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 here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also full of anti-oxidants and can help significantly in terms of post workout recovery and also general health.

Ingest the 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. Excellent sources of this are: natural peanut butter, oily fish, avocado and oily dressings.

Take on board casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is excellent if you eat it before going to sleep as your body can make use of it throughout the night for growth and repair.

Take on board at least 20 grams of protein as soon as you wake up. 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 experiencing whilst you were asleep and also give you a solid start on achieving your protein intake target for the day.

Try drop sets for difficult to grow body parts. This is a severely intense technique that can trigger muscle growth even in very hard to grow muscles. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Take on board lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is of upmost importance to all muscle building reactions in the body and that includes reactions for muscle growth.

Stay educated and keep learning. There are many new ways, techniques and strategies to try in developing your physique. experiment and find out what helps you build muscle up the best and stick with those.

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

Depending on where you look there is a lot of great information out there on how to build muscle up. However here are a few tips that you may not have come across before yet are extremely powerful. 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. It is also packed full of antioxidants which are great for general health and also for post workout recovery.

Eat 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.

Ingest casein protein. This specific protein is digested by the body very slowly and is therefore released in to the body gradually. This is great news if you consume it just before sleeping because your body can then make use of it in order to build muscle up whilst you sleep.

Eat a portion of around 20-30 grams of whey protein as soon as possible after 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.

Try drop sets for difficult to grow body parts. This intense technique can produce growth in even very stubborn hard to grow muscle groups. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Take on board lots of water. It is important not to under estimate the positive benefits of reminaing well hydrated during the day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones.

Keep learning and educate yourself. There a great variety of alternative strategies to develop your physique. try out alternative methods and find out which one helps you build muscle the most.

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

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 because training for long periods of time causes the body to release a hormone called cortisol. This hormone basically makes the body use muscle as a form of energy rather than the bodys supplies of carbohydrate or fat. For sure this is not what you want. Also the level of testosterone, which is the bodies muscle building hormone drops at around the 45 minute to one hour mark. This particular combination will stop your muscles growing for sure. So get into the gym workout hard and intensley and then get out. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will help you build muscle too.

2) Squat. This is the king of all exercises but how often do you actually see people doing these in the gym? Not too frequently. 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 can also help build bigger biceps too as they help keep the bar steady. 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. If you have probelms doing this exercise then the only exercise that comes anywhere near close is the deadlift.

3) Less is more in terms of gaining muscle mass. Many weight trainers have difficulty building muscle up as they have a hard time consuming enough calories. To build muscle up a surplus amount of calories are required to build muscle up. if you workout intensley then you ought to consume a great deal of calories. Some people never do this and therefore they'll never gain muscle no matter how much or often they pump iron. 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 previously mentioned workouts that last 45 intense minutes are more than enough and many people will make better gains in even shorter workouts. 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.

The target of many new bodybuilders is to both gain muscle mass and also lose fat at the same time. If you ask a newbie what their goals are they will often say burn fat and build muscle. here we will talk about ways to go about achieving this.

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. In order to burn the fat and build muscle you will have to be very careful calculating the amount of calories that you are going to eat and then sticking to that amount.

Why do we have to 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 figure out just how many calories I need to achieve that?

Yes you can, but most of the calculations are not exact and indeed are based on the general population. this means that they are frequently not that accurate as most people do not conform to the norm, especially in terms of the rate of their bodies metabolism which greatly influences the number of calories you need to eat. If you do want to make this calculation then google ‘ Katch-McArdle muscle building nutrition formula’.

Is this way the best?

Yes, to burn fat and build muscle you will find it much easier if you adopt 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.

When all is said and done you can adopt either method and get the same results however most experienced weight trainers will recommend the two step approach as it is the simplest and most straight forward 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.