How To Diet To Build Lean Muscle

By Russ Howe

Everybody has different goals in the gym, but usually they revolve around learning how to lose weight or build lean muscle mass. If you are to do either, however, you will need to discover how to build your diet plan to suit your individual goal. Diet is the most overlooked part of any workout routine, and overlooking this aspect is a very costly mistake to make.

You needn't worry, though. Learning how to do this is not very complex at all.

Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.

However, it would be quite foolish to set yourself a good calorie target and then neglect to go a little bit further. By learning how to optimize your intake of protein, carbohydrates and fats you will only enhance your results even further.

If you need assistance in creating a solid calorie target for building lean size and retaining it, try the following equation. While everybody is free to tinker with it and strike a balance which works for them, the basis of this equation works for the vast majority of individuals:

* Total daily calories = target body weight in pounds x 15.

So for someone who wanted to be 180 lbs, they would multiply 180 x 15. This will give that individual a daily calorie target of 2700.

* Total daily protein intake = 30% of overall calories divided by 4.

Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.

* Total daily carbohydrate intake = 55% of overall calories divided by 4.

For our daily intake of carbohydrates, we need to do a similar equation with some slightly larger figures. 55% of 2700 is, of course, 1485. Divide this by four and we get 371 grams of carbohydrates.

* Your daily fat intake = Take 15% of your total calorie figure and divide the answer by nine.

Our body still needs to consume fats if we are going to achieve our fitness goals. It is a vital macronutrient. So to establish your fat intake, we need 15% of our calorie goal. This is 405. We then divide this by 9, which is the number of calories in one gram of fat, and we can see that our daily intake of fats should be around 45 grams.

Alongside your other two macronutrients and your total calorie target, you now have the foundation of a proven muscle building diet. Alternatively, if your goal is to learn how to lose weight you can enjoy similar success by simply playing around with this proven principle and finding a balance which works for your body.

Original Source: http://weight-me.blogspot.co.uk/2013/08/how-to-diet-to-build-lean-muscle.html

Should You Do Cardio Prior To Weight Training?

By Russ Howe

Should you do cardio before or after weights? This is a question on the lips of many gym members around the world who are trying to figure out how to lose weight. Yet despite the conclusive proof which is already available, it remains something which confuses most people.

Today you will discover the facts behind the answer to this question. 

If you were to ask most experienced gym users for their opinion on this matter, you would probably be overwhelmed with the conflicting information in many people's views on the subject. You would also be shocked that despite the fact someone may look good, it appears they may merely be training instinctively and without any real knowledge of why they are doing things a certain way. Most people believe that doing cardio after weighs is superior as it allows you to hit the weights while your energy is peaking.

This is a theory which stands up nicely when you say it out loud, but loses credibility when you look at the facts scientifically.

You see, in order to get to the bottom of this popular gym myth we have no choice but to look at things on a scientific level. The body makes several noteworthy changes during your time on the gym floor, some of which are hugely important in answering this question. The first of which is m-TOR release.

The more gym savvy readers here will notice this word from many protein supplements on the market. That's because this enzyme is thought to be responsible for switching on the body's muscle building recovery process following a gym workout. It is released in a spike which can last for up to six hours and, naturally, you want to enjoy the maximum benefit from this spike if your goal is to build more lean muscle tissue.

When you do cardiovascular activity the body releases an enzyme called AMPK instead. This helps the body adapt to aerobic exercise.

Ready for the controversial bit? AMPK release kills m-TOR dead in it's tracks!

So jumping on a bike for 30 minutes of cardiovascular exercise after a workout might sound good in theory, but in truth you are doing more harm than good to your chances of building rock hard lean muscle any time soon. The increase in your AMPK levels will do significant damage to the increased m-TOR you created by hitting the weights, rendering your session only half as great as it could have been.

Also, a study from northern California looked into the theory that pre workout cardiovascular activity would zap strength from the muscles. What they discovered was quite shocking. Like we said earlier, theories do not always play out the way you expect them to. Subjects noticed that pre workout cardio only had a negative impact on the muscles which were used during the cardio itself, for example if the cardio was legs based then leg exercises would be impacted, but every upper body move remained just as powerful. Combine this with the fact that pre workout cardio also allows you to get the full benefits of increased m-TOR levels and you can see why pre workout cardiovascular exercise is scientifically recommended as the way to go here.

Learning how to lose weight can be a confusing path, with many conflicting opinions often causing confusion along the way. The next time somebody asks should you do cardio before or after weights, you can help the with the latest scientific research rather than gym myths.

Original Source: http://weightloss1991.blogspot.co.uk/2013/08/should-you-do-cardio-prior-to-weight.html

How to Get Lean Muscle - Lifting Heavy Weights VS Lifting Light Weights

by Cheng Kee

If you're new to building lean muscle, you usually have a choice between two different kinds of weights: heavy weights and light weights. Light weights are obviously easier to lift and as a result, you can lift them for a longer period, but many professional body builders say that lifting heavy weights is the only way to build lean muscle. This article will discuss the difference and which weight you need to lift if you want to build lean muscle.

