These Magical Workouts Keep Burning Cals Long After You Hit the Shower


Sure, you're probably blasting a reasonable number of calories during the hour that you spend at the gym. But what about the other 23 hours of the day? Turns out, the fat-blasting doesn't need to end just because your sweat sesh does.

Choose the right workout and you could end up torching calories for hours after you've changed out of your sports bra. “[Having] a mix between maximal heart rate aerobic conditioning and anaerobic, or muscular, stimulation is the key,” says Joey Thurman, creator of The Lifestyle Renovation and author of 365 Health and Fitness Hacks That Could Save Your Life. “And if you challenge every muscle in your body, as well as your cardiovascular system, you’ll generally always be working at a fast tempo (but under control) to really maximize your calorie-burning efforts.”

So next time you’re struggling to figure out exactly which workout is worth it, choose from this list. You’ll get sweaty AF—and probably feel pretty sore the next day—but knowing your body is working even when you’re not? That’s pretty nice.
workout plan

High-Intensity Interval Training

Steady-state cardio definitely has a place in a well-rounded workout routine, but Thurman says it’s not the way to go if you want to stoke your metabolic fire. Instead, you should turn to high-intensity interval training, or HIIT. “Intervals are a form of cardio where you perform an intense exercise as hard as you can—like running sprints, swimming fast, jumping rope—to elevate your heart rate for a brief period, then following it up for a short resting period.”

The benefits? First, Thurman says intervals force your body to improve its ability to use and burn energy. “If you strictly perform endurance-style cardio, you can [actually] lose muscle in the long run because your body starts to become catabolic—a state where you burn through muscle tissue and lower your metabolism,” says Thurman. “Adding in intervals and weight training increases your excess post-exercise oxygen consumption (EPOC), meaning your body is better able to burn calories throughout the day.”


Plus, Thurman says working at an all-out effort (sprinting at a 10 on a scale of one to 10) increases the size and strength of your fast-twitch muscle fibers. (Translation: You’re way more likely to nab a PR in your next 5K.)

After committing to HIIT, you might even find your muscles peeking through in hard-to-tone areas like your belly, butt, and legs. In fact, one study shows that those who did 20 minutes of bike intervals for three months added about a pound of leg muscle while losingnearly 4.5 pounds of fat. You’re not likely to get that with your Saturday long run around the park. “The problem with consistent steady-state cardio is you will not develop a well-defined physique,” says Thurman. “You may lose weight, but there won’t be a lot of muscle definition.”

That said, there are a lot of different HIIT programs you can try. Erin Oprea, author of The 4X4 Diet and celebrity trainer to the likes of Carrie Underwood, Kelsea Ballerini, and The Bachelorette’s Kaitlyn Bristowe, prefers Tabata intervals. You’ll work in eight rounds, pushing hard for 20-second bursts followed by 10 seconds of rest. “The smaller rests don’t give you a full recovery period to [help your body burn calories] faster and longer,” she says. She suggests alternating between pushups and squats for each round of 20 seconds for a well-rounded burst of fat-blasting.

Weight Training

“Many assume that just getting in cardio is enough, but that’s not so,” says Oprea. “Weight training is a must to get that burn to last, and adding it on top of cardio will really get you over a plateau.” And with the array of bodyweight workouts available these days, there's really no excuse to miss out. (To build sexy, toned muscles while enhance your burn, pick up Lift to Get Lean by Holly Perkins.)

Other than the fact that you’ll spike your metabolism—studies show that it can help speed your resting metabolic rate, or how fast you burn calories when you’re doing, well, nothing—you’ll also give your bod a much-needed break from high-impact activities like running. Thurman says that leads to greater muscle recovery due to less stress. Plus, it’ll boost any weight loss efforts, as one study showed that dieters who lifted weights lost 21 pounds of almost all fat, while those who did cardio attributed some of their 21-pound weight loss to muscle loss.

To make the most of your lifting session, both Thurman and Oprea suggest total-body workouts. “It gets rid of the ‘I don’t have time to work out’ complaint that I hear far too often,” says Thurman. “They’re efficient, can be fit into a tight schedule, and you only need to do it two to three times a week to really reap the rewards.”

