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Best Muscle Building Tip

Muscle building is all about the right weight training and correct diet. With proper training, even a skinny person can flex his muscles within a few months. Muscle building is not only about looking great, but it is also about healthy living.

Muscle building improves the metabolism rate of the body naturally, thereby boosting your calorie expenditure even while you are resting. Moreover, strong muscles are good for the bones, joints and spines. Risk of injuries can be minimized by increasing muscle mass.

Tips for Building Muscles

Increase Calorie Intake

You cannot build muscles without gaining weight. Hence, you have to shed all inhibitions of overeating. Your muscle mass will increase only when your total energy expenditure is less than your total calorie intake. Adding calorie dense foods to the daily diet will help to meet your enhanced calorie requirement. However, while adding calories to you daily diet make sure you are not increasing consumption of saturated fat. Divide your daily calorie requirement into six meals.

Eat More Protein

In addition to increasing your daily calorie intake, consume sufficient amount of healthy protein each day. Your muscles can grow only with increase in protein synthesis. The higher is the protein reserve in the body, the larger will be the size of the muscles. Apart from muscle building, protein is also needed for numerous other activities of the body. To make sure that sufficient protein is available for muscle building, you must consume maximum amount of protein. For each pound of your body weight, you need about a gram of protein to build muscles. Lean meat, chicken, eggs, milk and dairy are the best forms of proteins that can be included in your muscle building diet.

Weight Lifting

After balancing your daily calorie requirement, it is time to build muscles through weight training. Weight lifting helps to increase the size of the muscles and facilitates fat burning. Weight with which you can complete not more than 6 to 8 reps smoothly is appropriate for muscle building. As your body becomes conditioned to weight lifting, you will start gaining muscles gradually by lifting heavier weights.

Target the large muscle groups

To increase muscle synthesis, work the muscles of the chest, legs and back, the large muscle groups of the body.

Lift Every Alternate Day

Muscle synthesis occurs while you are resting after weight lifting session. Full body workouts every alternate day is usually recommended for best result.

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How to Build Muscle? - Slow and Steady Works

Nowadays with all of the technology we have available-people are used to getting things in an instant.

The trouble is-and I do not care what they say in those fancy supplement ads-for most of us gaining muscle is a slow-very slow-process.

I know is can be hard to take-but it is what it is.

SOME GOOD NEWS

Having said the above, you can help yourself by doing a few simple things.

First, you can make sure that you do not miss workouts-I know some of you might be thinking well that is obvious-but you would be surprised at how many people use ANY excuse to skip the gym.

Yes, I realize that things come up-but even then-you can get a fast workout at home.

Even if you do not have a set of adjustable dumbbells (which I recommend) you can always do some body weight squats, push-ups and do some calf raises off of the stairs in your house.

Use your imagination for these workouts.

FOCUS ON STAYING HEALTHY

Most people neglect this aspect of bodybuilding and it is a shame.

Think of it this way, if you are always feeling run down and on the verge of catching a cold-how hard do you think you are going to be able to train?

Not very hard would be my guess.

Also, do not neglect good old sleep.

Turn off the television an hour earlier for a week and you will be surprised at how much better you will feel.
You will have more energy for your training-and your chances of getting sick will more-than-likely go down.
Sounds good to me.

NUTRITION DOES COUNT

This goes hand-in-hand with sleep-how hard do you think you will be able to train if you are constantly missing meals-or you are always eating junk food.

Again, not very hard.

By focusing on high quality protein from whole eggs and white meat chicken along with unrefined carbohydrates from steel cut oatmeal and all kinds of fruits and vegetables-along with healthy fats from seeds and fatty fish like sardines-your body will be running good.

As an added bonus, by taking in fruits and vegetables-which contain fiber-you will be more regular.
Again, I know this is not something most bodybuilders think about-but if you are always feeling backed up-I do not think your training will be going too good.

CONCLUSION

I know a lot of article is common sense, but sometimes, we tend to forget about the basics and focus mainly on all of the fancy sounding supplements.

However, there is a reason why the basics of training and nutrition are still around, and this is because they have worked for years-and will continue to work.

So, if you have gotten off track with your training and diet, I urge you to give some of these ideas a try.
If you do, harder training, and more muscle could just be the result.

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P90X Primer and Caveats for the Beginner

P90X stands currently as one of the most popular home exercise regimens maybe ever. The reality is the program is made for the people who are already fit. This is one area of marketing disconnect which I feel is not properly communicated, but stands as vital.

P90X is designed to give incredible body make over results in 90 days time. This is another point of contention that I wish was more clearly discussed in the marketing. You can get transformational fitness results in the 90-day period, but the big gains and ripped appearance come from doing the program multiple times.

The developers of this fitness program are Tony Horton (fitness guru), Carl Daikeler (Beachbody CEO), Steve Edwards (Beachbody Fitness Advisor), Carrie Wyatt (Nutritionist), Ned Farr (Creative Director), and Mason Bendewald (Workout Video Director). They worked hand in hand in order to formulate P90X.