Lifting light weights is typically only useful for one thing: burning calories. Say you lifted a light weight 20 times and you could lift a weight twice the mass of the light one 10 times, you would not build muscle by lifting the lighter one. To better explain it, use logic to show why it makes sense. If you lift a pencil 1,000,000 times a day you might be doing the same amount of work as lifting a 10 kg weight 10 times a day. However, doing the same amount of work does not equate to the same results.

You aren't putting any pressure on your muscles by lifting a pencil 1,000,000 times a day, while lifting a 10 kg weight 10 times a day would require more muscular focus as you're lifting. Lifting heavy weights helps you build lean muscle, but you have to lift them for a considerable amount of repetitions. What do you think would build more lean muscle? lifting 20 kgs once or 5 kgs 4 times? It's the latter, since your muscle has to be focused for longer.

So how about when you have a muscle building program and it tells you to follow a strict lifting schedule, like 3 sets of 15 reps. Should you opt for lifting a heavy weight and failing to finish the sets or using a lighter weight, finishing the sets but not really putting your muscles under any major strain? In this case, it's better to lift with heavier weights to push your muscles to failure. You shouldn't be bound by how many sets or reps you do. You should listen to your body for which weight it reacts to better. Having said that, don't lift an outrageously heavy weight. If you want to build muscle, lift a heavy weight many times.

Original Source: http://goarticles.com/article/How-to-Get-Lean-Muscle-Lifting-Heavy-Weights-VS-Lifting-Light-Weights/1352675/

Gaining Lean Muscle Mass - 6 Diet Tips

by Anthony Lee

When building muscle mass, the workout is only half of the battle. The other half is your diet. Without a good diet, is impossible to gain any measure of lean muscle mass. That is because the workout serves as stimuli making your body build muscle tissue. However without protein stores and the proper diet, your body will not have any building blocks to make this possible.

Therefore, it is important that you make sure your body is stocked with the right muscle building diet to help in your goal of a leaner, more muscular look. Here are a few muscle gaining diet tips to help you build a diet that is sure to fuel that metamorphosis in your body.

1. Lean meat. Lean meat is rich in protein and is a good basic building block for more muscle. Meat such as steak and other protein-rich foods has been a staple of many bodybuilding experts for over the past few decades. However, make sure you avoid the fat as it could compromise your bodybuilding goals.

2. Fiber rich foods. Fiber has long been known to help those wanting to lose weight. First of all, it prevents the body from absorbing too much fat. And, it also helps lower cholesterol and is a source of slow-burning carbohydrates, which is ideal for those wanting to lose weight.

Examples of fiber rich grains are oatmeal, wheat, vegetables and fruits. You could also buy them as supplements at any health store.

3. Water. Most professional bodybuilders go on diuretics just lose body liquids so that there muscle cuts can be more pronounced. However it is important for anyone going for in the look to drink enough water since workouts deplete natural body fluids.

4. Soybeans. Soybeans are a great source of protein and are low in fat and contain virtually no cholesterol. Many have been heralding soybean as one of the saviors of muscle building and weight loss.

It can be eaten as tofu, bean curd desserts and others. It is also cheap and easy to procure.

5. Whey protein. Whey protein is ready available at any health shop. It can be taken in as a supplement and mixed with soups, vegetables, and shakes. Whey protein is easy to absorb and is one of the best sources of protein available.

6. Egg whites. The protein of eggs resides in its egg whites. So, if you want to bulk up and get your protein from eggs, eat the whites and avoid the yellow part of the egg. You may also want to purchase processed egg whites from help stores. They are also good sources of protein.

Original Source: http://goarticles.com/article/Gaining-Lean-Muscle-Mass-6-Diet-Tips/261040/

Everything You Need to Know About Protein

by Bob Calvin

Overview

Along with carbohydrate and fat, protein is one of the three main classifications of food (macronutrients). Found in many foods such as fish, meat, poultry, eggs, and dairy products, your body breaks down protein to produce amino acids, the building blocks of lean muscle.

Strengths

Protein builds, maintains and restores muscle. It's responsible for healthy blood cells, key enzymes and strengthening the immune system.

Weaknesses

In order to build muscle, protein must be consumed with enough carbohydrate calories to provide the body with energy. Otherwise your body will tap into the protein for energy. And if you're avoid saturated fats, you'll want to avoid certain forms of animal proteins such as heavily marbled beef.

Sources

Upon hearing you should include a source of protein in every meal, you might think this means you have to eat beef several times a day, but that's not the case. Here is a short list of plant and animal protein sources:

1. Animal Protein

• Fish (anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
• Shellfish (clams/mussels, crab, lobster, oysters, shrimp/prawn)
• Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, London broil, lean pork loin, top and bottom round of beef, venison
• Dairy (milk, cottage cheese, yogurt, cheese)
• Eggs
• Supplements (whey, casein)

2. Plant Protein

• Legumes (beans, peas, lentils, soybeans)
• Vegetables
• Grains
• Cereals
• Nuts & seeds

Supplements

Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in food, but also as a supplement in powdered form or in pre-made post-workout recovery mixes. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.

Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.

Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.

Whey vs Casein

Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption:

• Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session.
• Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation.

Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscle-protein degradation.

Protein Quality

Fewer Legs, Better Protein

The fewer legs something has—or at least had when it was alive—the better its ratio of protein to healthy fat.

• Fish, for instance, have no legs, and fish is a tremendously healthy source of protein. Fish also provides omega-3 and omega-6 fatty acids, which promote cardiovascular health. Shellfish (crab, lobster shrimp and prawns) is the exception to this rule. Although they have many legs, they are better for you than red meat.
• Chickens have two legs and are also a wonderful source of protein.
• Meat from four-legged creatures can be good, too, provided it’s a lean cut—that’s the key distinction. Red meat gets a bad rap, some of which is deserved since the heavily marbled meats are more tender and often have more flavor. But lean red meat is a tremendous source of important nutrients such as iron and phosphorous.
• Pork, the so-called “other white meat,” also gets a bad rap, but if you ask your butcher for a lean cut with little marbling, you’ll have a tasty and nutritious protein.

Complete Proteins Vs Incomplete Proteins

When choosing a protein, consider quality. Proteins can be divided into two categories: complete and incomplete.

1. Complete proteins contain the appropriate amounts of all essential amino acids (amino acids the body cannot produce). Included in this category are animal/soy proteins.
2. Incomplete proteins lack the appropriate amount of one or more essential amino acids. Included in this category are plant proteins (excluding soy).

Generally speaking, complete proteins are of better quality than incomplete proteins. But you can also create complementary proteins to form a complete protein to ensure that your body gets all the amino acids it needs. Examples:

• Grains and legumes (rice and beans)
• Grains and dairy (oatmeal and milk)
• Nuts/seeds and legumes (hummus, chickpeas and sesame seeds)

How Much Protein?

Depending on your goals, you should aim to consume 0.6 to 0.8 grams of protein per pound of bodyweight. If you weigh, say, 180 pounds, you would want to shoot for between 108 to 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale. That might sound like a lot, but consider how much protein is in common foods such as the ones listed below:

• Chicken (4 ounces, skinless, size of a deck of cards): 35 grams
• Tuna (6 ounces, packed in water): 40 grams
• Fish (6 ounces of cod or salmon): 40 grams
• Lean red meat (4 ounces): 35 grams
• Lean pork (4 ounces): 35 grams
• Reduced-fat tofu: 30 grams
• Cottage cheese (1 cup, 1% or 2% fat): 28 grams
• Milk (1 cup of 1%, 2%, or fat-free): 8 grams
• Pre- or post-workout recovery meal: 20 to 45 grams

Original Source: http://www.coreperformance.com/knowledge/nutrition/protein.html

Get Lean Muscle - 3 Things You Need to Consistently Gain Lean Muscle

by Cheng Kee

Many people make the decision to start working out to try and lose weight and gain lean muscle on their bodies. This could be because their health is in jeopardy, or to regain confidence. However most, if not all, exercisers will experience a period where their body doesn't seem to change. This frustrating phenomenon in workout lingo, is known as "hitting a plateau".

Despite all the different exercise methods out there, you are almost certain to find that any and everyone one of them will "work", at least for a while. Your body will change, to better adjust to your changing energy levels as you burn calories and to resist the pain you might encounter while working out. However, for people who have goals they're trying to aspire to, such as gaining a certain amount of lean muscle, simply doing the same routine over and over, even for longer periods of time, won't do anything except burn more energy and make you more apathetic.

Apathy is the most common impediments to a healthier and more confident body. Without a guide that intensifies as you succeed at hitting higher and higher goals, your body will hit this "plateau" and remain dormant. For people who simply wish to stay fit, they will probably be content doing the same routine to maintain certain fitness. However, for those who seek more muscle, men especially, there is much to accomplish. It is crucial that your muscle routine includes these 3 aspects:

1. Intensity & volume of weights lifted,
2. Adjusted diet to provide energy for growth,
3. A rest schedule, to allow time for muscle to grow.

Without these three guides, you may gain mass, but not consistently. The sad thing is, most men and women can achieve so much, they are so close from unlocking the body of their dreams, but they throw it all away, leaving it behind in frustration, convinced that they are hard-gainers for life. Anyone can gain lean muscle. They just need to know how.

Exercises for a flat stomach, being lean, strong, and healthy for life, click here.

Have you baked a cake before? You need flour, eggs, sugar, water and other ingredients. But you just don't chuck it all into a pot, stir it up, turn on the flame and hey presto there's your cake. You need to obviously bake it in a specific order. The first time you bake it might not be that crash hot either. It'll take practice but eventually, you'll bake a cake that you can be proud to serve to your friends and family.

