SUCCESS FITNESS: Muscle Building

Showing posts with label Muscle Building. Show all posts

Tips For Reaching Your Muscle Building and Fat Loss Goals!

Want To Sabotage Your Goals? Do This!

Want To Reach Your Goals? Do This!

Muscle & Fiction, Huh, what's that?

More than 96% of the people who start out on a diet and exercise program, fail to stick with the program after 6 to 8 weeks! Why?

ANSWER... Because they grow physically and mentally weary in that amount of time. Why? Because they become over-worked from the training routine and underfed from the inferior diet.

What do I mean? Well - - the person starts out with the best of intensions. Sets a goal for them self, starts a workout program that they found on the internet or magazine or their favorite celebrities "no-fail-program" to get in shape. They get all pumped-up and start first thing Monday.

Then...

By Friday night they are making any and every excuse they can conjure up in their mind to convince them self that it's "okay" to have a pizza or ice cream or any unhealthy delight that they crave that will surely go against the diet plan they started on Monday morning. You know it's true... it's happened to me, you and millions of other well-intentioned people.

Why?

Because they read and follow the advice of what I call "Muscle & Fiction" programs and literature. You are bound to fail, you will have no choice but to fail, because... you are following the fictional, inaccurate, fad diet advise.

Do you want the "2-Step-Secret" to guaranteed fat loss and muscle gain? Yes? Okay then, follow this.

#1... QUIT reading all the Muscle & Fiction Bullsh#t - There is no "eat-whatever-you-want-diet" for losing fat and getting in shape. If you allow yourself to believe that cr@p then you deserve to fail! Am I being harsh? NO, I'm being "HONEST" with you. Eat crappy foods and you'll build a crappy body. You can't defy the laws on nature, plain and simple!

#2-1... Do what makes sense and feels right - You can't take years of your life building an unhealthy body and expect to "make-it-healthy" overnight, especially eating processed, denatured and refined foods, it's IMPOSSIBLE, the human body was not and is not built that way - you have to build healthy blood which in turn builds healthy tissue, which in turn builds healthy bones, and you know what? - - that takes time, what kind of time? - not days, not weeks, but months - - and maybe a year or more if you have really abused your body! make sense? It better or you're doomed to failure if you think you can fool the 'laws of nature". People want to do it quickly, without pain and all pleasure, that's why "Muscle & Fiction" exists. It panders to your emotions, not you logical brain.

#2-2... Train and eat in a healthy fashion that is best suited for 'your-body" not someone else's. Weight train no more than three times a week. If you are weight training in a progressive, continuous regimen you will not be able to weight train more than three times a week. If you can weight train more than three time a week I can guarantee you are not training hard enough, if you train hard and intelligently, you will not be able to train more than three times a week!!

Eat to live, don't live to eat! You can create easy to make, delicious and nutritious foods that build you up and stop the cravings for sugar and sodium and fatty foods. Food to the body can be like a drug - eat the wrong foods and you'll trigger the mechanism for wanting more of the wrong foods and drinks. It's a vicious cycle that always end's in disappointment and frustration. Eat clean, eat healthy - lean meats - - clean carbs - - plenty of vegetables - - fresh fruit and clean water.

Soooooo..

Quit following the Muscle & Fiction - follow the best diet, and the best diet for you is that "diet that works for you" always.

"FREE" fat loss and Muscle Building Reports at http://www.MiloBodyBuilding.Com Dan Przyojski is N.F.P.T. Certified - Mr. Toledo - Masters Mr. Michigan - Writer - Author - Speaker and owner of http://www.BodyBuildingWithoutSteroids.Com

Article Source: http://EzineArticles.com/expert/Dan_Przyojski/1502675

Diet Plan To Gain Muscle - The A-Z Of Muscle Building Diet Plans

Without a diet plan to gain muscle, body building would be impossible. Have you ever worked out as hard as you could, following exercise routines that other big guys recommend, only to be disappointed by ZERO muscle gains? If you answered YES, chances are you haven't been following a diet plan to gain muscle. This article will discuss the essential components of any meal plan catered to building muscle.

The first thing you need to know about the diet plan to gain muscle is that it is going to have a LOAD of calories. Such a high energy intake is necessary because building muscle is an energy-consuming process and it consumes A LOT of energy.

20 X bodyweight (lbs) = daily caloric intake

Even this large amount of calories may not be enough for you, so if you don't notice gains, amp it up by another step until you do see results.

Protein is an equally important part of the diet plan to gain muscle. protein is the building block that makes up muscle, and without it, there are no raw materials for your body to use to construct more muscular tissue. Fish, poultry, beef and other meats, eggs and milk are all great sources of protein. Whey protein is another great source of protein very useful around work outs and early in the morning, when a quick source of protein is required.