Some of Oprea’s favorite moves: Reverse lunges into bicep curls, squats into shoulder presses, or pushups with rows. Thurman suggests doing three to four sets, with 10 to 15 reps of each exercise. “It’ll allow for muscular growth and endurance as you are in both the hypertrophy range (eight to 12 reps), which is where you’ll see the most muscle development, and the endurance range (over 12 reps), which helps with muscular endurance,” he explains. And whatever you do, don’t rest for more than 30 seconds in between sets. “It’ll keep your heart rate up, elevate your metabolism, and make your workout more efficient with less time,” he says.

Plyometrics

Now that you’ve got weight training and cardio down, it’s time to add some ups to your routine. Enter plyometrics, or jump training, which ensures your muscles are exerting as much force as possible in a short period of time, with the goal of increasing power (so, moves like box jumps, burpees, and jumping lunges are your jam).

Why are they so great? “Getting your feet off the ground engages so many more muscles and really spikes your cardio at the same time,” says Oprea. “And it elevates your heart rate because of all the jumping you’re doing.”

Research also shows that plyometrics sends your EPOC into overdrive, especially when combined with HIIT. In one study, females who added two sets of 45 seconds of plyometric exercises (with 45 seconds of rest) to their HIIT routine improved their lean body mass by 3 percent and squat jump performance by 22 percent.

Oprea suggests trying it out with moves you’re already familiar with, like a squat. After you lower into your squat, start to rise back to the starting position, but instead of stopping with your feet flat on the ground, lift off into the air to turn it into a jump squat. “Get as high as you can after each squat, landing softly from toe-to-heel and going straight down into the next squat,” she suggests. “It’s a simple and very effective exercise. Repeat for 10 to 20 reps, and do three to four sets.” Can you feel the burn already?

Post Workout Shakes and Supplementation


Post workout shakes and supplements are vital for getting the specific proteins and carbohydrates needed in order to get the maximum possible gains and speed up recovery. In order to get the equivalent from food you would have to be eating vast amounts which can be both difficult and much more expensive.

Post workout shakes

Having food as well also poses the problem of digestion. Digesting a shake will take a significantly less amount of time than a meal. There is no question whether shakes work or not, it is down to what powders you put in them, the quantities you take and when you take them.

Powders

Personally I use powders as they are easier to measure out the exact amounts to tailor to specific needs. There are many powders that claim to be the greatest advance in muscle-building and will cost you the earth. Below listed are the powders that I take and what each of them does. They are essential in order to build muscle and without them your gains will be slower and the inevitability is you will eventually plateau; in which you will gain no more muscle mass.

Whey Protein - A protein source used to aid recovery and repair muscle tissue. This is probably the most effective and necessary powder for building muscle mass. Its' effects can be improved with the inclusion of carbohydrate powder such as maltodextrin. It is very important to purchase un-denatured or cold processed whey protein. It is of vital importance to listen to this advice as otherwise the protein will be useless.

Maltodextrin - A form of carbohydrate that is used very quickly. It's converted to glucose and stored in the muscles to be used as fuel.

Branch Chain Amino Acids (BCAA) - Proteins are made up of simple BCAA's. These then combine to create muscle tissue. Most can be manufactured within the body but there are a number known as essential amino acids that must be obtained from your diet. These are very effective for building muscle as they are the building blocks of muscle tissue itself. The BCAAs are valine, leucine and isoleucine.

L - Glutamine - It may not be a non-essential amino acid, however, it does become essential after intensive physical activity. It is therefore useful to pack your body with extra as it will aid and promote faster and better recovery of muscle tissue after a workout.

Creatine Monohydrate - Creatine occurs naturally within the human body and helps increase the production of adenosine triphosphate (ATP). ATP is broken down to release energy in order for the muscles to contract. It is what allows muscles to perform. In anaerobic exercise though there is only enough to produce maximal effort for a few seconds, hence why you must rest between lifting weights in order to perform again. Increasing the production of ATP then is extremely beneficial as you will be able to train harder for longer, making bigger gains in muscle size and strength. It also increases the rate of protein synthesis, the process of building muscle. Creatine also produces an effect known as water retention. This is when water is stored in the muscles. Ensure you drink eight glasses of water per day while on creatine.

Vitamin C - Helps with immune system support. Your immune system can be weaker after training so an inclusion of vitamin C with a shake can help insure that the chance of illness is kept to a minimum.