Original Source: http://goarticles.com/article/Get-Lean-Muscle-3-Things-You-Need-to-Consistently-Gain-Lean-Muscle/1304743/

How to Build Lean Muscle Fast - 4 Things To Avoid When Bodybuilding

by Rob Stouffer

1. Not laser focusing on getting bigger and stronger. Concentrate on your form, your techniques and actually seeing yourself becoming bigger and stronger. To build lean muscle fast, you need to be in the zone, so to speak. You need to visualize yourself as having the body that you want to have. The stronger that you become, the better your techniques will be, and the faster you will be able to recover from the exercises. This will translate into being able to train harder, which will allow your muscles to grow even larger and stronger.
2. Overlooking cardio exercise. Optimal cardio system performance will not be achieved by weight lifting alone. Cardio will not hinder your chances of building bigger and stronger muscle. Aerobics have been shown to speed up muscle recovery from weight lifting by bringing oxygen via blood flow to the muscles. Because cardio will increase the number and size of blood vessels, this will increase the amount of oxygen rich blood will be delivered to the muscles and tissues for recovery and growth.
3. Over-training of the tricep and bicep muscles. These muscles actually require very little stimulation for maximum growth. Focus the majority of your efforts on training the larger muscle groups, such as the chest, back, shoulders and legs. Less is more when it comes to the smaller muscle groups. It does not make any sense to train your biceps and triceps more than you would the larger muscle groups that are 4 to 5 times bigger.
4. Relying too much on bodybuilding magazines. These magazines are informative and have good advice, but just sitting around reading bodybuilding magazines will not allow you to grow bigger and stronger. You must take action and get out to the gym and actually perform what those magazines are telling you to do.

Now, these are just a few of the common mistakes made by bodybuilders, whether serious or not. Do not let these things get in the way of your success. Becoming frustrated and distracted is going to kill all of your hard work up to this point.

Original Source: http://goarticles.com/article/How-to-Build-Lean-Muscle-Fast-4-Things-To-Avoid-When-Bodybuilding/3379736/

The Basics of Building Lean Muscle

by Chris Kolb

Lean muscle mass is essential when it comes to getting a healthy, fit body. It makes you look leaner, stronger, and, up to a point, more attractive. It can even help you burn fat and lose weight!

But how do you build this lean muscle tissue everyone is looking for? Simple: Building muscle is the act of using resistance training to stimulate muscle growth.

But is it really that simple? If you exercise, will you start packing on muscle? I hate to be the barer of bad news, but no, it is not that simple. There are three things that come into play when it comes to building muscle: exercise, nutrition, and rest. Each of these three are equally important, and if you slack on any one of them your results will drastically decrease.

Exercise.

Resistance training, or anaerobic exercise, involves using some form of resistance. The most common form is with weights, but you can also use your body weight or elastics for resistance training. Resistance training is essential for you to gain muscle.

For the average weight-trainer, you should only work out each muscle group once a week, or else you will over-train your body and completely stop your progress.

The most effective way to break your workout up is to break it into 3 to 5 different sessions. where you work out 2-3 muscle groups a session. You benefit from this for two reasons: It cuts down your exercise time, and allows you to focus on each individual muscle group; both allow for greater muscle gain.

Here is an example workout for one week:

Day 1: Biceps, Triceps

Day 2: Chest, Back

Day 3: Rest

Day 4: Shoulders, Abs

Day 5: Legs, Butt

Day 6: Rest

Day 7: Rest

Nutrition.

There is one key nutrient your body needs to gain lean muscle: Protein. Protein is used to build and repair damaged muscle, and that is exactly what you do when you train with weights. Without enough protein, your body is not able to completely rebuild muscle - Your body will stop gaining muscle (and start losing it).

Rest.

Although most people over-look this fact, rest is equally as important as exercise and nutrition; and if you want proof just head down to your local gym. You will see a lot of people with very little muscle mass - These are the people who go to the gym day after day and overwork their muscles.

Without rest in your routine, you will head straight into over-training and will never see muscle gain. Your muscles need rest! Each muscle group you work out needs 5 to 7 days of rest to repair and build itself before it will be ready for you to work it out again.

Original Source:http://goarticles.com/article/The-Basics-of-Building-Lean-Muscle/679307

Sleep is essential. How many hours do you sleep per night?

Natural Muscle Gain: 4 Myths

By Sean Nalewanyj

If you want to dedicate yourself to natural muscle gain, you cannot follow everyone's advice. As fitness and bodybuilding is a billion-dollar industry, there is an ever growing number of websites that appear daily pushing some "breakthrough" workout or supplement. 

You can accomplish your goals without the "magic" pills, powders or "miracle" workouts pushed by "experts" out to make money fast.

Use extreme caution when soliciting advice; bad advice can completely negate your progress.

In order to get natural muscle gain, be certain to avoid these 4 bodybuilding myths. 

Myth #1: You can only obtain muscle gain by getting a "pump". How large your muscles become is based on how much of a pump you get. 

A “pump” describes the sensation you receive when blood is trapped in your muscle tissue during a workout. As a result, your muscles look bigger and you feel stronger, thicker, and tighter. 

Although a pump feels great, it doesn't promote natural muscle gain by increasing the size of your muscles. 

Having more blood flowing to muscle tissue is just a natural product of physical exertion and has no bearing on how successful your weight gain workout is. The only way to measure your progress is by documenting your workout sessions. You will know if you are achieving natural muscle gain when you are lifting heavier weight weights for more reps.

Myth #2: Once you start building muscle, you can kiss speed and flexibility goodbye. 

In fact, gaining lean muscle mass with dramatically improve your speed. 

