Muscle Building Diet

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Your diet iMuscle Building Diet Beef Steaks extremely important if you want to start to see some good muscle gains because your food is basically your fuel, so you can’t expect to grow if you are filling yourself with crap. The amount you eat is also a very important part of your diet because you need to be eating enough in order to give you energy for your workouts as well as to repair your muscle tissue. You will need to constantly keep a close eye on your diet once you start building muscle too because the bigger you get, the more food you are going to have to start eating.

One thing to look out for when doing your food shopping is the “health foods”. Unfortunately many products these days are marketed as being healthy but in actual fact they may not be as healthy as the manufacturer makes out. For example you might see a product that has claims of being really low in fat but it may be that there is quite a lot of sugar in that product that you wouldn’t realize unless you read the nutrition label. Now I know that a lot of people will say that they don’t have time to be reading labels all the time whilst doing the shopping or they just can’t be bothered but the realty is that you don’t need to be reading all of the nutrition labels every  time you  shop because once you have found certain products that are good for you and that you like then you can just stick with them. Plus if you are serious about building muscle fast, then reading a few labels is a small price to pay isn’t it?

Some of the foods that I always lioke to make sure I have in my house are:

Red Meat – Beef is a really good source of protein and has to be included in your muscle building diet.

Quinoa - I choose quinoa over rice every time because it has more protein, so if youv’e never heard of it then you need to give it a try.

Turkey – As you probably already know, turkey is a very lean meat so is perfect for people who are trying to build lean muscle.Muscle Building Diet Food Salmon

Broccoli - If you don’t like broccoli then you need to start liking it because it is full of vitamins and being a cruciferous vegetable can help to lower your oestrogen levels which in turn will increase your testosterone.

Eggs – A lot of people throw away the yolks and just use the whites but all of the goodness and nutrients are in the yolks so you are much better off eating the whole thing.

Oily Fish – Oily fish such as salmon and sardines are a great source of omega 3, so should definitely be included in your diet.

These are just a few of the foods that are regular fixtures in my diet and are important for building muscle, so if you are not eating these foods then you should start to incorporate them into your diet.

Hardgainer Tips For Building Muscle Fast

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Everybody wants to be able to start building muscle fast buBuilding Muscle Fastt unfortunately most people are not able to achieve this because they do not do any research before hand to see what is going to work for their body type. Finding out your body type is vital if you are ever going to start gaining muscle mass.

If you are tall and skinny then chances are you are an ectomorph aka hardgainer, like me. In order for hardgianers to build muscle fast they have to go about things in a completely different way to most other people, the reason for this is that our bodies are designed for endurance rather than strength, this is down to the different muscle fibres – slow-twitch and fast-twitch. Slow-twitch fibres are the ones made for endurance and have less potential for growth and the fast-twitch fibres are used in dynamic movements and have much more potential for growth.

In order to get your fast-twitch muscle fibres working hard you need to do certain types of exercises, these are called compound moves. Compound moves require you to move several joints at once, and as a result you have to work many different muscle groups at the same time. Some examples of these compound moves are squat, deadlift, woodchop ….you get the idea. So your workouts need to be focused around these multi muscle moves.

Another thing that is vitally important if you are a hardgainer who wants to start building muscle fast is making sure you are eating the correct foods and more importantly the right amount of these muscle building foods. The first thing you need to do when it comes to your muscle building diet is to forget about the 3 square meals a day because you will need to up that to about 6 or 7 smaller meals throughout the day. You will probably want to have some protein shakes for some of these meals because it would be very hard to try and get all of your protein needs directly from foods.

The final important thing to remember in order for hardgainers to build muscle is to make sure you do not over train. Now this can be a little tricky because it can be tempting to go to the gm day after day when you are so desperate to gain muscle mass but you will be completely wasting your time if you do this. You should only be lifting weights 3 days per week and with a rest day in between each session, now this may not sound like a lot but as our bodies are built for endurance rather than strength and we are sort of fighting against are genes it is important to give our muscles plenty of time to rest and recover.

So now you know these tips for building muscle fast you will be able to transform your body like never before and blast beyond your genetic potential, but if you want to guarantee your success then choosing a muscle building program that is right for you is a great way of taking out all the guess work when it comes to things like which foods to eat, certain strategies you can use and also having all the help you need. The best hardgainer muscle building program around today has got to be the No-Nonsense Muscle Building Program, I have first hand experience of this program and highly recommend it.

7 Classic Muscle Building Exercises

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These 7 classic muscle building exercises make up the bulk of all of my workouts, in other words, I base my workouts around these 7 muscle building compound moves. If you are not incorporating these moves into your workouts then you will be missing out on muscle gains.

