8 Tips to Help You Grow Your Muscles Fast

If you have been looking to build your muscle fast, you have to do things the right way. Eating wrong foods and doing wrong exercise will only prove counterproductive. No matter why you want to bulk up, here are 10 things you can do to gain as much as a pound of muscle very week. Read on.

Build your muscle as much as you can

For your muscles to grow larger, what you need to do is help you body store the maximum amount of protein. Your body may be utilizing the protein reserves for other purposes, such as making hormones.

As a result, your body may not have enough protein left for building muscle. If you want to address this problem, make sure you give your body more protein than it uses.

Eat meat

You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.

Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk.

Eat more

Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.

Work your muscles

If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the larger muscles, such as legs, back, and the chest.

You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.

Opt for a stiff drink

According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.

Workout 3 or 4 days of week

After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.

Actually, your muscles develop when you are taking a rest, not when you are busy working out.

Eat every 3 hours

Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make sure you have some protein every 3 hours.

Have milk before bed

You may want to have a combination of protein and carbohydrates at least half an hour prior to your bed time. Actually, your body will have better use of calories when you are sleep.

Long story short, you can grow your muscles fast with these natural tips.

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5 Tips to Help You Choose the Right Resistance Bands

Have you been looking for fitness resistance bands? If so, we suggest that you follow our tips that will guide you as to how to get the best one. Read on to find out more.

1. Get the flat 4 Feet bands

We suggest that you opt for long, flat bands since they are versatile. In addition, they are an ideal choice if you want to make a knot for better grip. Aside from this, you may have seen thick straps when searching for resistance bands on the Internet. You may want to know that they are too hard to pull. Therefore, it's not a good idea to go for them.

2. Start easily

You should keep in mind that this is going to be a progressive training for fitness. So, what you need to do is get started at a beginners level and then keep increasing your difficulty level as you get stronger. You should try a lighter band if you can not take the resistance. On the other hand, if it's too easy, you can opt for a heavier band. Make sure none of your muscle or joint aches while you are training. While training, your muscles may get warm but you should not feel pain. Before you begin a new exercise program, we suggest that you get in touch with a health care service provider.

If you are over 50, we suggest that you start with the lightest resistance band. Ideally, it's a good idea to choose a 3-pack with a light resistance band. Just do not go for the heaviest band in the beginning or you may hurt yourself in the process.

3. Try 2 3-packs

If you have been looking for a light, medium and heavy one for your arms in addition to a looped one for your legs, we suggest that you opt for a 2 3-packs. For your band workout, you can try out a one 3-pack resistance band. This will be good for your band workout. However, if you are in need of one for your arms and legs, then you should prefer two sets. This way you will not have to unfasten your leg bands.

4 Choose a band by description

Each brand comes with its own color schemes. So, you may want to read the description before getting your hands on a band.

5. Latex Bands

Latex is used to make most of resistance bands. But if you are allergic to latex, you may want to try a non-scent, latex free band. As far as buying this type of band is concerned, you have two options to choose from: heavier or lighter. Based on your strength level, you can choose one. This is as easy as it sounds.

Long story short, if you have been trying to find out the best fitness resistance band for you, we suggest that you keep the tips given in this article in your mind. This will help you buy the best band so you can strengthen yourself easily.

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How Sleep Affects Muscle Growth – Tips for Better Sleep to Build Muscle and Good Health

In your efforts to build muscle and to look good, you must have heard a lot about nutritional food, supplements and exercises but not much about the need for quality sleep. Sleep has a direct link to muscle gain as it promotes the release of human growth hormone (HGH) which is needed for protein synthesis.

Often, we do not realize that we may not be getting the minimum eight hours of sound sleep needed to get the maximum benefits from our muscle building efforts. Hand, phone and computer usage, food additives, stress and advancing age have a bearing on the duration and quality of sleep we get. This in turn make our quest to build muscle and look good more challenging.

Briefly, the sleep process consists of repeated cycles of non-rapid eye movement (NREM) and rapid eye movement (REM) of approximately 90 minutes per cycle. NREM consist of three stages including the slow wave sleep, which can be considered as deep sleep when the body is least metabolically active. REM on the other hand is characterized by rapid eye movement, loss of muscle tone and vivid dreams. The release of HGH is highest in the early period of sleep reaching its peak at the slow wave sleep (SWS) stage.

A point of interest is that HGH release decreases with age. For instance, studies show that during 30-40 years of age, the quantity of HGH released over a 24 hours period decreases as much as two to three folds. In addition, SWS which is the deepest phase of sleep decrees significantly during this age range. This make it even more critical for those who are advocating in age and eager to retain their muscle mass and youthful looks to place importance to getting sufficient sleep.

Incidentally, not getting sufficient sleep is one of the causes for diabetes, heart diseases, deterioration of mental health and other related ailments as indicated by numerous research findings.

There are numerous helpful natural remedies to get a good night's sleep. Among them include drinking a warm glass of milk before going to bed. Milk is rich in calcium which helps the body produce melatonin, the “sleepiness hormone” that is produced by the pineal gland while in the dark and which induces sleep. Magnesium, which is found in green leafy vegetables, almonds and pumpkin seeds is another mineral helpful in this regard as it helps the brain to settle down aiding sleep at night. The effectiveness of these natural remedies, although beneficial to the sleep process, vary between individuals.