Your muscles control all of your movements, including running, jumping, and throwing. Ultimately, when you gain muscle mass you can increase the amount of force you apply to these movements. 

You can throw a ball farther with stronger and bigger shoulders just like you can run faster with stronger legs.

Myth #3: It is essential that you maintain perform form. 

While good technique is a must for your workouts, constantly stressing over using perfect form will not help you achieve natural muscle gain. If you always seek to use perfect form, you increase your chances of injury while lowering how much you stimulate and stress your muscles. 

It is far more beneficial and important that your movements are done in a natural manner when you are weight training. This could vary from including a bit of back sway during curls or including some body momentum when doing barbell rows. 

Myth #4: You can only gain muscle mass when you "feel the burn”.

This is another myth with no basis in reality. That "burning" sensation is just the result of the accumulation of lactic acid (a metabolic waste product) into your muscle tissue when you exercise.

Instead of promoting natural muscle gains, lactic acid accumulation may actually work to hinder muscle gains. Limit your sets to 5 to 7 reps instead of the more commonly used 12 or more to decrease lactic acid secretion.

Original Source: http://www.eliteimpactlabs.com/muscle-gain/natural-muscle-gain.php

How to Get Lean Muscle in Under 10 Minutes a Day

by Cheng Kee

Some men spend virtually their entire lifetimes working out in a gym, forgetting the reason they decided to start working out in the first place. For the babes, for the confidence, for the attention from the boss, whatever your reason, don't forget it; it keeps you grounded and reminds you that working out is not your life.

You can, in fact, get a decent, muscle building work out in under 10 minutes per day. Yep, you read that right. 10 minutes. Now, if you're someone who's worked out before, you'll know how hard it is to gain weight, especially dry muscular weight. You would think that you would need to work out 3 or 4 days in the gym for between 30 to 45 minutes. Fortunately it's been physically proven that you can do so in much less time. You're about to learn how to get lean muscle in under 10 minutes a day.

This background information might be new to some men, but you are required to understand this if you want to gain lean muscle in under 10 minutes a day. The only reason why we gain lean muscle in the first place is because our bodies adjust to the weight that is imposed upon it as we lift. Whether it'd be body weight, free weights, or gym equipment, our muscles will grow according to which ones are stimulated, how heavy the weight was and how long the force was imposed for. It's common sense really; remember elementary physics and the law that says a stationary body has two equal and opposite forces on it at the same time? That's basically how muscles grow. The bigger the weight, the bigger the muscle, right?

Not completely. If you worked out with a really heavy weight for an extended period of time, your body will not appreciate it. You might sustain injury and lower muscle gaining potential. So to an extent, the shorter and more intense your workout is, the better your gains. Of course, you have to also take into consideration, the amount of rest your taking with respect to how much exercise you've done, as well as providing your body with the necessary amount of energy to fuel your lean muscle gains and the building blocks, ie. protein to physically increase the amount of muscle you have.

You now have the basis for creating or finding a muscle routine that can help you learn how to get lean muscle in under 10 minutes. There is obviously a lot more to it, but now you can tell mates that you know why they shouldn't waste their lives away in a gym, when they have a life to live. Eating more, working out less and getting more muscle... what could be better?

Original Source: http://goarticles.com/article/How-to-Get-Lean-Muscle-in-Under-10-Minutes-a-Day/1304749/

Eat a Proper Breakfast to Gain Lean Muscle Fast

by Sean Nalewanyj

Picture this: When the alarm clock wakes you up, you hit the snooze button and get back into bed, then you wake up late, dress in a hurry, and head to work. If time permits, you may pick up a cup of coffee en route.

Nowadays, more and more people are skipping breakfast, mostly because of late nights and hectic schedules. Of course, this is an unhealthy practice, but if you're also trying to build muscle and trying to gain lean muscle fast, this is a recipe for complete disaster.

It's with good reason that breakfast has been called the most important meal of the day. When you wake up in the morning, your body has gone through a prolonged period of starvation. Already in a catabolic state, your muscle is being rapidly wasted away.

If you want to continue to gain lean muscle fast, you need to switch your body back to an anabolic state as fast as possible. Eating a proper breakfast is the quickest way to do this. In fact, a proper breakfast will not only help you to gain muscle mass but also help you to lose fat throughout the day.

When you wake up in the morning, your protein levels are very low and your muscles are catabolizing rapidly. At this time, your blood sugar and glycogen levels are very low, along with your body being severely dehydrated.

You need to correct this nutritional and water deficit within 45 minutes of waking up if you want to be able to gain lean muscle fast. A good breakfast will allow you to do exactly that. It will restore your blood sugar and glycogen levels, jump start your fat burning metabolic rate, and reverse muscle catabolism.

With this, your entire body will also get rehydrated. For best results, you should eat as soon as possible after you wake up. If you don't feel hungry right away, wait a few minutes, but no longer than 45 minutes.

The foremost and main component of your breakfast must be high quality protein. I would recommend that you get about 30 to 40 grams of protein, which you can get from a whey protein shake, eggs, or lean meat. With this, your body will not catabolize protein in your muscle and you will be able to gain lean muscle fast.

