips, ice creams or French fries because not all calories are created equally.

You must consume proper calories for gaining lean muscle weight.

There are 3 food groups that you should be consuming for proper lean muscle gain.

Protein

This is the most important nutrient for building muscle because it is responsible for muscle growth and repairing damaged muscle tissue.

You should be consuming 1-2 grams of protein for every pound of body weight daily. So if you weigh 150 pounds, you should be consuming 150-300 grams of protein every single day. Some of the high quality proteins are

Poultry
Lean Red Meat
Fish
Eggs
Skim Milk
Nuts/All Natural Peanut Butter
Cottage Cheese
Whey

Carbohydrates

Carbohydrates are also important because it provides energy for your body and brain. Carbohydrates aid in the absorption of protein and eventually broken down into simple form like glucose. Choose carbohydrates that are on the lower end of glycemic index (such as oatmeal, brown rice or apples) as they provide your body with a steady stream of energy and prevent large fluctuations in blood sugar levels.

Fats

If you want to achieve maximum gain in muscle, do not be afraid of fats. Not all fats are created equally. Consuming a right amount of unsaturated fat daily will accelerate your lean muscle gains while also minimizing the rate at which you store body fat. Some good sources of unsaturated fat are flaxseed oil, olive oil, sunflower oil, walnuts, all-natural peanut butter and avocados. A bit of saturated fat is okay, just don’t go overboard.

http://muscle-gain-truth.blogspot.com/2007/04/why-proper-muscle-building-nutrition.html

By Travis Liu Published: 5/12/2007

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The Basics Of Muscle Building For Senior Citizens

Body building workout programs aimed at muscle building aren’t just for the young bucks. Strength training actually is just as beneficial, if not more, for senior citizens. Read this article to find out how and why.

No matter what your age, anyone can benefit from a bodybuilding workout routine. Your muscles are very important to the proper functioning of your body. Muscle building programs can benefit your bones and connective tissues as well as increase your overall health. For senior citizens, a muscle building routine should definitely keep in mind the following components and ideas.

Senior citizens beginning a workout program should always start out very slow. Ideally, weight training with free weights should begin at one pound. For those using weight machines, try to start on the lowest possible weight level. Remember to go at your own pace when you are beginning to weight lift. This will help you avoid injury and soreness.

Senior citizens should also keep their workout routines fairly short. In fact, many people recommend splitting up your weight training program into two shorter sessions per day as opposed to one long weight training session. Weight training should be done three times a week for maximum benefits.

An ideal weight training program is one that focuses on the development of all the major muscle groups. In the most basic weight training curriculum, this would include the legs and buttocks (hamstring, calf, and quadriceps), the arms (triceps and biceps), the shoulders, the back, and the abdominal muscles. For senior citizens, consider focusing on working out alternate muscle groups on different days to avoid lactic acid build up which can lead to muscle soreness.

One common misconception when beginning a weight training program is that the number of repetitions must increase in order for progression to occur. This simply is not true. When your weight training has reached a plateau, you should increase the amount of weight, not the amount of repetitions. In fact, most experts only recommend ten repetitions as a maximum for most exercises.

When you first begin an exercise routine, you should expect a small degree of soreness. This is especially true for senior citizens who may also have trouble with arthritis or degenerative connective tissues. However, try to stick with a workout program. You will find that any current problems you have may benefit from a muscle building routine .

Everyone can reap the many health benefits that come from a proper weight training program. Senior citizens may need to exercise with a bit more caution, but will definitely be able to tell a difference in the way they feel after starting such a program. As always, please check with your doctor before beginning any bodybuilding workout routine.

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Proteins Needs for Your Muscle Building Nutrition Plan

If you want to gain muscle then you need to eat protein. But how much do you need for optimal gains?

If you are looking to build muscle, or lose fat, you have undoubtedly heard about the benefits of protein. It seems that nearly everyone seems to think that more protein means faster muscle gains. I am going to give you the straight truth on protein intake as it relates to your muscle building nutrition plan.

