The Best Way to Gain Muscle: Gaining It Fast and Gaining It Safely

Article by Marcus Lee

The Best Way to Gain Muscle: Gaining It Fast and Gaining It Safely – Awards

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When someone is aspiring to become a bodybuilder, he should remember that the best way to gain muscle is knowing not just what to do but also the wrong way of doing it. Following the routines seen in magazines for bodybuilders are the greatest error that can be make in creating a routine and program for his bodybuilding effort. The aspirant has the best chances of making it by doing a program tailored for amateurs; this is the best way to gain muscle. In this way, muscle will build at the quickest possible time while avoiding too much strain on the physical and mental systems.

One should begin to train for strength in order to maximize every minute spent bodybuilding. As the body becomes stronger, it also acquires in muscular mass. It is best to undergo weight training to attain strength, since it allows the trainee to begin with a very easy weight and then increasing it gradually to a nearly infinite level. The best way to build muscle is by beginning the training with insignificant weights, after which the upward climb in weights is consistently maintained, and the body always pushed to the limit with every single opportunity. One must keep his attention on ever increasing his level in working out, and not on the length of time doing unnecessary exercises.

The best way to gain muscle is to use free weights as often as possible as opposed to nautical machines. This is because such equipment result in the muscles move around in inflexible and unnatural positions and movement routines that not only make them susceptible to harm but also promote improper physical development. Instead, free weights such as barbells and dumbbells encourage natural muscular movement. In addition, they force the arms and legs to balance and control the weight more naturally, thus building more muscle. Machine weights in contrast carry out the balancing for the trainee, which rob him of an important phase of muscular growth.

The best way to gain muscle during the early phases of training is to regularly perform multifaceted drills which benefit a number of muscles together, thus bringing more benefit than those weightlifting movements that enlarge only a lone muscle at any given point. Regarding this aspect, the most crucial routine would be squat training, which is done until one can lift at least 300 pounds. The squat is a routine that flexes each and every muscle in the system, honing it as a single being. Dead lifting, together with squatting, is also the best way to build muscle in the arms. In totality, we highly recommend a full body routine for the workout program if one wants to know the best way to build muscle for the entire system.

Relaxing cannot be overemphasized if one is desirous of attaining the best way to build muscle. Muscles cannot grow if there is not enough resting, and it cannot help the body recover either. Furthermore, it is during sleep that growth hormones are released for muscle buildup. The bodybuilder must allocate at least an 8-hour resting period every day, as well as additional naps after his gym session if he can.

Strive to boost weight, devour a healthy daily menu and most importantly, devour lots of nutritious chow. The body has to have as much food as it can consume, especially proteins which are needed for bigger and adequately and properly developed muscles. Dieting is not the best way to gain muscle.

And last of all, the best way to gain muscle is by persistence and enduring efforts, without surrendering until the attainment of the goal is seen.

About the Author

This article is published by Marcus Lee, the owner of BodybuildingAdvisor.net. Read The Best Way To Gain Muscle and Muscle Building Diet for further information.

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whereby the original author’s information and copyright must be included.

Marcus Lee

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Visit Bones To Buff to get your FREE sample muscle building workout. Click here to get started: www.BonesToBuff.com Check out the written article www.joeyvaillancourtfitness.com Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times. However, I also despise people saying that they have ‘tried everything but nothing works’. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven’t tried the right things yet. Here are 9 tips that will help you to start to gain weigh in no time at all. These are tips I have personally used and I guarantee they will work for you. Visit Bones To Buff to get your FREE sample muscle building workout. Click here to get started: www.BonesToBuff.com
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How to Diet Safely? Lose Weight, Nutrition & Health

Article by Deborah S

How to Diet Safely? Lose Weight, Nutrition & Health – Health – Weight Loss

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Do you really want to…

• lose weight and keep it off permanently?

• become emotionally sound and mentally alert?

• experience lots of energy every day?

• live virtually free of headaches, stomach aches, allergies, cold & flu, etc?

• bounce back with lightning speed whenever illness hits?

• live healthily ever after?

How to diet safely? How to lose weight safely? How to build healthy diet?

Following the simple principles revealed here can change your life completely from being overweight, obese or frequently ill to being a healthy, high-energy person. No, I’m not a doctor, but I’m in better health than most doctors, because years ago, I decided to eat for health. I no longer have migraine headaches that used to be so bad My blood pressure is perfect. I have gained no weight in years, though I’ve lost some weight.

Whenever I get ill, which is very rare, I bounce back like a rubber ball thrown against a wall. Even common ailments like cold, flu, headaches, etc, stay away from me, because my immune system is armed and dangerous against any attacks by sickness. My energy level surprises even me. I could go on, but let’s focus on you.

When you begin to feel great and become that healthy, right-weight person, your friends, family and even strangers will be asking, “You look great! What are you doing? What are you taking?”

That’s when you’ll showcase your secret weapon: “I eat for health”. It sounds so simple they won’t believe you, until they try it.

Want to try it out now? Simple and easy diet can keep fat or obese away from you. Life Changing truths about healthy diet. Click Here! and Learn more about the diets and secrets of being healthy for life. Click Here!

