martes, 9 de julio de 2013

Fastest Way to Build Muscle and Burn Fat



Fastest Way to Build Muscle and Burn Fat

To build muscle mass quickly, safely and effectively is necessary to design a plan of attack to search for this purpose. As I said at the time not all are equal and not everyone can claim to get the same results with the same diet, as each body is different, and as such need different foods. What we propose is a list of points to consider for obtaining a more physical muscle volume and body weight.
The first thing to keep in mind in making a diet is to know that to gain muscle mass we take in more calories than you need our basal metabolism, for example, you may need about 2500 calories to maintain our daily functions, but we want to gain weight since the ideal is to consume about 500 extra calories a day, ie about 3000. If our metabolism is so fast that burns everything we make, we must continue to increase the calories until you start to notice that earn an average of ½ to 1 kg. weight a week, if we win more than 1kg, we have to cut some of those calories, because it is more likely to correspond to a weight gain of fat, and that's not what we want. We divide our food in about 6 times a day, of which breakfast and making posentrenamiento are most important to build muscle and gain lean weight. The daily amounts of nutrients be in percentage of about 30% protein, 50% carbohydrate and 20% fat remaining unsaturated. Protein-rich foods such as chicken, meat, eggs, fish, milk ... are ideal for dieters as well as pasta, rice, cereals, potatoes, vegetables and carbohydrates necessary. As we obtain fats from oils such as olive, fish or nuts. Drinking water is essential for proper assimilation of nutrients, the ideal is to consume an average of 2-3 liters per day. As for supplementation say it is a complement to the diet, but it should never be used as meal replacements, it is the latter truly essential for good health. The supplements used are: a good multivitamin-mineral breakfast and a whey protein shake with creatine, just finish our training. It goes without saying that if you wish to obtain the best results of your life, you should ask your web page FITNESSPLAN and I design a fully customized plan, because we know what is best to achieve the goals that you propose, ensuring a physical change in record time. Example of a serious diet:
-1 Protein shake
-Toast with butter and jam or cereal with milk
-1 Piece of fruit
(1 multivitamin)
1 meal
-1 Yogurt
-1 Tuna sandwich or cheese

-Any soup, rice, potatoes or pasta (prepared as you want)
-Meat, fish and egg
Before / train
Fruit juice -1
Dep / train
Protein shake -1 + honey
30 minutes Liq.
-Toast on what you want.
Fruit pieces -2
-Fish or meat
-Rice, pasta (boiled) or vegetables
-Dessert to choose (ice cream, fruit, sweets ...)

Talk soon!

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Fastest Way to Build Muscle Mass and Get Ripped for Men



Fastest Way to Build Muscle Mass and Get Ripped for Men

Watch this Vince del Monte's video to know How to Gain Muscle Fast for Men:

Hello everyone, I am writing again about the difficult path of muscle building, developing the following guide, divided into parts, where I will specify strategies to implement improvements if your desire is really gaining muscle mass, emphasizing especially the failure to do so in the same proportion than fat. Now it seems that with the bad weather, the clothes and the uncovering abundant and less, it is time to achieve increase our volume, generate real muscle for a few months ahead of start with the trimming process. Well now is the time!