An over the counter supplement that is widely used as a natural sleep aid is a herbal mixture that includes valerian, melatonin and chamomile. It is said to be non-habit forming and without the side effects of harsher chemical alternatives.

Another natural approach to sleep that is well established and worth considering is listening to music that induces sleep. Using brain wave technology, this method stimulates the brain before slowing it down to a very relaxed state through theta and delta waves. This type of music helps most listeners to drift off to sleep in just a few minutes.

Hopefully, the tips on how to get enough sleep given in this post together with your knowledge on nutritional foods, supplements and an appropriate exercise program would help you to build muscles and a physique you have always dreamed of and also enjoy good health.

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Tips to Build Muscles and Good Health

Trying to build muscles by over eating without a proper diet plan and appropriate exercises is not the answer as it could lead to unintended consequences like creating tummy fat and health problems like cholesterol buildup, diabetes and other related diseases. This is especially so with people who live a fast-paced life style and have to eat on the go with limited time to manage a regular exercises routine.

Taking a holistic approach ensures more sustainable muscle gain, a healthy body weight as well as good health. The critical parts of a weight gain program which can not be overlooked include:

i.) A protein rich diet that provides all the necessary amino acids needed for muscle gain. Lean red meat is beneficial for rapid muscle gain but since cholesterol is an issue with most of us, it is good that the diet also include white meat like chicken, turkey and fish. Nuts like almonds, walnuts and pecans are also beneficial as they contribute proteins as well healthy fatty acids like omega-3 that is a necessary part of a build muscle diet. Whey protein comes at the top of the list of supplements to consider in this regard.

ii) A high calorie diet that involve the intake of low glycemic carbohydrates like brown rice, sweet potatoes and whole meal bread will be helpful in achieving weight gain. This will ensure that the body does not resort to using energy from muscle tissues thereby negating our efforts for muscle gain, especially during exercises.

iii.) Creatine is a supplement that help in rapid lean muscle growth. This supplement often comes together with some essential amino acids and the sustamine. Creatine improvements maximal strength, muscle endurance and anaerobic power needed for high endurance exercises while sustamine coefficients dehydration of cells and ensues muscle replenishment and muscle recovery during and after exercise. Incidentally, skeletal muscles holds 95% of all creatine in the body while the heart, brain and testis holds the remaining 5%.

iv.) A high intensity physical workout is the third component of the muscle gain program. It is well established that weight gain occurs when the intake of nutritional food is accompanied by appropriate physical exercises that would stimulate protein synthesis. Experts in the field generally agree that the exercise program should be done at least 3 times a week and each session should be carried out till the point when the muscles are completely fatigued.

v) Sufficient sleep of at least 8 hours a day is an important component of the rapid weight gain program as sleep allows the body to more effectively release the human growth hormone (HGH) necessary for weight gain. If possible, a short nap in the afternoon could have been included in the daily routine. The release of HGH in the body that enables muscle growth can be viewed as the repair and restorative function of sleep.

It is true that due to genetic factors, there is a tendency for certain people to be fat while others to be thin. This will be so if they go about their lives without a structured approach to achieving the ideal body weight through the intake of proper food and supplements, sufficient sleep and an appropriate exercises routine. In my view, with the right nutritional plan with the necessary supplements, a proper exercise routine and sufficient sleep, anyone who is skinny can gain weight, be more muscular and look good.

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Build Big Biceps

When I first started working out I was interested in two main muscle groups. The biceps and the abs. So I did a ton of experimentation with all different types of bicep exercises and bicep growth strategies.

I'm not going to bring any bodybuilders, references, or studies into this video because all I can accurately tell you about my own personal bicep growing experience. To be truthful, that's really all anyone can tell you about. There is a major problem with the strategy of applying one solution that worked for an individual to a large group of people. The problem is the fact that we're all different so you're going to have to work what I give you into a plan that works for you. Some people have developed their biceps like me, and other people developed them completely differently.

My biceps dared the most from doing 3 major things.

# 1 Heavy ass weight.

# 2 Preacher Curls.

# 3 Supersets and dropsets.

Lets start with the very first one to build big biceps and probably the most controversial of the three. Heavy ass weight. When I used to do bicep curls, I can tell you that my form was far from perfect. I would grab as heavy weight as I could to rough 5 good curls, the next five could range from slightly sloppy form to a full out Harlem shake.

I know I get it, everyone is saying that you have to maintain perfect form and you should be isolating your bicep and using only your elbow joint … and keep your elbows tight to your ribs … That is not what worked for me .

I am not suggesting that you come into the gym and grab the heaviest weights that you see, and start throwing them around. All I'm suggesting is that you do not fall for that trap of standing there with 30's week after week focusing on your perfect bicep curls and not seeing any results. Look if the perfect form curls are not working for you all I'm saying is grab a weight that you start off performing with good form, but by the 10th rep you have to cheat to get it up. If you do not have to cheat at all then you're not hitting failure, and I have found that failure is the # 1 way to get muscles to grow.