Good carbohydrates and good oils make up the rest of the diet plan to gain muscle. You may have heard that carbs and fats are bad for you, but this is not the case. Your body absolutely needs both of these things. But in each category there are the good and bad types. Whole grain foods, potatoes, and fruits and veggies are great sources of good carbs, while coconut oil and olive oil fall under the good oil category.

Carbohydrates are important because they are the most readily available energy source, and certain oils are very useful for bodybuilding because they are the precursors to testosterone, your #1 hormone to put on muscle.

A commonly ignored component of the diet plan to gain muscle is water. This life-giving nutrient is absolutely essential in large quantities for muscle builders. Not only does it keep the body hydrated, but it also helps detoxify the blood and prevent the body environment from getting too acidic.

The diet plan to gain muscle is best served in 5-7 servings throughout the day. Try to keep the time intervals between meals to less than 3 hours.

Breakfast and the workout meal. These are probably your 2 most important meals of the day, as at these times your body is in an extreme state and in severe need of nutrients. Supplying it with fast absorbing nutrients like whey protein and sugars is great at these times. This is probably the only time that simple sugars are acceptable in your diet plan to gain muscle.

This is probably one of the most informative diet plan to gain muscle guides you will find. Make sure you stick to all this information and follow it closely. Coupled with a great work out plan and good rest this diet plan to gain muscle, will help you build faster than ever before.

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What to Eat to Build Muscle Fast - Top 7 Muscle Building Foods

Building muscle is not only about lifting weight. Your nutrition is also very important. The main thing you need to eat if you want to grow muscle is protein, due to the presence of amino acids within it. Of course, you should never underestimate the importance of carbohydrate intake, just make sure that you choose only complex carbohydrates. Simple carbs like white bread and potatoes have a high glycemic index. On the contrary complex carbs such as oatmeal and whole wheat bread can supply you with all the energy you need to complete your workout.

Here is the list of the top 7 muscle building foods:

Eggs: they contain protein of high biological value, which can be easily absorbed by the body. One egg contains 6 grams of protein and many vitamins such as B6, B12, E and D. It would be better to remove the yolk and just eat the white.
Tuna: it's a low cost muscle building food that is filled with proteins. It also doesn't contain any fat and you can eat it raw out of the tin or add it to you salad.
Milk: milk is full of calcium, vitamins and minerals and can protect your bones during hard workouts. It would be better to consume skimmed milk.
Lean red meat: red meat like beef contains, iron and B vitamins and is probably the most nutrient dense food. Make sure that you don't overcook it, because high temperature can damage its nutrients.
Chicken or turkey breast: they are excellent sources of protein and are very low in fat, if you remove the skin.
Cottage cheese: it's very slow digesting and is great as a late night snack.
Nuts: nuts like peanuts, almonds and macadamias can provide you with fiber, vitamin E, potassium, zinc and magnesium. They are full of healthy eats and can help you gain some muscular weight.

Make sure not to skip meals and eat every 2-3 hours. Keep in mind that if you don't eat enough your body will break down your existing muscle tissue to repair itself.

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Article Source: http://EzineArticles.com/expert/Alex_B._Marshall/254714

The Top Quality Foods for Muscle Building

The following paragraphs summarize the work of foods for muscle building experts who are completely familiar with all the aspects of foods for muscle building. Heed their advice to avoid any foods for muscle building surprises.

If you don't have accurate details regarding foods for muscle gain, then you might make a bad choice on the subject. Don't let that happen: keep reading.

To build muscle muscles you need to consume precise nutrients throughout the day and at specific intervals.

The nourishment you eat should contain a fair quantity high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat.

The best foods for muscle mass are the ones that present a balance mixture of quality proteins, carbohydrates, and fats.

You may already experience this: proteins are the finest foods for muscle gaining.

You need to eat quality protein at each meal, and healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders are cracking choices.

Boneless, skinless turkey or chicken breasts are also good foods for muscles building.

Protein helps to build muscle fibers, and so it is an important part of any bodybuilder's diet.

Your muscle gains will be negatively affected if your diet is low in protein.

You should consume a diet that contains 30 to FORTY percent of protein, depending on how much muscle you want to build.

Carbohydrates are equally fundamental foods for muscle building; they trigger an insulin response, which, in turn, allows for excellent cell growing by putting nutrients into cells.

Carbohydrates also add four calories per gram to your diet.

Many carbohydrates also have essential vitamins and minerals.

Starchy vegetables (such as baked potatoes, sweet potatoes, and yams); entire grains; oatmeal; and fresh fruit are some bang-up sources of carbohydrates.

Highly processed sources of carbohydrates prefer doughnuts, white bread, and other baked goods give only empty calories and are high in trans-fats (a type fat which is extremely unhealthy for you); thus, it's finest to stay aside from these.

It may be tough to believe that fats are also necessary foods for muscle building, but they should be consumed in moderation in a healthy bodybuilding diet.