Is in full agreement among which we move in the sector, during the "off-season", or at that time of year where we rest of "dieting" but, on the other hand, do not stop doing it, it which sounds like a contradiction ... I'll explain. Basically I mean that if we want to increase our muscle mass, since obviously we must create a caloric superhávit, we have to take in more calories than we expend, to make sure the body allow sufficient energy that allows, on the one side recover from our sports train, meet energy demand on the biological activities of the organism, and on the other hand, take the fiber manufacturing mechanisms, since the air does not grow ... You are going seeing what I mean.
But this process has the disadvantage of carrying unwanted associated gains, ie fat gain also. And now is when dismitigamos once and for all that of "... top defining ..." or "... tone up, gain muscle and lose fat par ..." and I also win the lottery ...
For though seem platitudes, is the common thought of many people. All we can intervene, is that we are not out of hand this increase in weight, and we get the minimal mass gain lorzosa.
Grow yes, but better slow
The first thing is not obsessed with the subject, not because we have to eat so construction without limit or end, thinking that thereby maximize profits ... but if we do, and so we can pretend rather than by bodybuilder michelin doll ... This is a long-term process, not the overnight, so that the best tool is patience.
Our target is clear: we gain weight, yes, but slow and with quality.
Others, who are more anxious and concerned with results almost immediately, are thought of eating massive amounts of calories, but they are going to get is to further increase the fat side not muscle mass.
If we superhávit calorie weight gradually increasing, a good approximation is up about 250-500g per week. Keeping in this range, you can be pretty sure that our weight gain so sublime will be linked to our gain muscle, gain fat mitigating.
Cyclizing volume
If you've ever heard: "... you are in volume, eat like an animal because you are ...", "... will define and then ..." or similar atrocities, the emerging sure those words do not mind "enlorzarse" at all costs to achieve their muscle gain goals.
Well, it is a method, a little rough, but eventually also valid, but I think anyone who trains "should" appear an athletic look for most of the year, and not to be confused with a sumo wrestler ...
Because much sense either exaggerated weight gain, if then it will cost us even more "clean" and be very strict.
I do not look smart. In addition to the accumulated fat has involved certain negative effects on the Metabolic studies reveal that adipocytes (fat cells) are not just fat stores, but have "life itself" since secrete certain hormones, playing an important role in body energy homeostasis, insulin sensitivity, and metabolism of carbohydrates and lipids.
Specifically adipocytes produce and secrete hormones called adipoquitoquinas, being among others: leptin, resistin, tumor necrosis factor alpha (TNFa) ... If anyone wants more information. As you are checking that these substances can considerably reduce the ability to capture glucose by muscle and fat proliferate creating. It is therefore a step back in our purpose, and thus can not benefit from anti-catabolic and anabolic effects of insulin.
As for this, we must establish our nutritional strategy volume through cycles or periods (longer) with other volume definition itself (short).
And how during these periods?
In the first place dependent on the subject in question, the target weight has been proposed to have the physical capacity, and especially its genetic limiting in this regard, and noting the generation of fatty tissue to a greater or less extent, because response to previous paragraph, we will not be built up too ...
What are the benefits of cycling volume-definition?
Very important to understand this point, since using protocols defined volume and can take advantage of the metabolic changes that occur in response to themselves, and thus optimize the body's response to each of them.
As we are immersed in a heat superhávit (volume), our metabolism is elevated, presenting high levels of T3, leptin, and other hormones involved in metabolic rate and fat oxidation.
At the time we spent at definition, and despite how many calories are drastically reduced, these hormone levels remain high, and is most suitable for removing grease, which in fact is a phenomenon that occurs in the first instance quickly.
But not everything is so wonderful, because after a while in this state, the opposite occurs, and that is that the body tends to adapt your calories by reducing levels of T3 hormone, leptin and other factors causing the slowdown metabolic.
Time to go back to high state, or volume!
Stay in anabolic state all night
I make a point to include this information, which specifies that a protein intake just before bed can stimulate protein synthesis. Specifically, with a 20-30g portion of the protein is sufficient to trigger the process. Say also that this assessment should match the total of macronutrients in the diet which they reside, and logically exceed this value, can also produce fat gains. This strategy is also recommended for those who are not able, or do not reach their total allocated in relation to dietary protein. Quite simply, leave a smoothie prepared, or even this, with some essential amino acids in tablets (approx. 10g EEA), and only if, you wake up in the middle of the night, you can eat them, but do not ever set the alarm for make this decision!
The 3 goals set in our Nutritional Protocol
Slowly add calories to avoid excessive fat gain.
Earn the highest possible muscle mass while meeting point 1.
Take advantage of the frequency of meals and the "timing" of the same
When the body is subjected to excess calories (bulking phase) is very easy to gain body fat but it is necessary to build muscle mass, no doubt. But for this, we must realize gradually add calories each week (up as clean as possible) to prevent lipid accumulation. And another question: space and control the timing of the meals correctly, still quite interesting for succeed in increasing our muscle mass.
The role of the 3 macros
Protein is the most dynamic macronutrient diet, be extremely powerful as it is in charge of activating protein synthesis, thus providing the material for the other. Most of the energy used to generate and complete the muscular ATP derived from the oxidation of fat, this process taking place during the break. That is why a focus on acquiring more muscle mass will have the benefit of burning more fat at rest, having to resort to oxidation.
Maximize protein synthesis
The best way of increasing the muscle fibers is created through the essential amino acid leucine. For this amino acid is used to diet supplementation either because the body does not produce it. Numerous studies have demonstrated that leucine is the main activator of muscle protein synthesis.
Food intake of animal protein has the benefit of providing greater amounts of leucine.
Despite the significant value that this amino acid plays, just as are the other essential non-essential to complete the pieces of the puzzle, but there will be no muscle building ... The leucine as anabolic activator!
Protein Syndicate
The way to go ingesting protein throughout the day is also a factor to be taken into account to improve the creation of mass. One way to distribute this macro can be divided into portions "isoproteic", ie consume the same amount at each meal.
If I have to eat 150g of protein, and performed 5 meals, because I touch 30g each.
The main purpose of these is to provide energy and fuel for our body. There are people who are carbo-sensitive gene which allows you to eat large amounts of this macronutrient without prejudice to gain excessive fat or virtually nil. They are true furnaces. Carbohydrates are essential to provide energy to the body and essential to gain muscle. On the other hand, have been quite demonized, labeled as "bad guys", associating its consumption with fat gains. Despite having some relevance, when we are in volume, we need an extra calorie a par to get the anabolic benefits of the hormone insulin. Carbohydrates are very feasible depending on total calories consumed and insulin sensitivity.
How to take advantage of insulin
Insulin sensitivity refers to how much insulin is secreted to a certain amount of glucose. The optimal time to obtain a result of insulin secretion are: breakfast, pre & post workout. These are the times that our bodies are more insulin-sensitive and can better tolerate carbohydrates.
At breakfast, for example, after a period of 6-8 hours of sleep (and fasting), the body is eager nutrients. In the pre and post, you can better absorb a high amount of carbs, as our muscles so will demand. What does the increase in insulin?, Because it will be captured with nutrients circulating in the bloodstream into the cell, stimulating at the same fueling growth factors and tissue to be repaired.
On the other hand, the end of the "workout", the body is shown in catabolic state until it receives nutrients and switch to anabolic mode. In the post, the body supports more carbohydrates than any other food.
It is the most densely-caloric macronutrient, contributing 9kcal per gram, and provides energy to most tissues and organs. Fats are critical to optimize hormonal function (testosterone, libido, ...). They are also essential for building muscle, reduce cortisol levels, and regulate the correct behavior and balance the body. The main hormone that possesses high levels we want is testosterone.
If you reduce fat intake can compromise your hormonal system.
Fat intake and Testosterone
Although it has been told that fat is providential for the segregation of testosterone, it does not imply hincharnos diarimente!, As it provides a lot of calories, and our goal can be undermined. This macro can be more easily stored as adipose tissue. Each person will be watching to see if it works better with levels of fat and carbohydrate intake, seeing the response your body gives this, we observed fat gains.
Here we applied trial and error thing. According to studies, those diets that shuffled fat ratios below 15% of total calories, show symptoms of low testosterone levels, while contributing as fat about 30% of total calories, have levels much higher.
To ease this confrontation: ingest no less than 15% fat in your diet, but do not overdo the 30%, although this can be very subjective, and we must stick to empirical test.
As always, indicate that testosterone although very important, is also a part of the total, and we will have an impact on production if we ignore other factors.
If we increase the fat to the upper level, game will have less room to increase calories in protein and carbs, since they are also essential in the process. Eat fats in moderation, is the best recommendation.
Fiber is a carbohydrate complex type, it takes a long time to be absorbed by the body, providing a feeling of fullness for longer. If a carbohydrate containing less fiber will be digested very quickly, necessitating soon to make another intake. Fiber is also involved in the health of the digestive process, increases thermogenesis and thus aid fat loss. Produces short chain fatty acids by fermentation in the colon and thus has benefits metabolic level.
How much fiber?
Then, being so benevolent, how much are we talking about to consume? According to the ISSN (International Society of Sports Nutrition) provides at least 25 grams for women ingest daily 38gr men. But this is not so easy, as it says the the ISSN, then goes to church ... Things can not be extrapolated directly, and it is necessary to focus on the subjective level.
One factor to opt would be thinking how much fat we lose (most likely obvious ...), but a premise if it would, depending on the amount of fat you want to delete and how slow your metabolism, you will consume more , especially for the thermogenic effect.
On the other hand, someone who consume more quantity larger than a smaller person. Nevertheless, the recommendations of the ISSN are good starting point.
A limiting aspect in this matter is the fact that not always mean better, and this is due to an excessive amount of fiber can reduce the absorption of vitamins and minerals causing ailments such as diarrhea, cramping, bloating ...
If you're not used to eating lots of fiber, you may have some sort of swelling that your intestinal tract is not used, but as you progress and you will feel less discomfort.