The 2nd thing that helped me big time to build big biceps was preacher curls. Preacher curls do an incredible job at isolating your bicep. This makes it easier to know that your shoulders are not involved in the curl. The preacher curl will keep your form in check for you as you use heavier weight. There is also just something about it that has always helped me build bigger biceps. When you're doing the preacher curl you can really feel it working. I've always felt it more than just doing curls standing up.

Last but not the least are supersets and dropsets that help you build big biceps. Supersets were very important for growing my biceps. I used to like to start with a heavy inward grip EZ bar preacher curl for 10 and then superset with a wide grip EZ bar curl for 20 reps with a lighter weight. By the way in case you're wondering what my workout structure for biceps was, I'll give it to you, but understand you may have to do something entirely different to stimulate your biceps. For me it was a total of 6 heavy sets after warm up. And then 3 more sets after that I did either with supersets or dropsets. Usually for biceps I always shoot for 10 or more reps.

There are other things that I did not talk about today because you guys have already heard the major of them 500 times. Things like suinating your hand or turning it over as you come up to work on the peak, trying to only use your elbow joint, lowering the weight slowly, and focusing on your biceps working the whole time.

One thing that I do want to say is that you will never build big biceps without a big diet plan. When I was trying to build bigger muscles I was sometimes eating up to 9 times a day. I was waking up in the middle of the night to have a whole milk protein shake.

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Basic Body Building Tips For Women

Despite what the constant barrage of media tells us, the ideal body shape for women is … well, there is no ideal body shape. However, each woman has what she considers her ideal body shape. Hopefully this image will be based on her own desires, and not those that are constantly thrust upon her by a male-dominated industry. So, before we get started with some body building tips for women, I just wanted to say you should be yourself, and set fitness goals that mean something to and forget what anyone else says about it.

Speaking of goals, that's really where you need to start. There are a few things you should keep in mind to help you achieve them. Above all else, your goals need to be realistic. They can still be big, but if they are not realistic to you, then you will have a hard time staying motivated because you will not see the point. For example, if you are a size 14 and want to get down to a size 4 in two weeks, then that's unrealistic. However, if you say you want to drop one full size every two months until you get down to a size 8, then that's more realistic. Furthermore, it's specific and structured in such a way that you will achieve a few mini-goals on your way to your main goal.

The next thing you need to do is decide what fitness means to you. Which body building technique for women you choose will depend very much on what you're trying to achieve. If you want to add muscle mass and bulk up, then you need to lift the heaviest (or close to it) weights you can lift, but only for a few repetitions. If you want toned muscles, then you can use lighter weights, but then you have to do a lot of repetitions. And that's just one example.

Once you have your goals, you need to develop a plan that's best for you personally. This can be tricky as there is so much information out there, and a lot if it is contradictory. The easiest solution is to hire a personal trainer. A trainer will be able to assess where you are, where you want to be and the best way for you to get there. If a trainer will not work for you, then your local gym is your next best option. Ask to speak to someone about your fitness goals, then they can tell you which exercises are best for you, as well as which machines to use and how to use them.

There is more to body building tips for women than exercise. You also need to watch what you eat. A good rule of thumb is to eat foods that are as close to their natural state as possible. Be sure to get enough sleep so you are ready to take on the day, and to have enough energy for any exercising you'll be doing. Stay motivated, and you'll be happy with the results.

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Cardio Workout – What You Need to Know

Performing cardio on an empty stomach (usually first thing in the morning after an overnight fast) has been a popular fat burning strategy among bodybuilders for many years.

It seems to make sense …

Since there is no food in the stomach, and since glycogen levels are low, the body will be forced to utilize more body fat for energy during the session. As a result, you'll lose fat faster.

But just like the “eat protein every 3 hours” rule, the post workout shake obsession and the “eat clean 24/7” approach, fasted cardio appears to be yet another piece of traditional bodybuilding advice that comes up short.

Although this extremely a highly complicated issue, let's go over the key points …

First off, the body is a far more intimate and dynamic system than most of us could ever imagine.

Its specific use of fuel during exercise is constantly changing and is affected by a ton of different internal factors, such as different hormones and enzymes. The attempt to burn larger amounts of fat by exercising on an empty stomach is an extremely simplistic approach to a far more complex overall picture.

Secondly, worrying about what happens in small spans of 30-60 minutes is an incredibly short-sighted view of fat loss.

The process of losing fat is all about the big picture and what you do over the course of several days (not hours) is what's really important.

For example, it appears that if more carbohydrates are burned during exercise, you'll simply end up burning more fat later on in the day.

In the same way, if you burn more fat during exercise, more carbohydrates are burnt later on. In other words, looking at overall 24 hour energy expenditure seems to be the most important factor by far.

Thirdly, cardio on an empty stomach does not appear to burn more total fat in comparison to having a meal first.

Fasted cardio does appear to increase lipolysis (the amount of fat that is broken down), but does not increase fat oxidation (the amount of fat burned).

In other words, fast cardio causes the body to break down more fat than it can actually use for energy. And when it comes to fat loss, the limiting factor is fat oxidation, NOT lipolysis. In the end, those fatty acids that are not used for fuel are simply re-stored as body fat.

