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Showing posts with label bodybuilding. Show all posts
Showing posts with label bodybuilding. Show all posts
March 15, 2018

How to Bulk Up

How to Bulk Up - 3 Skinny Guy Muscle Building Tips


If you're a skinny guy who's frustrated with your muscle building efforts and can't seem to put any weight on no matter how hard you try, then you're not alone. We hardgainers have a tough time building muscle mass if we follow what the rest of the crowd is doing.
bulking diet
The following 3 skinny guy tips will help clear the fog and show you how to bulk up.

Reduce The Amount Of Isolation Exercises You Do

As I always recommend to skinny guys who are looking at how to bulk up, compound exercises are much better than isolation exercises for gaining mass and building muscle quickly.

Now, don't get me wrong...isolation exercises do have their place, but they are simply an inefficient way to build multiple muscle groups at the same time, since they focus or "isolate" certain muscles. This is why you'll often hear guys say "Monday is Chest Day, Tuesday is Legs Day, Wednesday is Arms Day, etc..."

Skinny guys who try to use isolation exercises to bulk up fast, end up making these common mistakes:
- They train each muscle group only once or twice per week

- They spend too much time in the gym

- They end up working out every day and overtraining, thus reducing their body's recovery ability.

If you want to know how to bulk up, stick to compound exercises like Squats, Chest Press, Barbell Curls, Dips, Bent Over Rows and the like, and incorporate them into 3 full-body workouts per week, lasting between 45 minutes to an hour.

Give 110% in your workouts and you won't be able to manage more than that.

Increase Calorie Consumption MASSIVELY

Insufficient calorie intake is one of the biggest reasons skinny guys fail in their attempts to bulk up fast.

According to nutritionists, an average male should consume around 2,500 calories per day. However, if you're looking at how to bulk up and build muscle mass, then you should be consuming at least another 1,000 on top of this.

These calories should be quality calories from sources like lean meats, eggs, beans, pulses, oatmeal, and plenty of vegetables. Split them between 5-6 meals per day and reduce your saturated and processed fats in order to bulk up fast.

Harness Your Natural Growth Hormones

Growth hormones have become synonymous with pill-popping, needle-using extreme bodybuilders, and have a bad reputation.

While this kind of behaviour is rightly condemned, there is a way that skinny guys can harness their own natural growth hormone without resorting to dodgy pills and potions.

Our own bodies supply us with a natural growth hormone which is anabolic in nature and helps us to build muscle and bulk up. This growth hormone is secreted particularly when we are asleep, especially when we reach deep sleep, and provides us with the ability to repair and strengthen our muscles.

For this reason, plenty of good quality sleep is essential for the skinny guy who is looking at how to bulk up fast.

In the same way, avoiding stress and lack of sleep is important, since this makes the body produces Cortisol which is a catabolic hormone, and takes essential nutrients away from the muscles causing them to lose mass or hamper their growth.
February 22, 2018

How to Build Muscle Without Gaining Body Fat


Building muscles without gaining fat mass is not the easiest task in bodybuilding, but it can definitely be done.
There are several factors that can influence this process:
How to Build Muscle

Level of training
Diet
Cardio
Age

Level of training

People that are beginners in training usually have the capacity of building easier muscles than accumulating fat mass. This is due to the fact that when you are a beginner your body needs to do many adaptations in order for it to face the future trainings. So it will consume a lot of energy do these adaptations.

These adaptations usually are things like: increasing muscle size, strengthening tendons, strengthening ligaments, strengthening bones and improving some functions. All these things will need calories that the body will take from the fat deposits.

On the other hand a person that is advanced in training, for example 3-4 years, usually will build muscle mass and fat tissue at the same rate, if the diet and training are not adjusted accordingly.

Calories

In order for someone to build muscles without gaining fat is important to know his maintenance calories.

The maintenance calories are basically the amount of calories that someone can eat without gaining weight. A method through which you can find your maintenance calories is to eat every day the same amount of calories and see if you gain, lose or stall in weight. If you gain weight you reduce them with 200-500 calories, if you lose weight you have to increase them with 200-500, but if you stall you found your maintenance weight.

Keep in mind that you have to eat the same amount of calories for 1 week to draw conclusions.
Diet composition

To build muscles without fat gains you also have to have a diet that is based on foods rich in proteins and low in other macronutrients..

The diet composition can look something like this: 25-30% proteins, 20-30 carbohydrates and the rest percents fats.

A trick which you can do to keep fat accumulation away, is to eat carbohydrates like in the above example in the training days and in the off days to reduce them to about 100-150 grams max per day.

Cardio

Cardio is a tool that can help you burn some extra calories in order for you to reach your maintenance levels. Depending how you use it, cardio can have a good or a bad impact on your muscle gains.

The best thing to do if you need to burn some calories is to do low intensity cardio, mainly a fast walk.

The duration of cardio will depend of your needs, for example with 10 minutes of low intensity cardio you can burn around 100 calories. So, if you need to burn 500 calories in a day, you will have to do around 40-50 minutes of cardio.

Usually, if you do the cardio on a treadmill it will show you how much calories your burned.

Age

This last factor can have an important impact when it comes to building muscles without gaining fat, mainly because with the passing of years the body's metabolism decreases in its activity, usually with 10% at every 10 years.

A younger person will build lean muscles easier, than a person that let's say is 40 years old. At this age you must be very careful about every factor that can influence fat gain.
July 07, 2017

Build More Muscle Mass And Strength Without Supplements


Who should use this method to build muscle quickly?


If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. We have to make every drop of sweat worth the work.

Build Muscle Mass


I'm going to show you how to build more muscle in less workout time. Keep in mind that this method is meant for people who want to build muscle mass and pure strength.