Talk soon!

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How to Gain Muscle Fast at the Gym - Workout Routines to Build Muscle Fast



How to Gain Muscle Fast at the Gym - Workout Routines to Build Muscle Fast

Watch this Vince del Monte's video to know How to Gain Muscle Fast at the Gym:

My intention is to share with you a fitness routine to gain muscle mass, which means more size and strength.
Many who seek to win definition for the first time just go to a gym, from experience I'm sure if they have a base of strength training to gain muscle mass, the definition does not make sense, since they may have a certain result but be very limited in their physical progress, and if you are a small body size, with routines to gain greater strength or hypertrophy will give them no good results, since the only thing that will accomplish will be make some muscles but his physique and force, not vary much.

From experience I can ASSURE them to have a good physique (muscle mass) helps a lot in the game the Aven, for the following reasons:

- Have greater muscle size (wide back, chest, legs and big biceps, etc) are quite well received by the TBs, as these features are noted by more than that we are not bare, however if you only have muscle definition under a simple shirt, and you can not prove.
- Helps improve your posture. many ... rather, very many people have problems in their posture, hunched walk, sit hunched, etc.. increasing your level of muscle mass can adopt a better posture, which you already know how does this affect non-verbal language.
- You can not lose value Davs ADC: If you can force heavy lifting without strive too, know what I mean?
- And by the way, also can help your self-esteem

so here goes:

the following is a fitness routine that requires 3 days a week to gain muscle mass which is to gain greater strength and greater body size.

abs should be done every day that you go to the gym!, recomeindo personally do first of all after 10 little minutes to heat input or tape fixed bike. The types of crunches you can ised are:

Low insertion: 4 sets of 15 reps
oblique: 4 sets of 20 reps
horizontal plane (the typical ab bienen to be) 4 sets of 20 repetitions.

exercise may vary, test them with extra weight, that is personal, you can make it to your liking. BUT IT IS IMPORTANT TO ANY EXERCISE OF LUMBAR TO FINISH.