Fats that contain high numbers of essential fatty acids, which must be taken in the nourishment we eat because the body cannot manufacture them, are the healthiest.

Linolenic acid and alpha linoleic acid are the two most common essential fatty acids; these are also known as omega-3 and omega-6 fatty acids, respectively.

They are usually found in some vegetable fats and fish love salmon.

Consuming a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day is one means to get the essential fatty acids you need.

These are superb foods for muscle gaining as they are high in essential fatty acids.

If you've picked some pointers about foods for muscle building that you can put into action, then by all means, do so. You won't really be able to gain any benefits from your new knowledge if you don't use it.

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Article Source: http://EzineArticles.com/expert/Shawn_Owen/810524

The Best Muscle Building Foods

Generally, there are about 10-15 top muscle building foods. Though this article lists specifics, feel free to select other foods from the same food group. The general aim is high calories, with good sources of carbohydrates and protein, as well as all the vitamins and minerals that aid in growing muscle fast.

Top Muscle Building Foods

Lean red meat - Packed with protein that provide the "building blocks" for muscle. Red meat also contains amounts of creatine, which helps with muscle ATP efficiency. Try to get a good, rare steak into you 2-3 times a week. Too much and you'll get constipated!

Eggs - Again, protein. Great to add to protein shakes!

Chicken - Source of protein, low fat.

Turkey - See above.

Pasta - This Italian specialty is absolutely jam packed with carbohydrates, which are essential in providing muscle building energy. Wholegrain pasta is the best.

Rice - Similar to pasta in that it's full of carbs. High glycemic index means that it will provide you with a long, consistent burst of energy.

Cereals - Carbs, carbs, carbs! Get as much of this stuff into you as possible every morning. Cereals contains complex carbs, and are particularly good to kick start your metabolism in the morning.

Bread - Again, carbs. Wholegrain is best, and also multi-grain.

Nuts - Good source of protein, and easy to snack on throughout the day.

Fish - The best natural source of good fats. Salmon and tuna a particularly good.

Obviously there are more good muscle building foods, but you should have the idea by now. Try to follow the rule of eating only whole, fresh produce. Processed foods are generally not a good idea, but feel free to mix some things up yourself.

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Article Source: http://EzineArticles.com/expert/Beau_Riley/16472

Bodybuilding Diet - Top Muscle Building Carbohydrate Foods

When it comes to creating a bodybuilding diet, you should not underestimate the importance of carbohydrate intake. While you definitely do require enough protein to ensure your muscles have an appropriate pool of amino acids available to form the basic building blocks of the muscle, if the carbohydrates aren't present, the fuel needed to assemble these building blocks is not being provided.

There are some weight lifters who prefer following a lower carbohydrate approach to building muscle, but often their gains will be slower than those who don't reduce this macronutrient from their bodybuilding diet.

That said, what are the best carbohydrates to be consuming? There is a vast number of options here, so deciphering which ones will be most beneficial is a smart idea.

1. Oatmeal

Oatmeal, both cooked and raw, is an excellent source of whole grain carbs that will digest slowly in the body and thus provide a steady rate of energy to the muscle cells. You can blend oatmeal in with your shakes, or combine it with protein powder after it's cooked to make a terrific meal when eaten alongside some nuts for healthy fat.

2. Rice

Rice is a staple of almost any mass gaining diet and for good reason. First, it's cheap. As many of you know who are trying to gain weight, eating 4000+ calories each day can get expensive! Rice is only pennies per serving so it makes for a great option for those trying to save money.

Secondly, it's quick. You can either opt for minute rice (which isn't quite as good, but still a decent option), or pre-cook a big back of long-grain or brown-rice at the start of the week and dish it out for each of your meals.

It will go well with a variety of protein sources and could even be turned into a pudding type of dessert if you really got creative.

3. Dextrose

When it comes to the post-workout period, dextrose should always have a place on your muscle building diet program. Dextrose will be absorbed rapidly in the body, thus will help create an insulin spike, allowing those amino acids from the protein you consume at this point to get into the muscle cells and start the repair and rebuilding process.

It can be mixed easily into any shake and again is very easy on the wallet.

4. Kiddie Cereal

Surprised with this option? That's right, kiddie cereal - all that sugary stuff you used to eat as a kid, can actually be a good part of a bodybuilding diet. There is one requirement though with this - it's that it's eaten immediately after your workout.

You see, at this time you want a fast reacting carbohydrate in your system, and kiddie cereals are just this. Plus, trying to gain weight should be fun since you know you'll be cutting out food once you get back on the fat loss bandwagon, so why not make the most of it?

One to two cups right after an intense workout can be absolutely perfect and really help you see the progress you're looking for.

So, have a good look over your current muscle building diet and be sure these are there. If not, it may be time for you to make some adjustments.

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