Fourth, a pre-cardio meal increases the thermic effect of exercise.

Not only does fasted cardio have minimal to no direct effect on fat loss, but fed cardio may actually be superior. This is because having a meal first appears to increase post exercise oxygen consumption (EPOC) due to an increase in thermogenesis (calories burned as heat).

Fifth, performing cardio in a fasted state reduces exercise intensity.

At the end of the day, effective cardio is all about maximizing the total number of calories burned. The more total intensity you generate, the greater the calorie-burning effect will be.

In most individuals, performing cardio first thing in the morning on an empty stomach will have a significant negative impact on overall exercise intensity in comparison to having a meal first.

Lastly, fasted cardio causes a greater degree of muscle loss.

The research has shown that nitrogen losses are nearly doubled when cardio is performed on an empty stomach.

If you're aiming to burn fat while maintaining as much muscle as possible, fasted cardio is probably not the smartest choice.

So, to sum this all up …

Not only does fasted cardio appear to NOT increase fat loss during exercise, but it may actually lower the total amount of fat burned due to a decrease in post exercise oxygen consumption and overall training intensity. In addition, fast cardio causes you to lose more muscle.

Bottom line?

If you're looking to maximize fat loss while minimizing muscle loss, it's probably best to get a meal at at least a few hours prior to your cardio sessions.

Fasted cardio does not produce any clear fat burning advantages, and if anything, it may be counter productive.

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All About Amino Acids – The Why, How and Where

From only 20 amino acids, the body is able to generate many thousands of unique proteins with different functions. Each one of these proteins contains between 50 and 2000 amino acids, connected in varying sequences. From the quality of your body to that of your hair, skin and nails; protein's amino corrosive chains perform vital tasks inside your body that make it a prime supplement to make sure you get enough of.

“The Real Deal on Amino Acids in a Plant-Based Diet

How do we make sure that we are meeting our body's amino acid requirements through our diet? The answer is surprisingly simple enough – all we have to do is eat a recommended amount of protein each day and consume a variety of whole foods. Animal proteins are called complete proteins because they naturally contain all nine essential amino acids in each serving. But what about those of us who do not want to eat meat? What are our options?

Plant proteins, with the exception of quinoa and a few others, are naturally lower in some of the essential amino acids and are therefore called incomplete proteins. However, by eating a diverse diet of vegetables, grains, and legumes, you can easily create complete proteins. It is not necessary that these sources will be readily available. Getting it from external sources like by using supplements can help you to get better balance of amino acids in the body. Out of the 20 amino acids that exist, 9 are essential and 11 are non-essential. Essential amino acids are the building blocks of protein that our body can not produce by itself. In other words, if we do not take them, we will not get enough of them. Below are list of the nine essential amino acids and plant-based foods that are good sources of each.

1. Leucine

Leucine is one of the best essential amino acids for stimulating muscle strength and growth. Leucine helps regulate your blood sugar by moderating insulin into the body during and after exercise and can even help prevent and treat depression by the way it acts on neurotransmitters in the brain.

Good plant-based sources include: seaweed, pumpkin, peas and pea protein, whole grain rice, sesame seeds, turnip greens, soy, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives and even bananas . Do not limit yourself to one food of these choices and aim for a serving of either seaweed, leafy greens, hemp seeds, chia seeds, grains, legumes, seeds or beans at each meal to be sure you get enough high-quality plant protein .

2. Isoleucine

It is an isolated form of leucine that specifically helps the body produce energy and hemoglobin. It role is to assist in nitrogren growth within the muscle cells, especially in children. Plant-based sources include: soy, cashews, almonds, oats, lentils, beans, brown rice, cage, hemp seeds, chia seeds, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries, quinoa, blueberries, apples, and kiwis.

3. Lysine

Lysine is responsible for proper growth and in the production of carnitine (a nutrient responsible for converting fatty acids into fuel to lower cholesterol). It also helps the body absorb calcium for even further bone strength and also aids in collagen production. It's important to get enough of this amino acid since deficiency can lead to nausea, depression, fatigue, muscle depletion and even osteoporosis.

Good plant-based sources of lysine include: beans (the best), watercress, hemp seeds, chia seeds, spirulina, parsley, avocados, soy protein, almonds, cashews, and some legumes with lentils and chickpeas being two of the best.

4. Methionine

Methionine helps form cartilage in the body through the use of sulfur. Sulfur is essential for the production of bone cartilage and no other essential amino acids contain sulfur aside from methionine. People who do not eat enough sulfur-containing foods to produce methionine in the body may suffer arthritis, damaged tissue and slow healing of wounds. Methionine also aids in the production of muscle growth and formation of creatine, needed for optimum cellular energy.

Good plant-based sources of sulfur include: sunflower seed butter and sunflower seeds, hemp seeds, chia seeds, Brazil nuts, oats, seaweed, wheat, figs, whole grain rice, beans, legumes, onions and raisins.

5. Phenylalanine:

Phenylalanine is important in the body because it turns into tyrosine once ingested, which is another amino acid that's needed to make proteins, brain chemicals and thyroid hormones. Not obtaining enough of this amino acid can result in brain fog, lack of energy, depression, lack of appetite, or memory problems.

