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

Gain Muscle Mass Naturally

Muscle is hot...Drugs or not! thus if you're fascinated by adding some real muscle to your body, you are most likely conjointly fascinated by learning the simplest thanks to gain muscle mass naturally. The solution to the current question is targeted on a pair of basic parts...with some of further factors to help within the method. Here is what you wish to grasp to realize that goal.

First as you're most likely aware, so as to achieve muscle mass naturally you wish to perform some sort of resistance coaching. Here ar of few of the necessary things to stay in mind associated with your coaching are:

• Intensity of exercise - Work to muscle failure/fatigue
• Duration of exercise - one to one ½ hours soap
• Type of exercise - resistance AND cardio
• Frequency of exercise - four to six days every week
• Using correct kind and technique once exertion - "follow the golden rules" 

To gain muscle mass naturally you wish to perform your workouts employing a high level of intensity doing the proper sort of exercise in conjunction with the correct length. (Several hours within the athletic facility is harmful to muscle growth.) The frequency, at that you perform your exercising, likewise as applying correct kind and technique, includes a direct impact to the success of achieving your goal. (Something to remember: you cannot train sort of a body builder and expect to appear sort of a body builder. There ar too several belongings you do not see that facilitate that person reach his physique...one of biggest ones being medication.)

The second element of your plan to gain muscle mass naturally depends heavily on your consumption habits. the problems associated with consumption that impact your efforts are:

• Amount of food - range of calories
• Type of food - (20% - twenty fifth supermolecule, sixty fifth sensible carbs, 100 percent - V-day healthy fats)
• Time frames at that you eat - half dozen tiny meals each a pair of ½ to three hours
• Drink Water - one gallon or a lot of every day

A certain range of calories are required to not solely maintain the energy needs of your body however conjointly keep feeding the body with the proper sort of food to permit the muscles to create. additionally, there are specific time frames at that you wish to fuel the system likewise. (A fast note here is that though supermolecule is very necessary within the method to achieve muscle mass naturally, contrary to well-liked belief, supermolecule doesn't build muscle...one of it's most significant functions is to assist repair the muscle when it gets bust down throughout Associate in Nursing intense resistance coaching exercising.

Combine these fundamentals with enough quantity of sleep, (a minimum of seven hours recommended), and a commitment to reaching your goal (NEVER provide UP). try this and you'll realize the fastest success in achieving your need to achieve muscle mass naturally. Plus, can be} cool with the new muscle mass you currently wear your body and every one the ladies will suppose you are hot!

Original Source: http://goarticles.com/article/The-Best-and-Quickest-Thanks-to-Gain-Muscle-Mass-Naturally/7626938/

Eating for Building Muscle Mass

When it comes to building muscle it isn`t always about lifting weight and going to the gym. The fact is that for those how will want to get bigger alimentation is what they will need to first take a look at. The main thing people will need to eat is proteins and they can be found in many of the foods we can eat on a daily basis. Proteins also have amino acids which are vital for the human body’s healthy development, yet a balanced intake of carbohydrates is also necessary. For instance simple carbohydrates like those found in potatoes and white bread have a high glycemic index and are very good for your body. Whole wheat bread and oatmeal have complex carbohydrates and are thus recommended for those who are working out in order to develop their muscles.

So if you are eating for building muscle mass then you will need to be very selective with the foods you are eating. Only this way you will be able to achieve your goal of getting pumped up and looking good, of course, through training and not by eating alone. Below you will find a lot of the seven foods that you can consider if you want to grow larger through training.

1. Eggs: Eggs are recommended because they contain proteins that have a high biological value and the good news is those proteins can be easily absorbed by the human body. On top of the fact they contain proteins, eggs also have many vitamins like Vitamin D, Vitamin B6, Vitamin B12 and Vitamin E.

2. Next is tuna fish which is a highly popular food: This fish is very rich in proteins and it is perfect if you are training and need as many proteins as you can get. You can eat it uncooked right out of the tin or if you want you can add it to your salad or make a sandwich out of it. Everyone decides the way they want to eat it.

3. Milk: As a baby we eat milk because it`s rich in vitamins, calcium and minerals and thus we strengthen our bones. People who are training should drink around one litre of milk per day in order to strengthen their bones and protect them while they are working out. Skimmed milk is recommended against any other type of milk out there.

4. Lean meat: This type of meat is very rich in proteins and on top of that it also contains B vitamins and iron. It`s one of the most protein dense foods you can eat so you shouldn`t disregard it when training. You need to remember that overcooking it is not recommended, because if you will do so you will actually reduce the number of nutrients.

5. Turkey breasts or chicken breasts: If you remove the skin of these breasts you will have a very protein dense food. On top of that they don’t contain any fat.