Next, you need two portions of a moderate to high glycemic index carbohydrate. It's better if the carbs are higher on the glycemic index, so that your glycogen stores replenish quicker.

Along with your two portions of carbohydrates and one portion of protein, you should drink at least 8 to 16 ounces of pure water so that you can begin to rehydrate your body. This is also a good time to gain lean muscle fast by consuming a tablespoon of flax seed oil and/or extra virgin olive oil. Keep in mind that these fats are good for you and will help you build muscle.

Original Source: http://goarticles.com/article/Eat-a-Proper-Breakfast-to-Gain-Lean-Muscle-Fast/2409150/

Beginners Guide to Protein

When it comes to supporting lean muscle, protein is a nutrient that will make or break your results. If you're confused about how much protein you need, which type of protein is best, or when you should eat it, our protein Q&A will help you separate protein fact from protein fiction.

How much protein do I need?

The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day or 0.8g per kg of body weight. Guidelines for active individuals, however, such as that supplied by the American College of Sports Medicine (ACSM) or English Institute of Sport (EIS) recommend between 1 and 2 grams per kilogram a person weighs and are a more accurate reference for anyone that’s active. Protein is constantly turned over in the body and ideally losses should equal intake. Activity increases your need for protein, as it also accelerates these losses. To work out how much protein meets your needs, multiply your body weight in kilograms by 1 to 2 grams.

When's the best time to drink a protein shake?

A protein shake is ideal for immediately after training where it can help with muscle recovery, but protein shakes can be handy at any time of the day where you might be struggling to find a good quality convenient source of protein.

Can protein help me lose fat?

Protein won’t directly help you lose fat, but the long term effects of meeting your protein needs means you are more likely to maintain or grow (depending on your calorie intake) your muscle mass. As muscle is metabolically active it makes sense to maintain this calorie burning engine. Studies have suggested that increasing protein intake up to 2g.kg.bw also reduces muscle loss whilst following a calorie controlled diet designed for weight loss.

What happens if I don't eat enough protein?

An occasional low-protein day will not affect muscle maintenance or growth. But if you don't get enough protein in your diet on a regular basis, then you will find it harder to maintain or build muscle mass. Protein is essential for survival and supports the structural tissues in your body such as muscle, bone, hair, skin, nails so it makes sense to ensure you are meeting your needs on a daily basis.

What are the best sources of protein?

As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create by itself. Essential amino acids cannot be created, and therefore the only way to get them is through food.

Many foods, including nuts and beans, can provide a good dose of protein but these are incomplete proteins which need to be carefully combined to achieve a full complement of essential amino acids. Complete proteins such as eggs, lean meats, poultry, fish, milk, casein and whey contain a complete profile.

What are the benefits of whey protein?

Whey is one of the two major proteins found in milk, the other being casein. It's one of the most popular sources of protein with athletes and gym users wanting to burn fat and build muscle.

• A typical serving of whey contains the same amount of protein found in a chicken breast, but can also be low in both fat and carbohydrate.
• A naturally complete protein, whey is often referred to as a "fast" protein.
• Whey has a higher biological value than many foods, including fish, beef and soya.
• Whey contains high levels of essential amino acids and BCAAs.
• Whey is also naturally high in the amino acids glutamine and leucine.

What should I look for in a protein shake?

When you're selecting a protein shake to support your hard training, ideally check it has at least 20g protein to support muscle maintenance, growth and recovery. Check it for the ‘informed sport’ logo to give reassurance that your product has been screened against the banned list of substances and that it comes from a reputable company with stringent quality control. Check it has the protein in that it claims to have and is not giving you a value for protein that includes you adding milk. A good quality product should be mixed with water. Maximuscle’s most popular products such as Cyclone, Promax, Progain and Promax Lean contain a high quality proprietary protein blend, Biomax, to support your training goals and are simply mixed with water in a shaker. Look for a company that offers a variety of flavours as taste will likely effect your commitment to use these shakes regularly. Select added support ingredients dependant on your goal.

Original Source: https://www.lafitness.co.uk/fitness-hq/protein-beginners/

How to Get Lean Muscle - The 1 Quality You Need to Build Lean Muscle

by Cheng Kee

Building lean muscle should be treated like a serious sporting discipline. Too many men see it as a short-term fix, a means to an end. If you're serious about learning how to get lean muscle and actually applying what you learn, you might live to see the day where you can walk into a room and everyone notices you. Otherwise, you're going to be stuck as a loser for the rest of your life. What quality separates losers like those who can't gain lean muscle from winners like those can get buff?

You might think "discipline". Well that's true. You do need discipline to get lean muscle. You can't simply lift weights for half an hour a day, a few days a week and expect yourself to explode with muscle. Discipline requires that you keep a log book and maintain a strict, nutritious diet that will fuel your muscular growth. You can have discipline but still fail at building lean muscle. Why? Because you can be disciplined and still be continually doing the wrong thing. You have the willpower to succeed, but unfortunately, if you still don't have the body of your dreams, you're wasting it.