As with nearly everything, there are individual differences that come into play when determining the correct protein intake for you. First and foremost is your lean muscle mass. Please notice that I did not say your "weight."

Muscle is largely compromised of protein, while fat is not. As muscle breaks down and rebuilds it requires protein to do so. Fat does not. For this reason you need to look at your lean body mass (LBM), not your body weight, when determining your protein intake.

To determine your LBM you will need to have your body fat percentage tested. Let’s say we have a 200 pound man who has a body fat percentage of 15%. This would mean that he has a LBM of 170 pounds (200 * 85%).

A good guideline for most people who are lifting weights regularly is to consume 1-1.5 grams of protein per pound of LBM. Exactly where you fall in that range will be determined by a variety of factors.

The first factor is your goals. If your goal is simply to maintain your lean muscle mass then you can move towards the lower end of the range, whereas someone trying to gain muscle would move towards the higher end.

Another factor is your hormonal profile. There are many hormones that will dictate the correct protein intake for you, but one of the most important is testosterone. Testosterone dictates how much protein can be utilized by your muscles. Someone with very high testosterone levels can utilize much more protein than someone with lower levels. This is why anabolic steroids (testosterone derivatives) are so effective (albeit dangerous).

While these factors are important in determining the correct protein intake for you, the main factor is the make-up of the rest of your diet. For example, someone consuming 3000 kcal from fats and carbs will need less protein than someone consuming 1500 kcal. So if you are on a hardcore muscle building nutrition plan where you are eating everything in sight, you will actually need less protein. Conversely, if you are on a low-calorie diet your protein requirements will be higher.

These are just some of the factors that go into determining your daily protein needs. Remember that proteins are just the building blocks for muscle. Without a well-designed training program you won’t be able to put these building blocks to good use.

Get a muscle building nutrition plan and a FREE muscle building report on "The 13 Reasons You Suck at Gaining Muscle."

By Tony Schwartz Published: 7/12/2008

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One of the Best Muscle Building Secrets

Recovery is the name of the game when it comes to building muscle. Learn how to do it effectively with this muscle building secret.

If muscle building is your goal then you need to pay attention to your recovery. After all, this is where muscle is built. A great training program will put you on the right path, but if you don’t take measures for optimal recovery then don’t expect to be stronger or bigger at your next training session.

Of course, the main factors involved in good recovery are proper nutrition, sleep, and supplementation. But there are some other things that can be done to speed up the recovery process and allow you to build muscle and strength at a faster rate.

One of the best muscle building secrets I have found is the use of Epsom salt baths for muscle soreness relief and faster recovery. The special thing about Epsom salt is that it contains high concentrations of magnesium.

Magnesium is typically deficient in most hard training athletes. This can be corrected through traditional magnesium supplementation, but Epsom salt baths have some unique benefits that can’t be achieved with oral magnesium supplementation.

The first is that the magnesium is absorbed through the skin. This has two benefits that go above and beyond oral magnesium supplementation. The first is that the magnesium bypasses the stomach and liver which means that it is easier to increase blood levels of magnesium with Epsom salt baths. The second is that since the magnesium is absorbed through the skin there is no stomach discomfort to contend with, which is a frequent complaint of those taking oral magnesium supplements.

Epsom salt baths are also very calming to the body. The magnesium helps the nervous system to relax, while the heat from the bath relaxes the muscles, not to mention the calming affect that a relaxing bath has on the mind. When these factors are combined you get a powerful recovery-promoting effect.

The one caveat to Epsom salt baths is that they can’t be done too frequently or too soon after a workout. Either one of these situations will negate the beneficial effects and may even make the recovery situation worse. It is highly recommend that you seek the advice of a professional if you want to successfully incorporate Epsom salt baths or any other recovery procedure into your training program.