6. Cottage cheese: For those who want to eat something before they go to bed this is the perfect food they should eat. It`s very slow digesting and provides an excellent source of proteins.

7. Nuts: If you want to get Vitamin E, fibre, magnesium, zinc and potassium, then you will certainly need to make sure that you will eat macadamias, almonds and peanuts. They are very healthy and will help you with gaining muscle through your training routines.

The fact is that eating for building muscle mass is very much recommended, but foods alone will not help you gain muscle. You will need to have a well define physical training routine in order to get the best out of those foods. On top of that you will need to eat these foods every two to three hours per day. Don`t forget to also drink a lot of water, at least two to three litres per day, depending on the intensity of your training. And last but not least, remember that eating is very important and if you will not eat enough, your body will resort to breaking up muscle tissue in order to repair itself. I guess that is not what you want, especially when you put so much effort into your training sessions.

Orignal Source: http://goarticles.com/article/Eating-for-Building-Muscle-Mass/7622151/

Muscle Soreness After Exercise

If your muscles are sore after you've gone to the gym, you are probably experiencing Delayed Onset Muscle Soreness (DOMS). Characterized by mild to moderate soreness in muscles peaking 2-3 days after exercise, DOMS can make you feel accomplished and remind you how hard you worked, but it can also prevent you from putting everything you have into your next workout. From novice to seasoned exercisers, everybody experiences DOMS at some point, and hopefully with some helpful tips you can reduce its impact on your next workout and your daily life.

DOMS is generally caused by the muscle increasing in length during eccentric contractions i.e. when you are slowly letting down a weight like in down phase of a bicep curl. It is also when most muscular injuries occur so it pays to be very careful when working with heavy weights. When this happens multiple times with weight that is very challenging for your muscles to control, the muscular tissue develops microscopic tears which ultimately cause the soreness and discomfort. This usually happens when you are trying a new exercise or coming back to exercise after a period of absence in the gym. It helps to be consistent with your workouts if you are uncomfortable with experiencing DOMS.

Contrary to popular belief, this pain is not related to lactic acid build-up because it typically peaks 48-72 hours after working out--well after lactic acid has been flushed from the muscle tissue. This pain is often accompanied by slight inflammation and weakness and usually subsides within three to four days.

Currently there are multiple theories for treating and preventing DOMS. Of course the most effective treatment is to simply not let it happen in the first place but of course this is not always feasible if you are progressive in your exercise plan. The most common prescription for DOMS is rest and some sort of Non-Steroidal Anti-Inflammatory Drug (NSAID) like ibuprofen. Consistent stretching and some therapies like massage or using a foam roller can also help with some of the minor aches and pains, and also helps properly realign the muscle fibres as they heal providing long-term benefits as well. As always, you should consult a medical professional before taking any sort of medication and ideally, you should allow at least 36 to 48 hours before training the same muscle group again at the same intensity.

Experiencing muscle soreness after exercising should not be a deterrent for you to lift weights or try new exercises! You can still get results without having to experience muscle soreness, but you will need to work at a lower intensity (which means it may take you longer to get results) and visit the gym more consistently so that your muscles are used to working hard. If you are training for a competitive event then it is more likely that you will experience DOMS more during your training period since you are progressing your exercise program regularly.

Original Source: http://goarticles.com/article/Muscle-Soreness-After-Exercise/7630608/

Top 3 Chest Exercises Making use of Dumbbells

Do you intend to enhance your breast muscular tissues?

You could exercise your chest at home with a basic pair of pinheads. Having a great collection of chest muscular tissues excels especially if you wish to eliminate the extra fat down payments that make your figure effeminate. Individuals with gynecomastia - the problem which offers guys the appearance of having little busts - are generally trying to find workouts to replace their chest fat with muscular tissue. Well, listed here are 3 breast workouts that uses dumbbells.

One Arm Flooring Press.

The one arm floor press exercises the breast muscles including your shoulder and arm muscles. As opposed to using both hands, utilize them one by one. Start by thinking a floor press placement. Among your arms need to be braced on the floor for support. Hold a pinhead with the various other arm and hold it at shoulder level. Delicately extend your arm towards the ceiling while securing your core. Producing the pinhead down to your starting position and duplicate the lifting step. Do the exact same number of representatives on the various other arm. It is necessary that you start with your weak side to make sure that you would function that arm out while you are still fresh.

Alternating Dumbbell Hip Raise.

After your one arm flooring press regimen, you could continue to the pinhead hip raising physical exercise. While hing on a flooring press position, get both dumbbells in each hand. Slowly lift your hips off the flooring yet keep your feet and top back grown on the flooring. Raise your left hand to the ceiling while lifting your left shoulder off the floor. Producing it down delicately. Next, increase your arm similarly that you did with your left hand. Replay this alternating series for 1 - 3 collections.