Electrolytes - Sodium, Potassium and magnesium are mineral nutrients that aid in muscle contraction, nerve impulse transmission and other biochemical processes. They are useful to have prior to a work out in order to make the workout as effective as it can be. To have the most effective training session each of these needs to be included in your shakes. Without them, the training session will suffer and the recovery. This will ensure your gains will be lower than they would if all are incorporated, meaning you will have to train and diet for longer in order to get the results that you want.

I would recommend consuming protein shakes no more than 15 minutes after a workout as this is when your body will be at its anabolic peak, up taking protein and any other nutrients it requires.



The Best Exercises to Include In Your Muscle Building Routine


As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are proven to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

Muscle Building Routine

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details - Let These Exercises Take Your Muscle Development To New Levels:

Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.

Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.

Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.

Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.

Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.

Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.

Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can't get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.

Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.

Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.

Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.

Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can't get to the gym. Done in in several sets, they work the abdominal muscles very effectively.

The Bottom Line:

When you engage in these exercises as part of your regular workout routine, you can be confident that you are doing some of the very best muscle building exercises for your body. Because of their effectiveness at working the various muscle groups, none of them should be done on back-to-back days. Make sure that you establish a routine in which you work specific muscle groups in each workout, and then rest those muscle groups for at least the next day. Do your homework and research some sample workout routines to determine how to structure your workouts for the week, and how many sets and reps of each exercise to do. The important thing is to find a routine that works for you while incorporating many of these basic exercises into it.



Top Muscle Building Workouts


It is important to build muscles. Muscles signify a fit body. Achieving that sculpted body means knowing the right kind of muscle building workouts.

The first step in the workout is to perform strength exercises. This can either be using free weights or body weight. This is to ready the body for more strenuous routines later. More calories are burned and more body fat is eliminated while doing weighted exercises. The muscles perform greater activity in the combination of balancing and weights.

One of the most important muscle building workouts is the shifting routine. For starters, isolation muscle exercises are discouraged. Target more muscle groups in one exercise combo. Muscles are built faster in a complex exercise. Exercise combos include push-ups, pull-ups, squats, and lunges. A discouraged routine includes dumbbell curls.

One constant question is whether to use free weights or weight machines in exercises. Free weights are recommended for starters. It stimulates more muscle groups than using weight machines. Compound exercises are also more possible when using free weights. Free weights are especially good for home gyms. Weight machines are also recommended for isolation exercises but this kind of routines focus on certain muscle groups and have slow results.

Insert supersets in the routine. An exercise that targets both the muscles in the chest and back is more beneficial. This is possible by performing push-ups and dumbbell back rows simultaneously. A superset aims to put more strain in more muscle groups as possible.

Another recommended workout is the bench press. Bench press targets lower body muscles primarily. It also is beneficial for pectorals, triceps, front deltoids, and serratus. Utilize a spotter when doing bench press to avoid workout accidents.

Internal training is also vital. Internal training is the combined routine of high intensity and light intensity workouts. This step encourages progression. In a treadmill, sprint for the 10 seconds. For the next 30 seconds, perform light walking. Surprising the body with high intensity intervals burns body fat faster, builds muscles quickly, and stimulates fast metabolism without too much damage in the muscle tissues.

The next step is to do an exercise combo of strength training and cardio routines. This routine builds muscle mass faster than isolation exercises. Only 30 minutes per day is required to achieve maximum results. This includes 10 minutes warm-up, 10 minutes medium level strength exercise involving the whole body, and 10 minutes of cardio exercises in high intensity.

With a barbell, perform deadlifts. Deadlifts targets overall body strength especially in the midsection up to the lower part of the back. It can be inserted into the routine at any time. It is advisable to perform weighted exercises though before doing deadlifts.

Muscle building workouts require persistence. With the right routine combination, muscles are built in no time. It is important to monitor daily progress per day. Track how much boy fat is lost. Combine the right exercises with proper eating. The two complement each other. High intensity workouts are futile if partnered with over eating. Visible muscle results are optimized in eating protein-rich foods.



Bodybuilding Diet: 4 Rules You Need To Know


The nutrition of a bodybuilding diet can make or break a fitness regime. All too often people exercise and think it's OK to eat junk because they are "burning it off" or they are "bulking." People know this is wrong but the thing is, they don't know the right way to eat to build muscle. They don't know that you can gain muscle and maintain a ripped core at the same time. They don't understand how to schedule "treats" into their new bodybuilding diet. Instead a snack turns into a full blown binge! Not good!