If you are struggling to get stronger from one workout to the next, or are having trouble gaining muscle quickly, then you may need to look at your recovery between sessions. Remember that just because you are not sore doesn’t mean that you’re recovered. There are a variety of other indicators to look for and many additional recovery modalities to use, all of which are outlined in Athletic Muscle Building.

Learn more of the best muscle building secrets and get a FREE report on muscle building called "The 13 Reasons You Suck at Gaining Muscle."

By Tony Schwartz Published: 7/23/2008

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Yogurt, Calcium, Vitamin D, and Muscle Building

A new study has been released that at first glance may prove that a higher amount of calcium can make a difference in your muscle building efforts. But this articles takes a deeper look at the results and uncovers how to truly interpret the findings.

Anyone looking to take the "natural" route to muscle building and quality weight gain is always on the lookout for anything to get a leg up on their physiques. Well, recently a study was conducted that may give some positive nods to yogurt, calcium, and vitamin D….(notice I said "may").

Here’s the study first, then at the end of this article I’ll give you my personal thoughts on whether this will actually make a difference in building muscle mass or not: The International Society of Sports Nutrition Conference grabbed a group of 35 women, all an average age of 19. They were all considered calcium deficient because they didn’t consume a minimum of 800 mgs of per day. The study lasted 8 weeks, and they were required to weight train.

The 35 women were divided into 3 groups. The first group were given yogurt at specific times, the second group protein, and the third carbohydrates. The protein and carb groups were to continue to eat as they had before the study began, meaning that they were still going to be consuming a low or deficient amount of calcium. The yogurt group, however, ate three servings of yogurt, which contained 200 mgs of calcium and 40 units of vitamin D per serving….which equals a total of at least 600 mgs of calcium and 120 units of vitamin D per day from the yogurt alone.

As soon as they would complete their strength training workout, the protein group would drink some type of sports drink. The carb group would drink a carb-only beverage. The yogurt group would consume one of their yogurt servings. However, for all three groups the amount of calories eaten post workout was 100 calories, regardless if it was a sports drink, a carb-only drink, or a serving a yogurt. Well, after the 8 week study was completed, it was noticed that the women in the yogurt group had the biggest gains in muscle building and strength gains.

Now, my take:

First off, keep in mind that the minimum recommended daily amount of calcium is 800 mgs, according to the study. The women in the yogurt group got 600 mgs of calcium from the 3 yogurt servings per day. That’s still 200 mgs below the minimum requirement. The problem with the study lies in that we don’t know for certain how much other calcium those women consumed from the other foods that they ate during the 8 week study. We don’t know if the addition of the 600 mgs of calcium from the yogurt to what they were getting from everything else was enough to push them above the minimum requirement of 800 mgs or not.

Also, another issue I have with this study is that it doesn’t say if these women had ever weight trained before this study or not. There’s a big difference with someone training for the first time in their life and someone that is a seasoned exercise enthusiast. They’re body’s response to workout programs are going to be very different in the initial stages. Someone that has never trained is going to get an immediate and bigger boost from a workout routine than someone that has been at it for years.

In addition, although the study does conclude that the women in the yogurt group / higher calcium group did have a higher degree of muscle building and strength gain than the women in the other two groups, it doesn’t specify exactly how much. Hey, the yogurt group could have only gained half a pound more of lean muscle mass than the other groups, which would technically be considered having gained more muscle. But, when taking a look at the bigger picture, half a pound of lean muscle mass built after 8 weeks of hitting the weights isn’t anything to brag about. That’s not even really noticeable in the mirror.

So, at the end of the day, take studies like these with a grain of salt if muscle building is your goal.

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Muscle Mass Building Workout – The Key Exercises

If you want a workout to build maximum muscle mass in the least amount of time, you have to include most if not all of these key exercises for the best results.

If you’re interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?" The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you’ll do yourself a world of good by throwing it out the window.