Dumbbell Push-up.

This is a difficult workout to do yet the force it gives to your chest muscles is likewise superior. To do this exercise, you have to position yourself as if you are getting ready to do push-ups. The distinction is that you will be hanging on to the dumbbells while doing this. Execute a push-up but on top of the movement, bring a pinhead closer to your chest. Allow the various other arm assistance your body. Producing the dumbbell down. Perform another push-up and lift the other dumbbell to your chest. Replay this sequence as tolerated.

Doing these workouts could take a great deal of time prior to you can notice any replace in your breast. If you have the ideal health and fitness equipment and the drive to do these dumbbell exercises for your breast, then you much better start as very early as now.

Original Source: http://goarticles.com/article/Top-3-Chest-Exercises-Making-Use-of-Dumbbells/7630405/

Does Protein Shake Help in Building Muscles?

Looking for a healthy body?

Start doing regular workouts. There are many people who do not know the importance of working out. Working out is a good way to stay fit and healthy. People of all age groups should do workouts on a daily basis. There are some important points one has to keep in mind before starting a good workout regime. If one check outs this article, one will also get to know why it is important to include protein shake in diets of those who do workouts regularly.

Why are proteins important?

Proteins help in building muscles of the body. Proteins supplements are available in different flavors. One can choose a flavor of his own choice. Some of the flavors of proteins that one will find are chocolate flavor, apple flavor, strawberry flavor etc.

There are many brands of protein shakes. One of the things that one has to look for in a protein shake is quality. The quality of the protein shake should be really good. Another thing to look for in a protein shake is price. The price should be reasonable. Buy a protein shake that comes with a low price. One can compare the price of all the products available in the market.

One should take the right amount of protein. One can ask a fitness instructor on the amount of protein one should take daily. One should not take excess amount of protein. Many body builders all around the world take protein supplement in order to build up their muscles. Some of the natural sources of proteins are eggs, red meat, milk etc.

Users who are interested in muscle building and body building should be very careful of what diet they take. One of the most important nutrients is protein. And according to experts, protein from whey is considered the best option for muscle building. There are various companies that manufacture this products. However, all are not good enough. Therefore, it becomes necessary for users to conduct a protein shakes test before buying any product. Users can acquire the best product in the market by doing that.

There are many sources from where one can get ready made protein supplements. If one is looking for the best protein shake, one should buy it from the web. There are several good and reliable websites that deal in protein shakes. It is advisable to check the price and cost of deliver before buying the product.

Original Souce: http://goarticles.com/article/Does-Protein-Shake-Help-In-Building-Muscles/7629970/

A beginners guide to protein shakes

Drink the right shake at the right timeby following this guide.

Best for… pre-workout

A pre-workout shake is most effective if drunk around half an hour before you start your session. If you don’t begin your workout until hours after you’ve downed it, you’re unlikely to see any real benefit. And don’t pick a shake that’s purely protein-based. “A shake with high protein and low carbs is not ideal,” says registered sports dietitian Karen Reid. “A lack of carbs can leave you more at risk of muscle damage.” 

Don’t expect your shake to do all the work for you, either. “In terms of maximising muscle accretion, your progress is driven entirely by your workout,” says Ursula Arens, spokesperson for the British Dietetic Association. Use a shake to get pumped, primed – and push yourself that little bit harder.

Choose from a range of the best pre-workout shakes at the Men's Health store.

Best for... post-workout

There’s a time and a place for fat, and after your workout is not it. Again, a shake with some carbs is a good option, as carbs catalyse an insulin spike in your body. This speeds the movement of nutrients into your muscle tissue. You’ll want to pick a shake with a high proportion of whey protein, too – it’s the fastest digesting protein there is and gets straight to work on your muscles. 

Those exercising regularly and intensely should be looking to get two grams of protein per kg of their bodyweight per day – or even slightly more. But chugging endless pure protein isn’t a good idea. “Once you get to a certain point, having more does not help,” says Arens. What’s most important of all is downing your shake as soon as you can after finishing your workout. “It’s all about hitting those time windows,” says Reid.

Best for... before bed

A protein shake around an hour before you hit the sack is optimum, but some might find they need it a little earlier in order to sleep comfortably. A casein-based shake – which works through your body very slowly – is perfect. “You’ll be feeding muscle at a time when your growth hormones are elevated, so it’s a great time to get the best stimulus,” says Reid. 

If you don’t want to splash out on shakes, a large glass of milk and a banana are a fantastic inexpensive alternative. Milk contains a mix of whey and casein protein and will stimulate muscle growth through the night.

Original source: http://www.menshealth.co.uk/food-nutrition/muscle-foods/a-beginners-guide-to-protein-shakes-344902