Now, what is your key to building muscle quickly? I mean, say I really want to bulk up in a week. How can I do this?


The key to more muscle mass out of every workout is to lift enough weight to cause muscle failure in only a 3-5 reps (repetitions of the movement). Rather than burning calories and creating lean muscle by doing many reps with lighter weights, you're taking just a bit of time to literally tear your muscle fibers apart, preparing them to build mass and strength when they receive protein from your next meal.

I've heard that it's good to eat directly after exercise. What do you do?


You must eat right after your workout. Not only will this quench your muscles' thirst for proteins, but it will help maximize your metabolism. An efficient metabolism comes in handy when you do cardio exercises, since your body is already working at high speed to burn the calories you have stored.

What Foods Should I Eat In My Post-Workout Meals?


Your meal after the workout should be high in protein from foods such as lean meats, protein shakes, liquid protein supplements, and others containing minimal fat content. Don't forget the carbs though. Make sure you include a normal, healthy source for carbohydrate such as fruit or vegetables, and even a whole-grain bread.


January 31, 2017

Bodybuilding Protein

3 Cheap, Easy Ways to Get More Bodybuilding Protein Into Your Diet


Bodybuilding Protein
If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of bodybuilding protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of bodyweight PER DAY. Unfortunately, most protein-packed foods tend to be dense, filling, inconvenient, and relatively expensive. It can be hard on your wallet, stomach, and schedule to get in all that you need to build muscle as quickly and efficiently as possible. Here are four cheap, easy ways for you to add more bodybuilding protein to your diet.

Drinking Egg Whites 

This may sound disgusting, but unlike the yolks, plain egg whites have a very neutral flavor. Also, if you buy them pre-separated in a carton, they are usually pasteurized. I have found that the best, easiest way to consume raw egg whites is to just blend them with some ice, fruit, and some kind of sweetener. The shake goes down very easy, and depending on how many whites / cartons you use, this is a quick way to consume 50-100 grams of good bodybuilding protein.

Whey Protein Shakes 

The most common type of bodybuilding protein that people consume as a shake is whey, a dairy byproduct of cheese production. While not as quality a muscle-building food as chicken, steak, or other meats, whey is the easiest food for adding protein to your bodybuilding nutritional regimen. If you can find a good deal online or in a bulk or wholesale store, it also will give you the cheapest cost per gram of this nutrient.

Canned Tuna (and how to eat it) 

While certainly not pretty or particularly appetizing, canned tuna is your best bet for cheap, solid-food bodybuilding protein. Go for the "chunk light" type to get the cheaper and easier-to-eat option. One can usually has about 25 grams of protein for less than one dollar. I have found that the easiest way to consume a significant quantity of tuna is to just take very large bites, chew them a few times, and wash them down with a big gulp of water. It has too strong an odor for polite company anyway :)

As you probably noticed, I have placed a greater emphasis on convenience and cost than on taste. Though it is important for your sanity to indulge in some tastier meals and treats every once in a while, you are going to have to prioritize if you are serious about building muscle on a budget. Emphasizing these foods in your diet will keep the muscular gains coming without tapping too far into your hard-earned money and your spare time.



December 05, 2016

Build Muscle - High-Fat Or High Carb Diet For Building Muscle?


If you're currently trying to build muscle as effectively as possible, you may be wondering whether you should be using a high carb diet or a high fat diet.

Bodybuilder's have been manipulating around their diets for years; constantly trying to figure out what the best mix of macronutrients will be when it comes to packing on the lean body weight without adding too much excess fat gain.

It only makes sense that you'd want to minimize how much fat you gain when bulking, as this is going to determine how long you have to spend in diet mode after the bulking period is over.

That said, here is how high fat and high carbohydrate diets compare.

High Carbohydrate Diets

One of the big benefits of high carbohydrate diets is that they are going to be slightly easier to plan.

With low-carb, high-fat bulking diets, you're going to have to plan scheduled 'carb-up' periods, otherwise your weight lifting sessions will really start to falter.

Thus, consistently taking in carbs on a regular basis will always ensure that muscle glycogen levels are maxed out and you are getting the best workouts possible.

The second benefit to a high carbohydrate diet is that it tends to optimize both leptin and insulin, two hormones which are very anabolic in the body.

When insulin levels are low for instance, the body is not working as anabolically as it could be, thus maximum muscle gains may not be realized.

Finally, the last big benefit that higher carb diets have is that they often simply make you feel better.

While some people do do well on lower carb diets, for many, they experience a feeling commonly known as 'fuzzy headed' and start to feel constantly tired.

While low-carb diets can be great when dieting due to the hunger control they provide, when bulking, since you're taking in more calories than you need anyway, hunger never really enters in to the picture.

In fact, due to the fact that you'll be even less hungry when eating low carb and bulking, if this causes 
you to struggle to meet your calorie requirements then that will definitely hinder your gains.

High Fat Diets

Now, looking at high fat diets, we've already pointed out some of the drawbacks of them, but there are still some benefits.

The first benefit is decreased fat gain. While insulin is definitely going to be anabolic for muscle building, it's also anabolic for fat building. If insulin levels are too high at a time when excess nutrients are in the bloodstream than are needed, fat gain will result.

Since higher-fat diets have less impact on insulin levels, this then could translate to leaner weight gain for you.

The second benefit to higher fat bulking diets is that for those who suffer from blood sugar swings, it can make you feel better.

Since you are taking in so many calories when bulking, if you give the body a big batch of carbs, this can make you have a big high followed by a big low.

Some people don't have trouble with higher amounts of carbs taken in at once, while others do.

It's going to be up to you to determine which method works best for you individually.

So, when starting on a workout program to build muscle, consider the differences between the two diets. Some people do wonderfully on one, while others do not.