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what’s called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn’t stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you must include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don’t include any of these exercises, then don’t expect to grow very much, and don’t expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn’t gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn’t doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody’s favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of only compound exercises, which in fact doesn’t look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven’t tried any of them before then you will be in for a treat. They’re tough, they’re demanding, they take sweat and grit and everything you got. They’re not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com.

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The Biggest Muscle Building Myth

Perhaps one the biggest myths going around your local gym is that of "muscle pumps" and how they affect your muscle gains. We give you the honest truth about muscle pumps, and whether they have any control over your gains or not.

Perhaps the biggest muscle building myth out there amongst average weight lifters in the gym is what I call the Muscle Pump Misconception. Simply put, people think that the muscle pump they get in the gym whilst working out has something to do with how much muscle they will put on. This couldn’t be further from the truth. Don’t know what I mean by muscle pump? Basically, it’s when your muscles start to burn and tighten-up during your workout, and they look bigger and harder. Muscle pumps happen all the time and make you feel great. They occur simply because of more blood going to your muscle tissue. Come on, I’m sure you’ve all experienced muscle pumps before. You look at yourself in the mirror and flex your muscles, and you look bigger and more ripped than when you first walked in the gym.

But the misconception that people have with muscle pumps is that they believe it has something to do with their muscle gains. They believe that if they get a bigger muscle pump during a workout, they will build more muscle mass. This is simply not true. Your "pump" will eventually go away after a little while, and it has no effect whatsoever on how much muscle you will build. You would be surprised as to the amount of guys out there who rate how well their workouts went according to how much of a pump they got. It’s also common for them to use lighter weights and higher reps for a better muscle pump. Sure, it will give you a great pump! But will it help you build muscle? Definitely not.

Remember that your muscles only grow when you are resting and eating properly, not when you’re working out. Train properly by using heavy weights and low reps, and increase the weight or the amount of reps performed each and every week. Forget about your muscle pump, it has no effect on your results. So don’t be a statistic in the gym and be fooled by muscle pumps. Train properly with 100% intensity and forget about your muscle pump and you’ll be doing yourself a favor.

If you want to learn the truth about building muscle then check out the Building Muscle Guide. It covers everything you need to know including how to perform effective muscle building workouts, eating properly, and taking the best bodybuilding supplements.

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Chiropractic Medicine: Quick Muscle Building Secrets

Learn the quick muscle building secrets of visiting a chiropractor.

If you’ve been lifting weights for any significant amount of time then you undoubtedly have a few aches and pains. You should know that a lot of these are avoidable with a well-designed training program and proper exercise technique. But some wear-and-tear on your joints from lifting heavy weights on a consistent basis is inevitable.

So what do you do about these aches and pains that decrease your intensity in the gym or keep you from training altogether?

I’ve seen a variety of strategies to deal with these issues, from high doses of painkillers to topical menthol creams. The problem is that nearly every popular strategy for dealing with pain is based on treating the symptoms and not the cause. While this may work in the short-term to allow you to have productive training sessions, it is not a good long-term solution. Since these remedies only numb the pain, they can actually cause the underlying issue to worsen over time.

I find that one of the best long-term solutions is chiropractic adjustments. Now, chiropractors have gotten a bad rap as voodoo doctors who don’t know what they are doing. You should know that chiropractic medicine can work quite well, but like any field, many of the practitioners are not very good at what they do.

To insure that you find a good chiropractor ideally you would get a recommendation from someone you trust who has gone through the same issues. Otherwise, look for chiropractors who primarily treat athletes (especially at the professional level), as this increases the chances that your chiropractor will be familiar with your specific issues and how to treat them.

The basis of chiropractic medicine is adjustments to the spine. The theory is that when the spine is properly aligned the rest of the body will function better, since the spine is the center of our nervous system. Many chiropractors combine spinal adjustments with other therapies such as joint manipulation and deep-tissue therapy.