Good sources include: spirulina and other seaweed, pumpkin, beans, rice, avocado, almonds, peanuts, quinoa, figs, raisins, leafy greens, most berries, olives, and seeds.

6. Threonine:

Threonine supports a healthy immune system, heart, liver and central nervous system health. It also helps maintain a balance of proteins within the body to assist in overall repair, energy, and growth. This amino acid also helps the body's connective tissues and joints in good health by producing glycine and serine in the body, two essential amino acids needed for healthy bones, skin, hair, and nails. The highest sources of this amino acid are: spirulina (which even exceed meat), pumpkin, leafy greens, hemp seeds, chia seeds, soybeans, sesame seeds, sunflower seeds and sunflower

butter, almonds, avocados, figs, raisins, quinoa, and wheat. Sprouted grains are also excellent sources of this amino acid as well.

7. Tryptophan

It is known as the relaxing amino acid, tryptophan has major role in forming healthy nervous system and brain health, along with sleep, muscle growth and repair and overall neurotransmitter function. It's one of the most predominant amino acids found in milk and cheese that cause those foods to make you feel sleepy and relaxed.

Plant-based sources that include high amounts of tryptophan include: oats and oat bran, seaweed, hemp seeds, chia seeds, spinach, watercress, soybeans, pumpkin, sweet potatoes, parsley, beans, beats, asparagus, mushrooms, all lettuces, leafy greens, beans, avocado, figs, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas, quinoa, lentils, and peas.

8. Valine

Valine is another BCAA needed for optimal muscle growth and repair. It is also responsible for endurance and the overall maintenance of good muscle health.

High sources of valine include: beans, spinach, legumes, broccoli, sesame seeds, hemp seeds, chia seeds, soy, peanuts, whole grains, figs, avocado, apples, sprouted grains and seeds, blueberries, cranberries, oranges, and apricots.

9. Histidine

This amino acid helps transport neurotransmitters (chemical messengers) to the brain and also helps overall muscle health within each muscle cells. It even helps to detoxify the body by producing red and white blood cells needed for overall health and immunity. Not obtaining enough histidine can result in arthritis, sexual disfunction, and even deafness. It can also make the body more susceptible to the AIDS virus.

Good plant-based sources of histidine include: rice, wheat, rye, seaweed, beans, legumes, hemp seeds, chia seeds, buckwheat, potatoes, cauliflower and corn.

Boosting benefits of Amino Acid Supplements

Amino acid supplements are most often associated with bodybuilders. After all, muscle consists of protein and amino acids do help build muscle. But individual amino acids also serve a variety of health-promoting roles in the body. When you digest protein, your body breaks it down into individual amino acids and then reconstates them as needed.

– Balanced Dosage – Getting balanced dose of amino acids is necessary. Taking a daily BCAA (Branched chain amino acids) supplement containing approximately 2.5 grams of leucine, 1.25 grams of isoleucine and 1.25 grams of valine. To get the full benefit of BCAAs, then a dedicated amino acid supplement such as Nutricheer Amino Acid, is needed.

– Improved Muscle Growth – The primary reason that people turn to amino acid supplements, though, has to do with muscle growth. BCAA is mainly targeted for muscle growth which includes leucine, isoleucine and valine. Leucine, in particular, has been shown to regulate and improve muscle protein synthesis after exercise. Stimulated by the stress of your workout and encouraged by the jolt of leucine, then, your muscles will have everything they need to grow and be better prepared for your next workout.

– Increased Endurance – Amino acid supplements change the way your body uses your primary

fuel sources – carbs and fat. For many athletes, especially those who depend on short bursts of power like sprints, glycogen depletion is a major problem, leading to exhaustion and a sharp drop in performance.

– Greater Fat Burn – For those trying to loose some body fat or athletes training on a low-carb diet, then, BCAAs will help your body make the switch to depending on fat for fuel.

– Reduced Fatigue – BCAAs have demonstrated the ability to ward off the mental fatigue that sometimes accompanies long workouts. Primarily, this is because the relationship between low BCAAs and tryptophan. Normally, when your BCAA levels drop, your body produces more tryptophan which then becomes serotonin in your brain and leads to feelings of tiredness and mental fatigue. BCAA supplements prevent this process.

– Increased Mental Focus – By keeping the tryptophan monster away, amino acid supplements improve your short term memory and processing abilities. During competitions – especially those that last for several hours – this can be the key to victory.

– Muscle Sparing-After you workout, your body repairs or replaced damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Typically, this damage is exactly what your body needs to rebuild and get stronger. Sometimes, however, things go too far and your muscles are actually broken down and used for fuel. Endurance athletes and those who routinely exercise in a fasted state or at a caloric deficiency are especially at risk here. BCAAs, however, protect your muscle fibers from suffering too much damage.

– Improved Recovery – This ability to increase muscle protein synthesis and guard your muscles means that you can recover from your workouts faster, getting back to your routine with less downtime. And remember, it's during these period of rest that your fitness improvements, ensuring that your recovery is complete and rapid.