About the Author

Principles of Diet, Weight Loss, Lose Weight, Nutrition & Health

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Deborah S

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Related How To Diet Articles

Lose Weight And Gain Muscle – Lose Weight and Gain Muscle Safely, the Scientific Approach

Lose Weight And Gain Muscle

Calculating Food Calories

Protein – 4 Calories Per Gram
Carbohydrate – 4 Calories Per Gram
Fat – 9 Calories Per Gram

OK so now we know how many calories we need to eat to either gain or lose weight but how do we know how many calories are in the foods that we eat? Obviously we are going to need to know this in order to track our total daily calorie consumption. Let’s take a minute to examine the small chart located just above this paragraph. It’s actually rather simple, protein contains 4 calories per gram, carbohydrates also contain 4 calories per gram, and fat contains a whopping 9 calories per gram. Using this valuable, basic information we can now calculate the number of calories in any food item as long as the amount of protein, carbohydrate, and fat are all known.

Lose Weight And Gain Muscle

Of course not many people are going to want to spend the time to calculate manually how many calories are in each piece of food they put into their mouths. Fortunately, a lot of the work has already been done for us. I’m sure everyone reading this article is at least vaguely familiar with the nutrition labels that are required on all food products sold in the United States. At the very least you will find: protein gms, total carbohydrate gms, sugar gms, fat gms, and total calories on these labels. Everything we need to know in order to calculate our total calorie consumption; protein, fat & sugar intake, is right there on the label.

Below you can see an item that I pulled from caloriecountercharts.com.

The website is great. It has calorie, protein, carbohydrate, and fat gram information on 1000 typical food items arranged in an easy to use table.

Fat… Food… Energy… Carbohydrate… Protein… Cholesterol… Weight… Saturated Fat

Description of food… (Grams)… (Calories)… (Grams)… (Grams)… (Milligrams)… (Grams)… (Grams)

CHICKEN, ROASTED, BREAST 3.0 OZ… 3… 140… 0… 27… 73… 86… 0.9…

I have gone to the trouble of explaining much of this information fully aware of the fact that it is not absolutely necessary to know all of this background information to succeed at either gaining weight, losing weight, or improving overall fitness. However, over time I have discovered that the better I understand how protein, different types of carbohydrates, and fats affect my body, the easier it has become for me to use food as more than just a way to replenish my depleted muscles and satisfy hunger. Used in the right ratios and consumed at the right times proteins and carbohydrates can be used together as a very powerful anabolic performance aid.

I encourage anyone who is reading this article to go out there and do more research. These brief articles only scratch the surface on explaining the role of proteins, fats, and carbohydrates in metabolism, recovery, and muscle repair. Lose Weight And Gain Muscle

Knowing the total number of calories needed to gain or lose weight is only one part of the nutrition puzzle, so to speak. What about the ratio of protein to carbohydrate, carbohydrate to fat and vice versa. Consuming an adequate amount of protein is absolutely essential to building and repairing muscle so how much is the right amount? Well opinion on this topic varies a bit but the consensus is between 1 and 1.5 grams of protein per pound of bodyweight.

My personal experience is that I responded positively and continued to add solid muscle weight until I finally plateaued at nearly 2 grams of protein to each pound of body weight. Weighing about 240 pounds at the time meant that I was consuming almost 500 grams of protein everyday and had a total caloric intake at around 4000 daily. However, consuming 400 to 500 grams of protein everyday can be hard to stomach, literally, and quite expensive as well. I would recommend starting at 1 gram of protein per pound of bodyweight for the first few weeks then gradually increasing to a peak of 1.5 grams per pound of body weight. Once again I must point out that many factors beyond our control, like genetics, age and health issues, can either slow or sometimes even prevent this approach from being effective.

Let’s say that you weigh 180 pounds and that you have calculated your ‘maintenance caloric need’ to be 2200 calories and you would like to put on 10 pounds of new muscle by attempting to gain 1 pound of bodyweight a week. Your goal then would be to consume a total of 2700 (2200+500) calories a day, everyday, to hit the magic number: 3500 for the week equates to one pound. At a current bodyweight of 180 lbs you should be consuming 180 x 1.5 = 270 gms of protein everyday to ensure proper muscle recovery. Knowing that every gram of protein has 4 calories and that you need to consume 270 gms of protein you can now figure out how many calories you will be consuming from the protein alone 270×4 = 1080 calories. OK so now you can take the 1080 away from the total calorie daily goal of 2700 – 1080 = 1620 calories still need to be consumed from carbohydrates and fats. Fat consumption should be about 20% of total caloric goal 2700 x 20% = 540 calories need to come from fat. So divide 540 / 9 = 60 grams of fat (remember fat has 9 calories per gram). Ok so now we take our goal caloric goal 2700. Subtract 1080 for protein and 540 for fat: 2700 – 1080 = 1620 – 540 = 1080 remaining calories that have to be consumed from carbohydrate. 1080 / 4 = 270 grams of carbohydrate preferably from good high quality complex long chain variety.

So we end up with:

Protein (Grams x 4) 270 x 4 = 1080
Carbs (Grams x 4) 270 x 4 = 1080
Fat (Grams x 9) 60 x 9 = 540

2700 Daily Caloric Goal Lose Weight And Gain Muscle

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5 Day Workout Program Women – Schedule Workout Routines to Lose Weight Safely & Comfortably

5 Day Workout Program Women

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule 5 Day Workout Program Women

The workout schedules which would help you to lose weight safely and comfortably are as follows:

*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out.

It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace. 5 Day Workout Program Women

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