Maybe it's "committment". You're definitely getting closer there. In fact, if there wasn't another word which was spot on, most people would think that committment is the right word. Why? Those who are committed have discipline and are also constantly seeking: seeking for the answers, seeking to check if those answers are real and seeking for their ideal body. Usually, when you hear the word "committment", you think of relationships. That's exactly what it is: a one-person relationship, you with yourself, committed to make a difference to your body. Having said that, there are people who are committed who still fail at building lean muscle, because of the fact that they do too much seeking. They're too busy looking for something, while neglecting their body. They forget the reason they are working out in the first place and lose their hindsight. Never forget where you come from.

The word I'm looking for is, "responsibility". Yes, I know it's cliched, but this overused word has many applications when you think about how it relates to learning how to get lean muscle. Firstly, like committment, it's your responsibility to look for the right answers. If the muscle program you're currently using isn't giving you the gains you deserve, find another. If the people you are consulting don't have a vested interest in you, find new people. It's your responsibility to remain disciplined, since no one is going to get your dream body but you. Everyone's ideal body is different and the body you get is a reflection of how responsible you are for it.

Look at the word "responsibility". It's derived from "response-ability": your ability to respond. That's the most important thing about building lean muscle. You can everything in the world, follow every new trend or fad, listen to the advice of professionals but ultimately if you never DO anything, you won't get your dream body. I heard a simple, yet powerful quote yesterday and I believe it applies to building lean muscle: "to make your dreams come true, just wake up". Wake up to yourself, always be aware and always act. Are you responsible for your body?

Original Source: http://goarticles.com/article/How-to-Get-Lean-Muscle-The-1-Quality-You-Need-to-Build-Lean-Muscle/1304851/

5 Methods to Build Lean Muscle

by M. Powers

There are two styles of muscle that people tend to want to build up with a good workout. One style is bulky, large muscle. The other, far more common, type of muscle for people to be interested in gaining is lean muscle. Unlike bulky muscle this type of muscle is relatively small in size. The main advantage to lean muscle is that it isn't as heavy, which results in a lower impact on speed and flexibility.

Methods of Building Lean Muscle

1. Avoid lifting heavy weights: When working to develop this far more flexible type of muscle a person wants to avoid lifting extremely heavy weights. Instead the focus should be on a greater number of reps or repetitions using a lighter weight. You should not go to light with the weight but you should be able to consistently do 50 to 100 reps with the selected weight.

2. Perform free motion weight lifting: Free motion weight lifting aims to work both the primary and control muscles. This is important for developing lean muscle because it helps to balance the development of both types of muscles. Balanced muscles not only work more effectively together but it also reduces the overall bulking up achieved through very specific weight lifting. Another major benefit of this is that it improves your overall lifting ability because the control muscles play a vital role in the actual process of lifting objects.

3. Use a combination of weight lifting and cardiovascular exercise: When developing lean muscle it is important to also keep your heart rate and blood flow up. This will help to oxygenate the muscles allowing them to work more effectively and reducing the damage caused to the muscles.

4. Eat a healthy diet: Like all forms of exercise, if you are looking to obtain lean muscle you should eat a healthy diet which is rich in protein, anti-oxidants, vitamins and nutrients. You can also consider taking a multi-vitamin or vitamin shake to help overcome a deficiency in your daily vitamin intake.

5. Take breaks: Whenever you are doing any type of exercise routine it is important to take a break. This means you should only workout 3-4 days a week. This will give your body the time it needs to repair your muscles after you have caused damage through an intense workout. It is also good from a mental stand point because frequently when people put forth an enormous amount of effort for a short period of time and wear themselves down considerably, yet see a lack of results, they become extremely discouraged and lose interest in continuing the process. Limiting the amount of fatigue experienced helps to reduce the likelihood of this occurring.


Like all forms of muscle, this type of muscle takes time and effort to develop. Unfortunately there is no overnight trick which can help you develop this type of muscle. The good news is that if you are willing to take the time and put forth the effort you can and will develop lean muscle.

Original Source: http://goarticles.com/article/5-Methods-to-Build-Lean-Muscle/1607287/

Lean Muscle Weight Gainer Supplements And Products For Men And Women

by Elvira Filinovich

Lean muscle weight gainer supplements and products for men and women are designed to increase lean muscle mass in the body to maintain healthy weight, strength and higher energy levels. Lean muscle mass gets converted into muscles which improves a person's strength, stamina and muscle mass. People trying to increase muscle mass gets benefited by using supplements which have been prepared to increase effects of nourishing diet and exercises to produce lean muscles. Sportsperson, athletes and bodybuilders use these supplements for gaining maximum muscles in short time and also to increase energy and endurance level of muscles to perform long strenuous exercises and physical activity.

People following a healthy diet and exercising regimen do gain lean muscles but these measures alone are slow in bringing positive changes, in some people who have slow and sluggish internal systems these are ineffective and cannot build lean muscle mass. If diet and exercises are complimented with muscle weight gainer supplements and products for men and women, results can be surprisingly much better and can be achieved in much lesser duration.
Fat, carbohydrate, protein, vitamins and amino acids all are vital and crucial for growth of muscle mass in human body. These vital nutrients shall be consumed regularly and in proper balance everyday and supported by exercises for building muscles. Even if a person can consume a proper diet which supplements all the above said nutrients and exercises regularly due to slowness of digestive or circulatory system or poor lifestyle these nutrients may not get absorbed in the body and muscles may not get sufficiently nourished. This can stop lean muscles from forming and weaken the muscular system of the body. Lean muscle weight gainer supplements and products for men and women like FitOfat capsules not only supply all the nutrients in right doses but also ensure their absorption in the body to provide nourishment to muscles, this promotes growth of muscle mass and paves way for healthy weight gain.