Like any other experiment, they have accumulated and documented all information that they need such as the moves or disciplines which are suitable for P90X. This includes the vital area of diet and time frame to complete the program and get results. Apparently it took two years for P90X to be perfected before it was released to the public. I would say that if there is one area where P90X is strikingly effective it is how carefully it was put together. Clearly the level of testing and research was professional and thorough.

So in essence, what are the daily program exercises about really? P90X is a combination of exercise techniques such as strength training, cardio, stretching, yoga and plyometrics, woven together to be accomplished under timed conditions at a prescribed intensity.

There are several routines or exercises meant to target the following muscle areas and test different skills (Cardio, Strength and Stretch). You have a total of 12 DVD workouts in the program including:

Chest and Back (pectorals, back, biceps and triceps)
Plyometrics (legs, full body )
Shoulders and Arms (biceps, triceps, shoulders)
Yoga X (full body)
Legs and Back (quads, hamstring, calves and back)
Kenpo X (full body)
X Stretch (full body)
Core Synergistics (full body)
Chest, Shoulders and Triceps (pectorals, shoulders, triceps)
Back and Biceps (back, biceps)
Cardio X (full body)
Ab Ripper X (abdominals, core)

As for the P90X Nutrition Plan, it contains three phases to cover breakfast, lunch, dinner and even snacks. Again, there is thorough quality where you can plainly see things were contemplated with great care.

Phase 1: Fat Shredder - highlights high protein (50%), low carbohydrate diet (30%), muscle strengthening while slashing fat off the body.

Phase 2: Energy Booster - maintains phase 1 but protein and carbohydrates are of the same percentage or proportions, 40% each.

Phase 3: Endurance Maximizer - Increase intake of carbohydrates (60%), and a decreased amount of protein intake (20%). This is an athletic diet needed to maintain and support peak performance.

For every Nutrition Phase, they have assembled sets of meal plans to compensate whatever is needed by the body to perform well while doing P90X.

What you need in executing the routine? The standard tools you will be using are: yoga blocks and mat, dumbbells, pull-up/chin-up bar, gloves, push-up handles and a chair.

The two things to beware of before committing to the program are: 1. Make sure you don't get discouraged if you are a beginner. It is an advanced effort program built for people with some foundation in fitness. 2. Expect the serious results to come from doing the program multiple times over the course of years, not simply in one 90-day period.

Cheryl Boswell is a writer and researcher on home fitness and health products. You can save time and money by getting FREE in depth news, features, and reviews on home exercise equipment, workout programs, health, and nutrition, including discounts and best prices at her blog. Check out a recent article here: http://bodyslimdown.com. For advanced tips and strategies to reach your desired health goals faster, stop by http://bodytransformationcenter.com

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Top Two Mistakes Most Bodybuilders Make

In this digital age that we live in-we want everything in an instant-and maybe even that is too slow.
Same holds true for the young man or woman looking to pack on some serious muscle, they want it yesterday.

While this kind of enthusiasm is good thing-it can also be a problem.

In this article I am going to lay out the top two mistakes most bodybuilders make when looking to gain muscle mass as fast as possible.

HEAVIER IS BETTER

While adding weight to the barbell or dumbbells can be a good thing, sometimes it can be too much of a good thing.

What I mean by this is, if you have to say, swing and contort yourself to get the weight up-you need to take some weight off the bar.

Yes, in theory you are using more weight, but if you are using every muscle in your body BUT the muscle you are trying to make grow to lift the weight-you really are not doing yourself any good.

Truthfully, you are, more than likely setting yourself up for an injury-one that could set your training back weeks or months.

Words to live by, when in doubt-take some weight off the bar or dumbbells.

NOT BEING OPEN TO NEW THINGS

No matter how enthusiastic you are for your training, sooner or later it will happen, you will start dreading going to the gym.

It can be for a multitude of reasons-maybe you are over trained or your joints are hurting.

However, some trainers simply will not back off-no they keep hammering away at what they have always done.

Sure this works for a while-but again you are just setting yourself up for failure.

Either via injury or simple burn-out.

Neither is very good for your training.

The better choice would be to take a week off of training completely.

Yes, I know this sounds crazy, but trust me on this, you will come back ready to really tear up the weights.
And make solid gains once again.

Or you can simply take some weight off the bar so-to-speak-for a couple of weeks and try doing higher rep training.

Chances are this change will shock your muscles into new growth-and will help get rid of any joint aches and pains that you may have.

CONCLUSION

Yes, backing off a bit from your training can be tough-from personal experience I know just how tough this can be.

But, I urge you to give the two tips above a try-especially if your training has gone stale.

More enthusiasm and more gains than ever could be the result.

Nothing wrong with that.

GO FOR IT!

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