When constructing a bodybuilding diet there are certain principles that we follow. These principles set apart the winners and the losers. You're here because you are wanting to learn about the real way to eat according your goals. The following tips are tried and tested over time. There will be new techniques that promise fast results but they are often only temporary. Enjoy the ride and make it a lifestyle. In return, you will have a great body for life!

Bodybuilding Diet Rules:


Rule #1: One of the most common rules is to eat smaller meals throughout the day instead of 3 large ones. The original idea was that it keeps the metabolism firing. Research has found this to be inaccurate. Instead, it has been discovered that eating smaller meals throughout the day high in protein encourages more fat loss through much of the energy of protein being burned off as heat.

Rule #2: Carbohydrates should not be neglected. Although a much leaner high-protein diet is recommended, complex carbohydrates are required as well. This principle is based on the fact that carbohydrates fuel the energy demands faster than protein alone. Additionally, you should be eating complex carbohydrates not simple sugars.
Bodybuilding Diet
This is because complex carbohydrates are take longer to digest and if consumed they can last throughout the day to control your blood sugar levels. Be aware that simple sugars can enter the blood stream quickly and spike up your blood sugar level through increasing insulin secretion. Complex carbohydrates curb the sudden release of insulin, which can drive sugars in the blood to other tissues such as the liver and the fat cells. This is why complex carbohydrates can also control the deposition of sugars to fat cells; thus, controlling your body fat and weight gain.

Rule #3: When designing a bodybuilding diet you will notice that most people almost prohibit the increase in insulin. There are certain times you need to elevate the level of your blood sugar in order to use the insulin effectively. The pre- and post-workout meals should be considered because sometimes it differs from the bodybuilding nutrition we all used to know and follow.

Rule #4: The last among these principles (though not the least) is the limited consumption of dietary fats. Take note that fats also gives us energy and what many might not know yet, fats (particularly cholesterol) are required for hormone production, which in turn is needed to boost muscle development. Fats should normally make up around 20% of your calories or roughly 1g per pound of bodyweight.

Bodybuilding Diet Tips:


Pre-Workout:

Make sure to consume your pre-workout meal 30 to 60 minutes before your routine. This will ensure that you are properly fueled up and you don't go hungry during your training session. It should be noted here that your pre-workout meal should not be a heavy meal; it will not do you any good. On the other hand, eating only the recommended pre-workout food will give you the necessary energy that may even last on the post-workout recovery period.

Pre-workout meals should be balanced with the precise amounts of nutrients of protein and fast and slow digesting carbohydrates. Take note that you should consume energy from carbs that can be immediately used during an extensive routine. Examples of these include: starchy carbohydrates such as white rice, and bread. Protein should also be fast-digesting and they include: egg whites and whey protein isolate.

Post-Workout:

Catabolism is the process wherein a state of muscle-wasting occurs. This is the reverse of anabolism and is usually observed after an extensive workout. Additionally, right after your routine, glycogen is depleted from the muscle cells. Glycogen is the stored form of sugar in the muscles and it fuels the muscle during contraction, such as when you are doing your exercises. This is where you need again the fast-digesting carbs to affect also your insulin levels.

In order to refill the glycogen post-workout and push the anabolic process back again, you need to affect your glycogen stores. Thus, a combination of fast-digesting carbs plus fast-digesting proteins such as whey protein isolate is required to get them immediately recruited back to the muscle cells and avoid the catabolic process.

It has also been shown that muscle-building results when you consume the fast-digesting high protein and high simple carbohydrate diet post-workout because this is the time your muscles are demanding for nutrients.

It is also advisable that liquid food such as protein shake is more advantageous than whole-food meal. Whole foods take a lot of time to get digested and assimilated, unlike liquid foods.

The Supplements You Need:

Foods are the best choice for choosing your required nutritional needs. However, there are some factors to be considered such as the rate at which food can be digested and the nutrient profile of the food. For these reasons, supplements can play a part in a bodybuilding diet to encourage muscle growth a recovery.

Sugar:

This may seem strange to include in a bodybuilding diet where one is working to transform their physique but research has proven it be incredibly useful. It ensures that your glycogen is not depleted from the muscle cells post-workout. Sugars like dextrose and maltodextrin also spike your insulin levels that aids in pushing the nutrients from other sources back to your muscle cells. Consume 30g of sugar in the form of snakes or gummie bears post workout.