Day I: legs and back


squats: 2 sets of 8-10 rep and 3-4 sets of 6 reps
Press: 4 sets of 6-8 rep
hamstring machine: 4 sets of 8 rep
quadriceps extension: 4 sets of 6-8 rep


dumbbell unilateral row: 3 sets of 8 repetitions (on each arm)
dorsal trasnuca: 4-5 sets of 6-8 reps
rowing under 3 series 6-8

DAY II: chest and shoulders:


bench press: 4 sets of 6 reps
openings: 4 sets of 6-8 reps
Pull Over: 3 sets of 6-8 reps
Butterfly: 4 sets of 8 reps

machine shoulder press: 4 sets of 6 reps
rowing standing: 4 sets of 6 reps
flights sides: 3 sets of 6 reps
subsequent flights: 4 sets of 8 reps

Day III: biceps and triceps


biceps curl: 4 sets of 6 reps
alternating dumbbell: 4 sets of 6-8 reps
Low pulley: 4 sets of 8 reps


French press: 4 sets of 6 reps
High pulley: 4 sets of 8 reps
dippings between 2 banks: 4 sets of as many reps as possible (to failure)

the weights to be used should be determined by you, should always respect the amount of repetitions set, which is equivalent to use a relatively heavy weight.

if you have doubts about any exercise, can find video, images or info on the internet.


I'm pretty young and I'm not prof ed. physical, but please do not fall into the low idea that the most knowledgeable about routines are the teachers of PE.

IMPORTANT: This routine is a "Tier I" might say, can not live forever with this routine progressing as they should be changing some exercises, but this routine can serve them AS IS about 6-8 months of training, from there you can add or change progressively exercises (not an abrupt change).

Talk soon!

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lunes, 8 de julio de 2013

How to Gain Muscle Fast Without Steroids



How to Gain Muscle Fast Without Steroids

Watch this Vince del Monte's video to know How to Gain Muscle Fast Without Steroids:

Are you looking for proven building your muscles without steroids methods? With so many products, supplements and gadgets available in the market, it can be difficult to determine which is the best. And, many people are looking for natural ways to build muscle fast without steroids.

Some of the best ideas to build muscles fast:

1.) Work your larger muscle groups first. While it is important to complete the full body workout, you'll build muscle faster without steroids by focusing on your chest, legs and back before working on the rest of your body.

2.) Create a plan to substantially increase the amount of protein in your diet. While it seems easy to add protein to your diet, it is often difficult to get enough protein without a lift development and following a specific plan weekly meals.

3.) Put up representatives of Representatives lower when lifting. Focus 4-8 reps will help you bulk up faster than higher amounts of reps.

4.) Make sure you use the correct form when lifting. If you are not using the correct form, you are not properly work your muscles. Bad form, it will be difficult to build as quickly as you want, if any. In addition, the wrong form can cause muscle injury.

) Max on the weight you lift every time in order to build muscle fast. 5. The faster you can exhaust the muscle group you work, the more efficient your work will be.

You can build muscle fast without steroids if you implement the 5 tips as described above. Building muscle takes time and dedication, but if you follow a good routine, you will get the most out of your time and be on your way to building some serious muscle!

Talk soon!

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How to Gain Muscle Mass Fast for Skinny Men



How to Gain Muscle Mass Fast for Skinny Men

Watch this Vince del Monte's video to know How to Gain Muscle Mass Fast for Skinny Men:

Some of us are born as ectomorphs - that is, those with thinner than normal bone structure. As a result, we expect "skinny" compared to the average man. Men often feel the pressure to build lean muscle to reduce the lean appearance, but this is easier said than done. A dietary supplement like Acai Berry may be necessary to give your muscle building efforts a big boost.

But wait, you say - is not a supplement acai berry weight loss? Do not take a product acai berry for me even more weight and lose muscle mass? The answer is no - the Acai induced weight loss in overweight people. What it really does is help the body to achieve a balance - that is, it will help you achieve your ideal weight for your image. This means that if you are skinny, you will soon pack on more muscle and just the right amount of fat with Acai continuous use.

Acai Berry also contains protein, an important muscle building nutrients. Regular admission Acai help your body pack on muscle while you rest between training days.

Another important nutrient that Acai can give you is the fiber. This is the "clean" body - enough fiber promotes regular bowel movement, which continues to chase all the bad things and useless to the body. A clean colon also means that you will receive all the nutrients you need from your food.