– Improved athletes Performance – It can improve your overall performance by enhancing nitrogen retention and increasing muscle mass, to prevent protein catabolism during prolonged exercise, to promote muscle glycogen resynthesis following exercise, and to prevent sports anemia by promoting an increased synthesis of hemoglobin, myoglobin , oxidative enzymes, and mitochondria during aerobic training. Hereby your body will respond better to your workouts and your mind will operate more efficiently during the actual event, keeping you more focused.

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Get The Solid Body Of Your Dreams

You might have heard that muscle building is hard work that takes time. While that's true, it's more important to learn how to build muscles than to exercise every day. If you want to build muscles efficiently, you need to learn what to do and what not to do. Read on for some guidance about how to build muscles.

Bulking Up

When you want to bulk up, it is necessary to eat more. You should eat enough to gain a pound every week. Look for more ways to take in more calories. After two weeks, increase your intake again if you notice no weight changes.

Increase Your Protein

Have protein before starting a workout. Whether you have a sandwich with about 4 ounces of lunch meat, a protein bar or a shake, it's important to remember that protein synthesis is what is important for building muscle. Have your protein about half an hour to an hour before starting a workout for best results.

3 Main Compound Exercises

Remember the main three exercises and include them in your routine. The muscle-building power of these exercises – the dead lift, the bench press and the squat – is well-established and indisputable. These exercises make you bulkier as well as helping to condition your body and increase strength. It's important to tailor your exercises to include variations of these regularly.


Do not overlook the importance of carbohydrates if you are trying to build muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, you will waste your protein on energy instead of building muscle. Try to get enough carbohydrates to you can get the most from your workouts.


If you are working toward “bulking up” your muscles, do not do cardio for more than 90 minutes per workout. Too much cardio can cause the body to form “lean muscle” instead of the bulk that you desire. Cardio is very important, but put a limit on it for best results.

Vary your weights

Even though you might believe lifting heavy weights is the best method of building muscle, this is not always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.


If you choose to take any supplements to aide in your muscle building routine, do so cautiously. Many supplements are a complete waste of money, and some can even be harmful to your health. Discuss any of your supplement plans with your physician or a licensed dietician to make sure that you are not harmful your body.

Set Realistic Goals

Have reasonable and realistic expectations for yourself. The best hard bodies are the result of a lot of time and effort, so do not expect to look like a body building world champion after a week or two of working out. Have a solid and healthy plan and dedicate yourself to it over a period of time. You will see results and doing it in a healthy and calculated manner will be much healthier for you.

Drink Milk

Drink a little milk before you go to bed. The small boost of calories will prevent your body from turning to muscle for energy while you sleep, which will slow down your progress of building larger muscles. Have your milk with a bit of cereal, or try yogurt or cottage cheese with fruit.


As we said earlier in this article, education about how to build muscles is even more important than your commitment level. If you do not learn how to approach muscle building, you will not see the results you want even if you work out every day. Use the tips you read in this article to help you build your muscles efficiently.

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Do You Want Big Biceps

For this article, we're focusing primarily on free weights because they require more form and concentration – giving a more powerful workout to the biceps.

Top Bicep Exercise # 1 – The Standing Barbell Curl
If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can not cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

Top Bicep Exercise # 2 – The Alternating Dumbbell Curl
The alternating dumbbell curl is a simple exercise that functions as a cross between a hammer curl and a standard curl. Instead of curling one weight using both biceps, or simultaneously curling with two separate weights, the alternating curl lets you focus the intensity of the workout in each bicep separately.

Torso swinging is also common in this workout, so it's important to once again keep your elbows tucked into the body. Start at the same point as a standard curl with your arm fully extended however your palms will be facing in your body. As the weight clears your flank you can begin to rotate your arm. At the end of the movement your palm will be facing your head.

Top Bicep Exercise # 3 – The Hammer Curl
While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradicis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

Top Bicep Exercise # 4 – Supinated Bent Rows
Resistance breeds muscle gain, and more weight equals more resistance. You can sack more weight into a bicep workout using rowing. Bent over straight bar rows can let you work double the weight over your standard curling or straight bar curls.

Grab the straight bar with palms facing up / away with hands shoulder width apart. Either pull the weight from the rack or deadlift the weight from the floor to a standing position. Once the weight is up, bend into position so that your upper body is almost parallel to the floor. Avoid rounding off or trying to lift with your lower back. While bent, raise the bar to touch your abdomen while keeping your elbows tucked into your flanks. Lower the bar just short of fully extended and repeat.

Top Bicep Exercise # 5 – Chin Ups
Not just any chin up either – this is about close grip chin ups. While curling or rowing can give you a significant workout, when was the last time you tried to curl your body weight with success? If you're over 150lbs and you do not often try to beat yourself into submission then likely not often.

Closing the grip on your chin ups will focus the pull on your biceps. You can use any secured straight bar or chin up bar. Reach up and grasp the bar so that your palms are facing you and about 6 “apart. Pull yourself upward, keeping your legs raised / crossed so that you do not touch the floor when you lower yourself. the bar so that your arms are fully flexed. Maintain the tension as you lower yourself, and avoid relaxing once you get to the bottom of the rep.