Glutamine:

It reduces catabolism and boosts the release of growth hormone and muscle cell volume. Though it is found abundantly in the body, glutamine is depleted during exercise. Part of the reason that it should be supplemented is because it is the predominant amino acid in the skeletal muscle.

Whey Protein Isolate (WPI):

Whey Protein is essential to any bodybuilding diet. It can provide a steady supply of amino acids once it enters the blood stream. WPI is absorbed immediately and can enhance lean mass gains, growth hormone release and body fat reduction.

Caffeine:

It helps prevent muscle soreness post-workout and can increase muscle intensity and strength. Caffeine also helps to mobilize fat cells to the blood. It should be taken pre-workout.

Creatine:

It increases phosphocreatine used in generating the energy ATP. Studies have shown that creatine increases insulin-like growth factor. Creatine also takes water into muscle cells to enhance protein synthesis. Put simply, it increases energy in the muscle and encourages a faster recovery.



Complete Dumbbell Chest Workouts


This dumbbell chest workout is designed to work the upper chest, the lower chest, and the inner chest. The reason to use dumbbells over free weight bars and ellipticals is that it allows for a greater range of motion, and to control this motion you use a greater range of muscle groups. This is a more efficient way of building muscle. Also, because you have a dumbbell in each hand, the left and right sides of your body are forced to work equally. This will produce a balanced and proportionate look to the muscles.

For each of the following dumbbell chest exercises, perform 3 sets of 8-12 reps.



Chest Workouts
Flat Dumbbell Bench Press 
Start by lying on a flat bench with the dumbbells tucked into your armpits. Extend the dumbbells straight up and lock out your elbows. Then return to your original position. You want to explode in the upward motion of this dumbbell chest exercise, and coming back down slowly, focusing on your form.



Chest Workouts
Flat Dumbbell Flies 
Start by lying on a flat bench with the dumbbells extended together straight above your chest. Now open your arms as if to give a hug and lower the dumbbells to about the level of your head. Keep your elbows slightly bent to provide support. Once at this level, bring the dumbbells back to their original position by squeezing your inner pectoral muscles. This dumbbell chest exercise will help provide that desired look of separation between the pecs.

Chest Workouts


Incline Dumbbell Press 
Set your incline bench to about a 45 degree angle. Start with a dumbbell resting above each shoulder. Now press the dumbbells straight up and lock out your elbows. To finish the exercise, return the weights to their starting position. This dumbbell chest exercise works the upper chest. To work the lower chest, change your bench to a decline of about a 45 degree angle and perform the same press exercise.




*** Some of the following pushup exercises can be done with push bars or on dumbbells for more tension on the pectoral muscles. ***

Chest Workouts

Standard Pushup 
Palms shoulder width apart. Lower your chest to the ground and push yourself back up.

Wide Palm Pushup 
Palms about 6-12 inches outside of your shoulders. Lower your chest to the ground and push yourself back up.

Diamond Pushup 
Make a diamond shape by placing your thumbs and pointer fingers together. Now place your palms down underneath the middle of your chest. Lower your chest to the ground and push yourself back up.



7 Excellent Food Sources For Your Muscle Building Diet


Bulking up largely depends on your muscle building diet. You may be working out all you want but if you're lacking in food nourishment and the right nutrition, you won't be able to build your dream physique. The foods and nutrition that you take in is actually the make or break factor in your muscle building endeavor. You'll want to create an environment that's conducive for muscle growth, and you do this with the aid of the nutrients that you consume from foods and supplements. You've probably come across long lists of muscle building foods, but here's a select -few of muscle building foods that constantly come up in the true bodybuilder's shopping list:

muscle building foods

Egg whites is a source of pure protein. This muscle building diet food source has a fat to protein ratio of 60:1. Otherwise called as a magnificent muscle growth food, egg whites also has an extremely high biological value. Egg whites is a large source of protein that is readily utilized by the body for protein synthesis. This rich protein food contains carbohydrates and vitamins and minerals as well.

Chicken and turkey are lean meats for building serious muscle. These foods are staples in every bodybuilder's workout diet. Chicken and turkey breasts are excellent sources of high-quality protein. They contain extremely low amounts of saturated and trans fats.