And of course, Acai has a lot of vitamins and minerals that the body needs for muscle building every day. So the next time you embark on a bodybuilding routine, no matter what part of your body that you want to implement, consider Acai Berry - it's not one of the most popular dietary supplements Fitness form for nothing!

Lean men often say they can eat whatever they want without gaining weight. They have a fast metabolism that often jealous of women who would Indeed, being able to eat whatever you want whenever you want without gaining weight is shared by many people dream.

Yet often we eat whatever you want without gaining weight because they do not eat much, just. is that you can eat whatever you want without gaining weight because you do not eat much.

And the dream of abundant food without gaining weight is a nightmare, especially for many skinny men who want to shine in their muscles rather than their resistance to weight gain.

Calories to grow

Lean men often overestimate what they eat.

You must read the labels, use a kitchen scale and do his daily calorie intake up. To determine the number of daily calories to grow, on average we must multiply its weight in kg by 20 kilocalories.

In principle, no longer be considered thin, there must be at least 1 kg for each cm above 1m or, for example, 70 kg for 1m70.

Eating regularly

You should eat at least every 3 hours. This is a minimum to gain weight, especially if you have a high metabolism or intense physical activity during the day.

Breakfast: To grow, we must take the calories from the first hour. Despite the lack of appetite in early hours of the day. It should take good habits in the morning, his stomach used to store calories.

Lunch and dinner: We must prepare double portions in order to gain weight.

Snack: Mixed nuts, fruit, dried fruit, yogurt, cheese, eggs, protein, sandwiches, milk, etc..

In addition, physical activity burns calories. You have to eat after each workout to regain the lost weight.

Consuming foods rich in calories

100g uncooked rice correspond to 380 kilocalories, 100g of spinach only 25 kilocalories.

Increase his daily calorie intake for gaining weight is easier if you eat foods rich in calories.

100g of pasta provide 380 kilocalories and are easier to swallow than 100 g of rice. Favor of white pasta.

Drink 1 liter of whole milk per day over its current supply.

Nuts: A mixture of nuts and peanut butter provides 500 kcal / 100g, or about 50% of healthy fat and 25% protein.

Olive oil: In addition to protects them against the heart disease and cancer, a tablespoon provides 100 kilocalories.

Bodybuilding for fat

It is to go from skinny to muscular and not chubby.

We need to strength exercises. Make exercise lifted weight. Start slightly then add weight gradually.

Compound exercises. Do exercises that work the entire body, such as squats and presses.

Rest to grow. The muscle grows when you rest and not during workouts. Do not train every day.

Also, drink a lot and have a good sleep.

Organization to grow

A lack of organization is short for failure.

We must know how to prepare meals in advance to follow the diet for a real regular swell.

Shopping regularly: To avoid meals failing to have food available so do not forget to go food shopping for the week.

Cook in advance: Prepare all meals once a day: while preparing breakfast or preparing dinner.

Simplicity: Make double portions, take leftovers with either.

Take food with either.

Monitor progress

Know that gaining weight can only motivate them to continue its efforts to gain weight.

Do not hesitate to weigh regularly and note progress.
If we managed to gain weight there is nothing to change, otherwise it is necessary to increase the daily caloric intake of 500 kcal.

Take pictures. The mirror is so subjective that pictures do not lie. Take pictures every two months for any objective measurement of progress.

Diet for weight gain

An example of a daily diet to grow, to customize it as needed.

Breakfast: 100g oats, 50g raisins, milk.

Snack: 100g mixed nuts 1 liter milk or tuna sandwich.

Lunch: 200g white pasta, bolognese sauce, parmesan.

Snack: 100g mixed nuts 1 liter milk or tuna sandwich.

After sport: milk, cereal, bananas.

Dinner: 200g white pasta, bolognese sauce, parmesan.

Before sleep: cheese, berries, flax seeds, fish oil.

Talk soon!

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domingo, 7 de julio de 2013

How to Gain Muscle Fast With Protein - How Much Protein Should I Eat to Build Lean Muscle



How to Gain Muscle Fast With Protein

Watch this Vince del Monte's video to know How Much Protein Should you Eat to Build Lean Muscle:

What is a protein?

A protein is a chain of amino acids, nitrogen-containing molecules, in contrast to carbohydrates and fats. Proteins are the "building blocks of the body" and make up our body (blood, organs, muscles, hormones), they do not only serve to build muscle!
22 amino acids, 8 are called essential because they can not be synthesized by the body and must be supplied in the diet include. The essential amino acids are leucine, lysine, isoleucine, methionine, phenylalanine, threonine, tryptophan and valine. Other amino acids may come from the power supply or be synthesized by the body from other amino acids.

Proteins are fabirquées from amino acids, but when it lacks the essential, synthesis in cells stops.
The best sources of proteins are those that contain all the amino acids in the right proportions, like eggs for example. Plant proteins, called incomplete, are of lower quality because only a small percentage of what we can become consumed human tissue.