While all of these exercises will help you target the biceps, they're intended to be inclusive with an overall workout program. You should never try to build only your biceps. You need to think in terms of your biceps being just a small part of the major muscle groups that form your body. In order for each of the muscles to work properly, the surrounding muscles need to be targeted as well.

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Older People Must Build Muscle To Stay Fit

It's easy as one gets older to just sit and let the world go by. It's even easier with television and computer games to keep them amused. But the fact is that in order to stay fit one needs to work out and build the muscles that have wasted away from inactivity. As the weaker so do those of the heart and lungs and simple walking does help but it's not enough. So what does one do?

As an older person my body has problems that are both related to sitting a lot, because I write, and also a bit of laziness. The house is maintenance free and my robots do the work that once called on me to perform. This as asserted in loss of balance and also wasted muscles.

When older people fall, which they do a lot, they find it difficult to get up because the muscles are not there to help. The strength in the arms and legs make it very difficult to get the tension to lift the body. That is why improving balance and building up the strength is extra important.

In my case I joined a gym. This is the first time I have ever been inside one and while it is close to my home it is also women's only. It has been a great experience and with the many friends made already it has lifted my focus away from the computer for hours on end. That; sa good thing as well.

There are PT classes included in the fee and they are based around balance, cardio and heart, and lots of other things. The trainers can also be hired for half hour sessions, which I found useful for explaining how the various machines work. Now instead of walking I ride a bike for half an hour to strengthen my leg muscles. This has made an intense difference to my back and the supporting stomach muscles.

Weights are something I take a little of but do not push it because of the torn rotator cuffs suffered as a result of a fall seventeen years ago. Many older people have this problem while many others have body replacements. These many are in the knees and hips. Keeping their muscles strong is essential so there are many with these situations at the gym.

Other machines help to stimulate the heart, such as the rowing machine. Push ups against the bars are another good exercise while the floor allows sit-ups and other manoeuvres that all help with strengthening the legs and arms. After only a few sessions I could easily rise from the floor making it possible to recover from a fall. '

While we go by our used-by-date in today's world we have all the advantages to help us survive. The problem is that most people do not see it that way.

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Muscle-Building Foods and Tips

Building muscle sees like plenty of labor. Luckily, plenty of that job starts with the food you set on your plate.

“The food that you just eat literally becomes the cells of your body,” Caldwell says. Your hair, your skin, your nails, your kids, the connection between mood and performance, for example, all depend on the food we put in our body. Protein-rich foods need to be part of a healthy, well-balanced diet.

Lean protein

Lean sources of protein include turkey, chicken, steak, fish, shrimp and tuna. Grass-fed organic beef is an option for those wanting optimum fuel.

Healthy fats

Adequate healthy fats are necessary for muscle growth. Sources may include nuts, seeds, coconut oil or extra virgin olive oil, as well as dairy products like yogurt, cheese and milk (which include protein as well as fat).

Plant-based protein

Plant-based protein sources may include a variety of brightly colored vegetables. “I always encourage people to eat them in a variety of ways.” If you cook them, attempt to keep them as bright as doable.

Muscle building

IF THE term 'strength training' causes you to consider spray tanned men in sweating gyms with bulging striated muscle and questionable fashion sense then you may be sure a shock.

As well as being one in all the highest wordiness trends of 2016 – little question aided by the recognition of activities like Cross fit and HIIT (high-intensity interval coaching) that comprehend weight-work parts – strength training is appealing a far broder demographic than ever before.

With health edges for participants together with weight loss, reduced back pain, reduced risk of polytechnic disease and improved flexibility and stamina, its growing quality is well merited. If you continue to want convincing but, here are six reasons why you may need to rethink your stance on strength coaching.

IT WILL assist you SHED THOSE POUNDS CONTRARY to in style belief, operating with weights will not bulk you up. Once among a healthy diet it will cause you to throw and actually, the muscle fibers developed through strength-training will facilitate improve whole-body metabolism.

It's really unbelievably troublesome to make up muscle bulk without that's your aim and you're definitely combining workingouts with a dramatically raised calorie intake and supplements regime.

Also, do not fall under the entice of thinking that supplementary a pound on the scales is essentially dangerous news – focus on your body fat proportion instead.

IT'S nice for youths you'll apprehend that the govt. recommends that youngsters aged between the ages of 5 and eighteen bought to do a minimum of hour of physical activity each day. However did you recognize that an equivalent tips say that on 3 days per week, these activities bought to involve muscle strengthening exercises like push ups? alternative activities might embody resistance work with exercise bands or mistreatment hand-held weights.

Specific activities can vary in line with age and development stage after all except for sturdy bones, control glucose levels and maintaining a healthy weight, muscle strengthening activities are good.

IT WILL assist you FIGHT THE AGEING method OK so it will not stop you obtaining wrinkles or going gray, however strength coaching will facilitate combat alternate signs of aging. For one, it helps build bone density (and is notably useful to females within the fight against osteoporosis) that naturally we tend tokens as we grow old.