FitOfat capsules, muscle mass weight gainer supplement and products for men and women, is purely herbal product prepared by using rich and powerful herbs and is very effective and safe. This has been made without using any synthetic or artificial material which makes its effects natural and suitable to both men and women and people of all ages. FitOfat capsules have been made by using herbs which are so effective that these are capable of resolving the problems like under-weight and debility as single treatment; their use along with many other strong herbs makes FitOfat one of the most effective muscle weight gainer supplement and product for men and women.
Herbs like Withania Somnifera, Asparagus Racemosus, Asparagus Adscendens, Swarna Bhang, Saffron, Zingiber officinale, Phyllus Embilica and Paniculates aromaticus are chief ingredients of FitOfat capsules which supplement the body with all the vital nutrients, ensure proper absorption of nutrients, increase appetite, strengthen digestive, nervous and excretory system and promote healthy blood flow to energize and nourish muscles. All of these effects of FitOfat capsules promote healthy weight gain and build lean muscles in a short time to increase overall muscle mass in men and women.

Original Source: http://goarticles.com/article/Lean-Muscle-Weight-Gainer-Supplements-And-Products-For-Men-And-Women/6584179/

What is Lean Muscle and How Do You Get It?

Becoming lean and muscular is the holy grail of fitness.

The Hollywood celebrity look is often placed on a pedestal and for good reason. Look at movie stars like Brad Pitt, Ryan Reynolds, and Taylor Lautner. Then look at the people around you. How many people among your family, friends, and coworkers have achieved this kind of physique? Chances are few to none. The reason for this is simple. Everyday people either don’t know what it takes to get into this type of condition, don’t care enough to do so, or both. Almost everyone I know falls into one of these three categories. When you think about the build of the stars I mentioned, one of the first things that comes to mind is “lean muscle”. But what is lean muscle?

What is lean muscle?

This phrase gets thrown around a lot and I don’t particularly like it because quite frankly, there is no such thing. There aren’t two distinct categories of muscle where one is lean and the other is fat. When people say lean muscle, they are referring to having a decent amount of muscle while being lean at the same time. People associate lean muscle with someone like Taylor Lautner. While he does have muscle, his muscle is no leaner than that of a sumo wrestler. The difference is that he is leaner than a sumo wrestler and the reason why his physique is much more impressive than that of the sumo wrestler is that sculpting it goes way beyond just putting on muscle.

Let me get back to the three categories of people I mentioned.

My goal is to help the people in the first category: those who are willing to put in the work, but are misinformed. You see, you can’t just put in time at the gym and expect to get a Hollywood body. Many people workout regularly and they might have sufficient muscle, but they are still a little chubby. They think that if they keep pushing hard at the gym, eventually the flab will go away and they will look like Ryan Reynolds. Unfortunately, this is not going to happen unless they take a synergistic approach and focus on what they are doing outside of the gym and the timing of these activities.

Getting lean and muscular requires a two-pronged attack.

The thing is it’s very difficult to attack both at the same time. This is because the activities that are best for burning fat hinder muscle building and vice versa. So here’s what I’m suggesting. Have days when you focus strictly on fat burning and days when you focus strictly on muscle building. My plan of attack is a 5/2 weekly split between fat burning days and muscle building days. So five days a week, I focus on fat burning and give it my all. The other two days, I focus on muscle building and completely ignore fat burning! You can tweak the ratio based on your goals, but I’m more focused on remaining lean and staying at low body fat levels, so the 5/2 split works very well for me.

How is this different from bulking and cutting?

The traditional bodybuilding bulking and cutting method calls for months of overeating and getting huge and then only a few weeks of cutting to try to get lean. This won’t build an ideal physique because the constant calorie surplus from the bulking phase will inevitably result in fat gain that’s difficult to reverse in only a few weeks. So what you’ll end up with is the big puffy look that’s a little over-the-top. What you want to do instead is to focus the majority of your effort on getting lean because this is the driver behind the ideal Hollywood physique.

My method accomplishes this because for 5 out of 7 days a week, you’re just shredding fat. And then you devote a couple of days to putting on a respectable amount of mass that looks good and suits your frame, not too much. Also, because you’re spreading out the calorie surplus days and being strategic about it, overall long-term fat gain will be minimal. This is your path to the Holy Grail. So if you find yourself asking “what is lean muscle and how do I get it?” the answer lies in this path. Stay tuned to my next post where I discuss exactly what I do on my fat burning and muscle building days to make sure I’m constantly working towards this ideal physique.

Orignal source: http://www.fitnessbreakout.com/just-for-fun/what-is-lean-muscle-and-how-do-you-get-it