6 Pack Abdominals

Posts Tagged ‘weight gain tips’

  

Depending on where you look there is a lot of great information out there on how to build muscle up. However provided here are a few seldom mentioned tips that can certainly aid you in your quest for muscle mass. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Consume healthy fats. These are essential for correct functioning of many parts of the human body like the brain, heart, production of energy and the regulation of hormones too. Oily fish, natural peanut butter, avocado and oily dressings are all excellent sources of this.

Consume casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.

Ingest between 20 and 30 grams of whey protein as soon as you can on waking. Immediately on waking up drink a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target.

On body parts you find difficult to grow try using dropsets. This is a very intense technique that can stimulate growth in even the most stubborn body part. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Keep going with this process as many times as you can but be aware that you will experience extreme burn and be very sore the following day.

Ingest lots of water. It is wise not to understimate the benefits of being well hydrated during the entire day. water is critical for many reactions in the body especially muscle building ones.

Stay educated and keep learning. There a great variety of alternative strategies to develop your physique. try different things see what works for you and what doesn’t and take the best.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. Good luck.

Technorati Tags: build muscle mass, build muscle up, weight gain tips

Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Avoid training for periods of more than 45 minutes a time. This is due to the fact that cortisol is released following longer periods of training. This hormone induces the body to ignore carbohydrate and fat stores as a form of energy and uses the bodys muscle sinstead. Of course this is far from what you are wanting to achieve. Also the level of testosterone, which is the bodies muscle building hormone drops at around the 45 minute to one hour mark. This double combination will stop muscle growth in its tracks. So hit the gym train hard and intensely and then leave and rest. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will aid you in muscle growth.

2) Squat. This is the number one muscle mass builder yet how often do you see people squatting in the gym, not often? Not very often. This exercise is truly a total body movement that needs maximum effort from the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, holding the bar and maintiaining correct posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also shift a huge amount of weight doing the squat which is another reason it is great for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. The other exercise that you can try if you struggle to do squats is the deadlift.

3) Less is more in terms of gaining muscle mass. Many people find it difficult to take on board enough calories to build muscle up. In order to build muscle up your body requires and excess amount of calories available. If you train hard you then need to consume a lot of calories. Many people fail to do this and therefore will never grow regardless of how hard they train. Whilst eating more calories is part of the solution reducing the amount of training you do will also reduce the amount of calories you require. as mentioned before your session should last no longer then 45 -50 minutes and you can still stimulate lots of muscle growth in less time than this also. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

Technorati Tags: bigger biceps, build muscle up, weight gain tips

The goal of most people going to the gym to pump iron is to primarily build muscle up but often it is also to lose fat at the same time. Often a newbie to bodybuilding will say that their goals is to build muscle and burn fat. here we are going to take a look at whether this is actually possible or not.

So, is it actually possible to build muscle up and burn fat?

Well, the short answer to that one is yes. However there is a but and that is so as it is a very awkward thing to do. If you desire to build muscle whilst burning fat you are going to have to figure out precisely how many calories you need to eat and then eat exactly that amount.

Why do we have to do that? The reason we have to do that is because if you want to gain only muscle and no fat you have to consume just enough calories to support muscle growth but not so many that you will have too much excess calories that get stored as fat.

Can I figure out just how many calories I need to achieve that?

yes you may although bear in mind that these calculations are based on assumptions from data based on the general population. This makes them inaccurate as most people are different to the norm in someway, usually this is in terms of how fast their bodies metabolism is which makes a big difference to the amount of calories that you should actually take on board. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there an easier way than this?

Yes, a better or at least much easier way to build muscle and burn fat is to make it a two step process. this mean that 3-6 months would first be spent increasing muscle mass and bulking up, this would then be followed by a 3-6 month period whereby you train to get ripped and lose body fay. This period is then followed by a 3-6 monthS period of losing weight and ripping.

This method is far easier as gaining muscle and losing weight are essentially opposites so by targeting just one of these goals at a time it is better, faster and overall an easier way to build muscle and burn fat. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you take on to little amount of calories then you may lose fat but you are never gong to build muscle, so overall a two step plan is much more effective and reliable.

At the end of the day you can use either approach and achieve the same results however most experienced bodybuilders will tell you that the two step approach is the simplest and easiest to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

Technorati Tags: build muscle up, burn the fat feed the muscle, weight gain tips

The goal of the majority of gym users is to build muscle and to lose fat simultaneously. Frequently a newbie will state that their goal is to build muscle and burn fat. here we are going to discuss whether this is actually feasible or not.

So, is it possible to burn fat and build muscle up?

Well, the short answer to that one is yes. However there is a but and it is because it is a very difficult thing to do. If you want to burn fat and build muscle then you must be very careful when you work out how many calories you need to eat and then keep to that amount strictly.

Why should we do that? The reasons behine why we ought to do that is because if you want to build muscle mass and not put on fat you have to take on board just enough calories to support muscle growth but not so many that you will have a surplus of excess calories that will become stored as fat tissue.

Can I work out how many calories are required to do this?

Yes you can, but most of the calculations are not exact and indeed are based on the general population. this means that they are often not that accurate a most people do not conform to the norm, particularly in terms of the speed of their bodies metabolism which greatly affects the amount of calories you need to consume. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there an easier way than this?

Yes, a far easier method to build muscle and burn fat is to break it down into a two step process. this would mean that you would take around 3-6 months in a bulking up phase and then follow this with 3-6 monthS trying to get rid of excess fat. This is then followed by another 3-6 months of ripping or losing excess body fat.

This way is a lot easier because losing weight and gaining muscle are actually opposites so by attempting to do just one of these at a time you stand a much better chance of succeeding. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you consume to few an amount of calories then you will reduce your bodyfat but you will not be able to support any muscle growth therefore a two stage process is far more reliable.

At the end of the day you can use either approach and achieve the same results however most experienced bodybuilders will tell you that the two step approach is the simplest and easiest to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

Technorati Tags: build muscle up, burn the fat feed the muscle, weight gain tips