How long does it take protein?
For strength training, a protein intake of 2 g per kilogram of body weight is recommended. Athlete 80 pounds vra therefore take 160g of protein a day, as food and / or supplements.
Protein requirements (g / kg of body weight)
Adult sedentary 0.8
Sporting 1.5
2.0 bodybuilding
Bodybuilder Pro> 3.0

This may seem like a lot 2g/kg body weight of protein, but remember that practicing bodybuilding destroyed his muscles with strenuous workouts, it must compensate for these losses and earn more. Also, high levels of proteins reduces the destruction of muscle tissue in addition to increasing protein synthesis.

Take more protein will not help and will not make you take more muscle. Higher rates are indicated for professional bodybuilders, because they use doping substances which, at the expense of health, to increase the assimilation of proteins.
To go further, we recommend reading the FAQ question: How does it protein for bodybuilding?

In practice, so that your body will receive a certain amount of protein at regular intervals so as not to miss proteins and your nitrogen balance is positive. We often hear the figure of 30 grams of protein every 3 hours but it is also possible to have a supply of "sawtooth" to ensuring the most protein after training and snacks in the morning upon waking.

 A good intake of protein is necessary for bodybuilding because they have an anti-catabolic power, ie against the destruction of the muscle, and thus help maintain our muscle mass. Why destroy the body's reserves of muscle tissue while receiving amino acids longer than necessary? This will preserve the athlete muscle catabolism and anabolism in place.

This course will give the body enough energy and calories through carbohydrates and lipids. It is still not want the proteins are converted into sugars for energy release! Eat carbohydrates to spare protein: a saying a lot of sense!

How does it make meals a day?
It makes more sense to make several small meals throughout the day than 2 or 3 big hearty meal. Studies show that divide meals regulates appetite, boosts metabolism and allows for a more stable blood sugar.
So eat every 3 hours and 30 grams of protein depending on your weight and the quality of your protein sources, so as to maintain a positive nitrogen balance. The key points for making proteins are removed in the morning, after exercise and before bedtime.

What should you eat before a workout?
It should be on eating before training weights. It is recommended to eat 1 hour or more before attacking its meeting. This time increases with the importance of the meal.
Avoid simple sugars before training and focus on sugar called "slow." These are actually the low glycemic index carbohydrates that have the characteristic of not cause too much insulin response, which could lead to a sudden drop during training.
For proteins before the meeting, choose a low fat and well digestible source.

Examples of snacks: a tuna or chicken sandwich with whole wheat bread, pasta or brown rice with a glass of protein powder, turkey and potatoes in the oven, etc..
Avoid getting to the room on an empty stomach because the risk of fatigue or hypoglycemia is increased. Conversely, eating too much just before the session is a bad choice because the mobilized blood digestion and weight training too! You may have nausea and efaire a bad session.
Eating well after weight training!
There is a theory that just after a hard weight training, it is able to absorb its weight in grams of protein. For example, a 75kg athlete can absorb 75 grams of protein after exercise. This theory is somewhat exaggerated because a quantity of 75 grams of protein corresponds to 300 grams of beef, but it is wise to put the package on the protein after strength training.

In practice, for example you can swallow after training 40 grams of whey protein with a source of simple sugars, such as two or three spoons of honey and one banana. An hour or two later, you can eat your usual solid meal.

Just after training the body tries to recover to be ready to receive another dose of iron. The body wants to recover as energy and hormone levels are low, muscles contain a lot of waste, the muscle fibers are traumatized by micro tears and amino acids were destroyed.

 What is does is needed and what to take?
Just after training the body wants to replenish glycogen and muscle fibers. We must therefore ingest protein and sugars as soon as possible or maximum within an hour after the session.
If you opt for a solid meal, choose low fat foods that you digest well for the meal is quickly absorbed.
If you opt for a snack-based powders, swallow whey protein and maltodextrin or dextrose for carbs.
If you have too much nausea, no hunger, no thirst after training, wait for it to pass and eat as soon as possible, but do not delay too.

And what's it all about?
The carbohydrate source will stimulate the release of insulin. With this hormone, more nutrients will be made to the muscle cells. There will be an improvement in the speed of glycogen synthesis and thus replenishment. In addition, it will reduce the destruction of intramuscular proteins (catabolism).
The protein source in turn will reduce the destruction of muscle tissue and increase protein synthesis.

Should you eat before bed?
Yes, we still have to eat before going to bed. I know it is not the best time, but it is important because your body will spend several hours without being fed.
Priority should be given slow proteins like casein found mainly in milk. Are slowly digested and used to supply the body overnight. They say they are "anti-catabolic".
For example, you can eat cheese and two bananas or oatmeal before going to bed.
We will complete this protein snack with carbohydrates whose glycemic index is low. Numerous studies show that a significant contribution of high glycemic index carbohydrates promotes fat accumulation. It is therefore essential to avoid simple sugars in the evening.
Experienced bodybuilders even come at night to feed again. These bodybuilders do not hesitate to interrupt their sleep to swallow a snack more in order to stop the muscle catabolism engendered by long fasting overnight.