  1. Squat – Now a lot of people hate doing squats and therefore don’t bother but you really just need to suck it up and get them done if you want to build powerful quads.
  2. Military Press – The military press or shoulder press as you may know it, is actually one of my favourite moves. You will easily add size and strength to your shoulders with this must do exercise.
  3. Deadlift - The deadlift works your lower and upper body at the same time, but you must make sure you keep your core muscles tight to avoid pain in your lower back.
  4. Bench Press – Pretty much everybody does a bench press on  a regular basis and for good reason too, it is a fantastic way of building a powerful chest.
  5. Pull Up – The pull up can be a little too hard for some people at first, if this is the case for you then i would suggest starting with negative pull ups until you build up your strength.
  6. Bent Over Row – This is another of my favourites that will definitely give you some impressive gains.
  7. Dips – The dip is the big triceps move, it can be a little tricky to get right at first but with practice you will get used to it and start to add mass to your upper arms.

So there you have it, these are the 7 classic compound muscle building exercises that if done right and on a regular basis will see you adding strength and size to your body.

Making The Most Of Your Workout

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It is important to be able to make the most out of your time in the gym, one way to do this is to make sure that when you are doing your reps you are focusing on contracting your muscles at the top or bottom (depending on what the exercise is). Just doing this one little trick will actually increase your muscle growth and it is remarkable how many people actually forget (or don’t bother) to do this.

The reason this little technique works so well is because you are engaging your brain and creating a connection between your brain and your muscle, now for some people it can be a little difficult to actually feel the muscle properly at first, but the more you practice this technique the easier and more natural it will become.

Another thing that will help you to increase your muscle gains and stGym Workout Musicart to build muscle mass quickly is to listen to music whilst training, now i’m not just talking about the music that they play in your gym, i’m talking about music you love that will help you to stay focused and pump out those last few reps.  Research has shown that people listening to music whilst training tend to have an increased performance of up to 15%, so this is another super easy way to boost your muscle gains.

Building Muscle Fast

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If you want to begin building muscle fast then you must first make sure that you find out what works for your body type. Hardgainers have to do things a little differently to others but that doesn’t mean that it is not possible to see great muscle gains. If you were to follow the workout regimes of professional bodybuilders then you would be wasting your time because the first rule in the hardgainers muscle building arsenal is…less is more. This may sound a little ridiculous and a times it can be quite hard to stop yourself going to the gym 5 or 6 days a week because you are so desperate to change your body, but you must try and limit your workout’s to 3 days per week, with a rest day in between. So for example, Monday, Wednesday and Friday.

This is just the first thing to consider if you are a hardgainer that wants to start building muscle fast. There are obviously a few more very important rules when it comes to training and nutrition which i will be going into in more detail in my later blog posts. I feel this is the main place where people just starting out seem to go wrong though (including myself when i started) so thought it was a good place to start. Keep checking back for more hardgianer tips and advice.

 

 

The Importance Of Protein To Build Muscle Fast

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If you are trying to build muscle then one of the first things that you need to be thinking about is increasing your protein intake. The reason for this is because lifting weights causes your muscle fibres to tear and protein is the stuff that will help to repair those fibres by providing the amino acids that your body needs in order to form new cells that will make your muscles grow, this process is known as protein synthesis.

So obviously if you are trying to gain muscle mass then an increase of protein in your diet is vital, and because your muscles can take up to 48 hours to repair it is no good just having this protein straight after your workout. In order to give your body enough of these amino acids you need to be consuming protein at every meal throughout the day, and by this i do not just mean having your 3 square meals a day, you must start eating more often (roughly every 2-3 hours) this way your body will be able to produce more muscle protein than is being broken down whilst you are training in the gym.

Being able to get all the protein that you need just from food is possible but for most of us it just isn’t practical and you would end up having to make very frequent trips to the supermarket. For this reason protein shakes are a very easy way for you to increase your protein intake for the day, so if you are serious about transforming your body and getting the physique that your after then you should definitely always have some kind of protein shake in your cupboard. Choosing the right kind of protein supplements can be a little confusing if you are unsure of what they all are or what their purpose is,  so i would recommend just going for whey or casein  proteins if you are just starting out and if in the future you want to experiment with some other types then that is up to you.

So as a recap, increasing your protein intake is vital for muscle growth and you should aim to get most of your protein from the food that you are eating regularly throughout the day but always have some shakes in your home for when you are short on time or you just need to hike up your protein intake for that day.