One of the reasons chiropractors have gotten a bad rap is that it is necessary to continue to visit a chiropractor on an on-going basis to get the best results. This is especially true if you are lifting weights consistently. Since you are constantly stressing the joints and muscles with your training, it only makes sense that your alignment will continually be thrown-off. So in order to maintain your health it is necessary to visit your chiropractor 1-2 times per week initially, and then once every 1-2 weeks thereafter.

I hope I have shed some light on the benefits of chiropractic for those that maintain a rigorous training schedule. The best quick muscle building secret is to always remember that your recovery between training sessions is of paramount importance since this is the time your muscles grow stronger and larger. If your body is not in the healthiest state possible then you can’t expect to recover and progress optimally. Chiropractic medicine, combined with a scientifically-designed training and nutrition program, should be a part of your recovery arsenal.

Get more quick muscle building secrets and a FREE report on muscle building called "The 13 Reasons You Suck at Gaining Muscle."

By Tony Schwartz Published: 7/15/2008

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A Review of No-Nonsense Muscle Building By Vince Delmonte

This is a review of no-nonsense muscle building book by Vince Delmonte. The review looks at some of the important planks of the No-nonsense Muscle Building ebook.

Have you tried to gain weight and build muscles in the past and failed? It could be you just want to look and feel better or perhaps you want to look more like the professional fitness people such as Vince Delmonte. Truth is you are not alone!

Several years ago, I was skinny and not able to find the right size pants for myself. Even though I was not happy with my situation, I did not know what to do about it. I was not looking to be like a professional fitness trainer or anything like that. I just wanted to be thick enough to find the right size pants for my age. But you don’t have to be like me. By reading this review of No-nonsense Muscle Building today, you are pointing yourself toward success.

There are no shortages of books, equipment, diets and organization that purport to help you build muscle and gain weight, but there is an acute shortage of ones that can really deliver on the promises and your desires. It takes discretion and some due diligence to be able to find these valuable few. Vince Delmonte’s No-nonsense Muscle Building book appears to be a handy and useful resource for anyone who desires to build muscle and loose fat.

In his book Vince takes you through the range of what you need to do to loose fat and build muscle. He takes you through everything from the what, when and how of exercises, diet, rest and recuperation to the nine growth principles and the role of hormones in your quest to loose fat and gain muscles.

What exercises you need, when and how much of each, what foods to eat, how much and when to eat, when to rest and how much rest is necessary are all covered.

No-nonsense Muscle Building workout methods are couched on what Vince call the nine growth principles. Vince is careful to drill into you the need to understand and properly implement each and every one of your workouts to ensure proper gains. As part of the 9 growth principles, Vince Delmonte explains the importance of rest and recovery in your path of Fat loss, muscle building and muscle gain, giving attention to techniques for speeding up recovery.

No-nonsense Muscle Building also teaches that hormones play a crucial role in muscle building and does not ignore this importance. It actually devotes a whole section to this and gives you tips on diet and training that enhance muscle building hormones.

One basic and obvious fact that we tend to forget, that Vince Delmonte points out is that the muscle we are looking for has always been there. When we talk about building muscle, we seem to forget that the muscles have always been there, but being veiled by layers of fat. It is when we burn the fat and feed the muscles, that we are able to reveal the ripped body that lies beneath.

No-nonsense Muscle Building is more like a plug and play type program. Everything is laid out in details for the user and all you have to do is to follow the lead.

Be warned that you might have to re-read some sections to get the proper understanding of what No-nonsense Muscle building is talking about.

That could be negative or positive depending on how you look at it. It is positive if you think of it as giving you detail and a better understanding of what you have to do to achieve your goal and negative if you think of it as more work.

Altogether, Mr. Vince Delmonte has delivered a great resource for fat loss and muscle gain. For anyone desiring to loose fat, gain muscle, No-nonsense Muscle Building would be a valuable addition to there resource base.

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