Should we drink more when you take protein?
You must drink regularly during the workout session at the rate of one sip every ten minutes, even if you do not feel the need. When you feel thirsty, it is too late to drink because the body is already short of water. More generally, it is important to stay hydrated throughout the day and think about drinking before sport session in order to place his body in optimal conditions.
Know that the muscles are composed of 75% water and a small deficit greatly affect athletic performance. For quantities, go to 2 liters of water per day, but this is a minimum.
If you eat a lot of protein, consider increasing your intake of water to help the kidneys role in filtration and waste disposal.

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Best Way to Build Muscle Mass in Legs - How to Build Muscle in Legs Fast



Best Way to Build Muscle Mass in Legs

Watch this Vince del Monte's video to know the Best Way to Build Muscle Mass in Legs:

For the leanest, figuring out how to get bigger legs guy is a major priority. After all, building your upper body is not very good if you still have pipe cleaners for legs, is it?

Good strong leg muscles are not only impressive, but functional and prevent many avoidable that many people suffer injuries. They are also the largest muscles in your body to pay attention they deserve is important.

Here are three things you should do in your quest of how to get bigger legs.

Focus on large complex Elevators

The key to building muscle and how to get bigger legs is in stimulating muscle fibers largest possible number of exercise. Efficiency is the key to gain muscle mass.

In this regard, it is compound exercises that will help you most in the construction of large muscles of the leg. Exercises such as squats and deadlifts will build muscle much faster and bigger leg than isolation exercises such as leg extensions, hamstring curls, and calf.

This does not mean that isolation exercises are not good for building leg muscles bigger, it's just that the big compound exercises should be the basic bread and butter exercises that you focus your workout drive around the leg.

Lift heavy, but less Reps

The second key way to bigger legs is to ensure that you harness the power of the principle of progressive overload. This means that you gradually increase the weight lifting legs are over time, and this is the best way to see the continuous muscle growth, size and strength.

For heavy lifting, especially on the big compound exercises, you will reduce your representatives. Ideally, to build leg muscles bigger, you should try to do 3 sets of 4-8 repetitions between these exercises with heavy weights.

Avoid Too Much Cardio

In general, I always suggest to hardgainers and skinny guys to build muscle mass and gain weight, it is better they reduce the amount of cardio they do, then they focus on bulking up because they see faster gains this way.

This advice is even more true when it comes to getting your leg muscles bigger. Too much cardio will just tired and fatigue your leg muscles even further, and make the construction of large leg muscles more difficult to achieve.

Limit your cardio and you will not run the risk of overtraining muscles of your legs.

Building bigger legs, you will not only end up with a more impressive body, but since they are the largest muscles in the body, they can significantly increase the flow of testosterone in the rest of your body. This additional level of testosterone will help you build muscle in other areas of your body that you may be struggling with.

This is a major reason for focusing on your workouts and legs after a good program to get bigger legs is essential if you want to build big muscle fast.

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Best Way to Build Muscle Mass Naturally



Best Way to Build Muscle Mass Naturally

Watch this Vince del Monte's video to know the Best Way to Build Muscle Mass Naturally:

There are many coaching and many types available that could help you build muscle, coaching strategies kettle ball, body weight only coaching, coaches representing 100, P90x and the list goes on an on. However, the number one and most successful solution to pack on muscle fast is usually to form the style of bodybuilding.

Now I'm not saying you can not build works with various coaching strategies as a number of those I have described above, but muscle, if your goal is to increase the size of its muscle and achieve a lean, strong and muscular body and hard easily, then the top solution to get there is certainly train like a bodybuilder.

And train as a "bodybuilder", I'm not talking about turning open a bodybuilding magazine and copy routines training experts bodybuilders do. Assuming you weight train just with the help of anabolic steroids, you absolutely do anything much more than on-train and injure themselves and, even worse, you can actually lose muscle mass following a routine pro coaching bodybuilders.

To build naturally muscle or anabolic steroids without the support form, you can still really need to train like a bodybuilder, but with a few changes to your training plan and nutrition.

Just to clarify the factors in place before we delve into the details, the word "natural" in bodybuilding is to make muscle without using drugs, which include anabolic steroids, growth hormone HGH or human, the thyroid hormone or other substance that can only be purchased with a doctor's prescription.

Using supplements that could be bought in food stores wellness and grocery stores such as whey protein, creatine, and many different vitamins and minerals is considered "natural" in bodybuilding.

Easy to build muscle naturally methods - Weight Coaching

To be able to make rapid and consistent gains in muscle size and strength naturally, heavy lifting with the form beneficial need to be your No. 1 priority. Absolutely nothing will help you build muscle and gain weight faster then heavy and consistent training with barbells and dumbbells.

For those who are just starting to train with weights, it is better to train more not much three days per week in a non-consecutive times. This may allow the muscles you've trained enough time to recover and rebuild in-between workouts. If you already have a year or two of coaching knowledge, it is possible to train up to 4 times per week.