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The Myth Behind Supplements – Why Supplements Promise More Than They Deliver

In 2012, $ 11.5 billion was spent on nutritional supplements in the United States alone [1]. It's easy to see why a lot of people rush to nutrition centers when they hear Arnold Schwarzenegger finished a product. The majority of people do not do research before they buy a product. They look at the models and decide that's how they want to look. They might think that the product is a magic pill or powder. But, if that's the case, why is America one of the most obese, high income countries [2], when over half of Americans proclaim taking or trying supplements [3]?

Supplement companies spend millions on advertising and marketing [1], while very little money has been spent on actual bodybuilding research [4]. Most of the models you see in supplement ads are probably not even using the products they're promoting. They achieved those results through hard work and discipline.

There are many reasons you can not count on supplements to give you greater gains, and you must focus on your diet to give your body the proper building blocks. Here are two of the most predominant reasons.

* Supplements are not regulated by the FDA

Because there are no purity standards enforced by the FDA, companies can put the smallest amount of ingredients inside of a blend, and you have no way of knowing if it will deliver on its promise. At most, you only know that it contains the ingredient. The most important factor, however, is how much of that ingredient does it contain.

Clinical trials use a strict dosage to test how effective an ingredient is. Most commercial products fall short. But, it does not stop supplement companies from showing how they tested in clinical trials. The point of all of this is to do your research. Make an informed decision about what your going to put in your body.

* Most research on supplements is for athletic performance – Not Bodybuilding

Pro athletes as well as amateurs want an edge, and every team wants to win. Since steroids are banned substances in most athletic sports, A lot of money gets spent on research for athletes [4] to perform better with “clean” supplements.

While some supplements do have their place, it's important to do your research thoroughly. You have to make sure your not putting yourself in danger, and that the contents of the active ingredients meet the dosage that was used in clinical trials.

Most supplements are extremely expensive, and offer no greater results. A healthy, clean diet and proper training techniques will provide you with the largest, most impressive gains. The main thing to take away from this is that you have to be more patient. In a world focused on instant gratification, being more patient will save you a lot of money, and a ton of frustration.

1. jewlscholar.mtsu.edu/handle/mtsu/3694
2. http://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends/obesity-rates-worldwide/#References
3. blogs.extension.iastate.edu/spendsmart/2012/07/16/the-secret-behind-supplements/
4. staff.washington.edu/griffin/muscle_growth.txt

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Top 7 Natural Muscle Building Myths

Have you ever been confused about the advice you've been given for building muscle? Are you sick of hearing multiple answers for what you know is a simple question?

Well, now you can put all of the bro science behind you and get ready to unforgettable the 7 big muscle building myths you thought were true.

Myth # 1: You can gain a pound of muscle in a week

This is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth # 2: Supplements will maximize muscle growth

I'm sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Those companies spend millions of dollars trying to make you believe that. It's not your fault.

Myth # 3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you're not providing your body with the calories to repair the torn muscle tissue.

Myth # 4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you're not giving your body enough time to recover and build that muscle.

Myth # 5: The more protein you eat, the more muscle you'll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, your robbing your body of the other essential nutrients it needs to repair your torn muscles.

Myth # 6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It's more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth # 7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Without the woman in question is taking steroids or hormones, they simply will not get big and bulky.

I hope this cleared up a lot of the confusion surrounding natural muscle building. We dissected the top 7 myths and now we can move forward with enlightenment, and more realistic goals to set.

Thank you for reading!

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5 Tips to Build Muscle As Fast As Possible

Learning how to build muscle fast is easy, putting it into practice is the hard part. Most people think that if you lift more, you will gain more muscle mass. This simply is not the case.

Building muscle has just as much to do with diet as it does with training, if not more.

You can not build muscle without a calorie surplus, just as you can not build muscle without resistance training.

To build muscle fast, you have to optimize your diet as well as training regimen. Here is how to do it.

1. Avoid Low Carb Diets

While low carb diets are great for cutting fat, they will not help you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.

Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.

By consuming complex carbs you restore glycogen stores within your muscles [1] for further activity and fullness. This is a major factor in how effective a training session is.

2. Avoid All Alcohol

Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study produced in 1980, alcohol in small doses (0.8 g / kg) before bedtime, suppressed plasma growth hormone by 70% -75% [2].

If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.

3. Get More Protein

There is a lot of confusion surrounding protein these days. One article says your not eating enough, the other says your eating way too much.

So what is the key?

For moderately active, and highly active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of bodyweight. [3]

Studies show that too much protein intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.

4. Lift Heavy Weights

Protein alone can not build muscle. To really add-on size, you must lift heavy weights. Or use your bodyweight to achieve the desired resistance.

In the gym, you could focus on lifting 6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.

5. Switch-up Your Workouts

This does not necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.

I hope this list helps you in achieving your desired physique. But this can only help you if you continue to take daily action. Avoid analysis paralysis, and just get to work.


1. Louise M Burke, Bente Kiens & John L Ivy
Carbohydrates and fat for training and recovery
Pages 15-30 Accepted 07 Aug 2003, Published online: 18 Feb 2007. http://dx.doi.org/10.1080/0264041031000140527

2. Prinz, PN et al., The effect of alcohol on sleep and nighttime plasma growth hormone and cortisol concentrations, J. Clin. Endocrinal. Metabol., 50 (4), 759-764, 1980

3. Paul Hovan Jr., May 10, 2016

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