Fish is a rich source of omega-3 essential fatty acids. Although it's normally recommended in a muscle building diet to eat less fat, fish is an exception to that. Oil from fish supports the muscle building process. Go for cold water fishes such as trout, tuna, salmon and sardines contain sufficient amounts of healthy protein and fats. Add canned fish packed in water in your shopping list. It's a quick protein source for munching especially when you're on the go.

Beans and legumes are delicious sources of fiber and protein. Serious muscle builder should not ignore the power of beans and legumes in building muscles. Eating fiber-rich foods supports normal bowel movement and regulates the secretion of insulin in your body. These nutrients aid in the proper absorption of nutrients taken in from foods and supplements. Eat plenty of kidney beans, too. One cup of kidney beans contains 14 grams of protein and fiber.

Lean red meat is an excellent protein source for hard gainers. Cuts of red meat and lean ground beef are excellent food sources for growing muscle mass. They contain ample amounts of zinc, iron, protein and B Vitamins. If you're a hard gainer, chomp up more red meats that contain plenty of calories per serving. Then again, limit your intake of red meats because it is high in saturated fats. Refrain from eating them on a daily basis. In your weekly diet, add red meat to turkey, chicken and fish. It'll add variety and flavor to your muscle building diet.

Low glycemic carbs fuel your muscles. These are slow burning carbs found in sweet potatoes and oatmeal are excellent pre-workout snacks. You build muscles not only with protein nourishment but with carbs, too. When you workout, you use carbs found in your muscles as fuel. So when bulking up your muscles with weights, fuel yourself with slow-digesting carbs, or else your intensity decreases.

Drink 10 liters of water daily to keep yourself hydrated. Doing so will keep your muscles looking full. Due to misinformation, some bodybuilders think that the most important element in building muscles is meat. However, the truth is, water should be the no. 1 item in your list of muscle growth requisites. Water transports nutrients to your muscle cells, and in turn making the nutrients and supplements that you take in more efficient.

There are actually more food sources that will support your muscle gaining goals, but the 7 mentioned edibles above are the basics. Build muscle mass and look good. Rev up your bodybuilding workouts with an efficient muscle building diet.



Build Muscle - Lose Fat - Advice on How to Get Started


You have to strike the balance between the two or you will find that you will neither have the energy or stamina for both. You will be working out after no food intake and you will be weak and lethargic and this may create further problems down the line. You should focus on a long term strategy rather than say having to lose weight for getting ready for a vacation. This is an example of a short term goal and once your vacation is upon you and over you will find yourself putting back on the weight you have lost. Below I have outlined some bullet points in order for you to at least make a start on building muscle and losing fat.

Build Muscle - Lose Fat


# Nutrition

Despite of all speculation to the contrary, you will not build muscle and lose fat at the same time without proper nutrition. This can consist of all kinds of foods but really you should be concentrating on:-

Proteins - meat, poultry, fish, eggs and such. These will feed your muscles after a workout and give you the stamina to carry on

Fresh Fruit and Vegetables - All kinds of fresh fruit and vegetables are good, even canned or frozen will constitute as well because they actually lose none of their nutrients in the canning or freezing process. Also, these maybe easier for you as if the food is frozen you do not have to use it immediately or in the oncoming days.

Whole Grains - Wheat (brown) bread, whole meal pasta and such

Many people will advise you to stay away from fats too but fats in foods like nuts, pumpkin seeds, almonds are generally considered to be acceptable.

# Building Muscle

The only way to build muscle is to get stronger and this inevitably mean weight training. You should take out some time and I would recommend actually speaking to an expert about what exercises will be best for you as everyone's body is different. Many times when people start training they will not see immediate results so perseverance is the key here. You will find that as your muscle tone develops so your body will burn fat at the same time.

#Fat Burn

As well as strength training on of the most essential exercises you have to do is cardiovascular (i.e. running, walking, and such). My personal favorite losing fat is swimming because it is the only cardiovascular exercise which uses every muscle or most of the muscles in your body. So as well as great exercise you get strength training as well with your body's resistance to the water. Whatever you decide however will be the right choice as there is no right or wrong way when it comes to cardiovascular training for losing fat.

One of the key elements to building muscle and losing fat is to not starve yourself. When you are hungry, eat. You must keep your daily calorie intake good in the methods described above and persevere. Do not just give up after a month or so. You really may need 6 months of diet and exercise to start seeing some results.

It is going to be a great journey for you in obtaining the great body you have always wanted and there are going to be times you feel like giving in, however do not succumb to these temptations and you will see the difference.