Focus on reinforcing each workout or climbing the amount of repetitions you do. The principle of progressive overload states to train with heavier gradually over time to weight stay away from hitting a plateau.

For example, if you were raised exactly the same amount of weight for the last three months on the bench press, then you in all probability reached a plateau, which means that in an effort to continue to get bigger and strong, you must either want to become stronger on the bench press or do some extra reps you did last time you performed the bench press.

If you ever focus on increasing your weight about every two to three weeks, then you will make steady progress in the gym just because you follow the principle of progressive overload.

There are many other components of weight training that will identify the speed and efficiency with which you'll be able to pack on muscle mass, but for the purpose of this post, the principle of progressive overload may be the most important approach to be aware of.

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sábado, 6 de julio de 2013

Best Way to Build Muscle Mass in your Arms



Best Way to Build Muscle Mass in your Arms

Watch this Vince del Monte's video to know the Best Way to Build Muscle Mass in your Arms:

In order to beef up your arms and have bigger biceps, you have to train smart, and distinguish two notions, which, if they can seem similar at first glance, do not be so:
- Having big arms
- Having arms that look big

Note the shade! One might think that this is the same thing, yet his arm muscles and have big arms are two very different concepts. Whether you're trying to beef up his arms or simply improve their appearance, it should therefore not be wrong.

Here we talk about arm circumference in cm.

It is considered that for the average person, and quite dry, "big arm" start at 38 cm (measured at the largest, contracted biceps). Impressive from 40 cm and very impressive from 42 cm arm.

To get big arms, it is necessary to increase the size of the arm, so the size of the muscles. We will then focus on the larger arm muscles (biceps long and short portion and inner portion broad and long triceps).

These four muscles are the biggest arms. It is on their development that will focus to increase the volume of arms. Note that these are also the strongest muscles, and more "useful" (for strength training exercises for back and chest).

The problem is that these muscles are not the most visual. They are for the half against the torso, thus hidden by the latter part. They do not allow to give a solid appearance arms, or full muscle well, despite an increase in centimeters.

This is where you train smarter, to muscle his arms, and especially that it is clearly visible, even if the size in inches is not huge!
Arms that seem big and muscular:

To improve the visual appearance of the arms, and have arms that seem large, it is of course cause the muscles above, to have sufficient muscle mass, but also focus on the most visible muscles: vastus triceps and biceps and long anterior portion.

Unfortunately, these muscles are more visible (as positioned on the outside of the arm), but also smaller (for triceps and brachial) or harder to isolate (for the long head of biceps).

In the musclant, so it will not have to wait for them to improve the tower arm dramatically, but because of their position, a slight increase in the volume of these muscles will make a great visual change. Because of their high visibility, it will quickly relief your arms.

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Best Way to Build Chest Muscle at Home



Best Way to Build Chest Muscle at Home

Watch this Vince del Monte's video to know What to Eat to Gain Muscle After Workout:

Do you want to know how to build chest muscles in a way that can produce electrifying gains in a matter of weeks? Are you willing to put in the time to provide an impressive chest? 

The truth is that you can gain inspiration in a short time in building your chest muscles. If you follow the simple steps that weightlifters used to inflate their chests you can have results.

In like this article, we'll take a look at some of these key steps to build your chest muscles. We will examine the different areas of the chest and show why it is important to exercise every specifically.

And section we will discuss the importance of the eccentric portion of each exercise plays in the construction of your control muscles.

In the breast to achieve maximum gains in building your chest muscles, it is important to focus on the areas of the breast express elevators. For our purposes, the chest can be divided into four specific areas. We will need to bring an exercise program that targets each areas.

To build upper chest, you must include incline bench press, overhead dumbbell presses, dumbbell flies and inclined in your workouts.

For your inner chest do barbell and dumbbell flies crossovers. And for external chest muscles, you have to do bench presses and dumbbell flies. You should continue every year until you are unable to complete the last rep. Work to failure highlights your chest muscles and causes your body to respond. Your body will feel obliged to send more nutrients to your chest. It will fix your chest making it bigger and stronger. The exercise of the failure is a key to quickly unlock giant chest muscle gains. You also control weight during each year. Lift the weight with a controlled movement negates any momentum. This way you work your muscles while in the elevator. 

It is particularly important to control weight in the eccentric or negative phase of the. 


You may need to try a four-movement counting in the contraction, two counts at the end of the contraction, and four counts in the negative part of the lift. In this quick article, we examined some of the key that will allow you to quickly and accurately create the muscles of the chest. We talked about why you want to exercise to failure to quickly build your chest. And we showed why proper in contraction and negative phases of each exercise is essential to the huge chest gains.

Following printed keys in this article should be of great utility in your research to build muscle chest quickly. If you follow these steps and continue to inform you on the proper construction of your body measurements, you will make impressive progress faster than you can imagine.

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