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Posts Tagged ‘muscle building’

Welcome

CONGRATULATIONS for finding your way to this article. Every journey starts with that primary step so I applaud you for taking your primary step in what I know can be an enjoyable and life changing journey towards health and happiness. My intention is to clear the smoke and give you a truthful standpoint on:

- dieting nutrition
– fat loss (products, programs and guides)
– muscle building (products, programs and guides)

Health and wellness is quickly escalating to the top of most individuals priority list. With obesity rates escalating at a scary rate, we can evidently see that is effecting a wide range of people from the young to the old and both males and females.

On the flipside, there are those that are looking to accomplish the opposite and add weight, bulk up and gain some or a lot of muscle.

What we are witnessing because of this is an ever increasing expansion of ‘fad’ diets, ‘Hollywood’ fat reduction courses and radical, be like Mr. Universe, muscle creation programs.

The trail leading to health and wellness and better fitness and nutrition has never seen this much congestion and these many barriers. My objective is give you a guiding light that will help you traverse this vast sea of information and help you arrive safely to your personal destination. It is very important for you to understand that every persons objective is going to be individual specific and distinct just as each goal is. That is the reason that there is not one supreme universal fat loss diet that is practical for everyone and not one universal gym workout that will build muscle on everyone.

For a truly exceptional and  complimentary resource on Nutrition, Weight Loss and/or Muscle Building and all other kinds of knowledge on the issue of health and fitness, check out YourCPT: Your Dieting, Weight Reduction and Muscle Creation Source .

When you compare the guy or gal whose intent is to beef up and pack on the pounds of muscle to the man or woman whose purpose is to lose the spare tire or love handles and shed some serious weight, they both need to take dissimilar approaches to their food intake and to their workout program.

Jump on any computer today that has access to the internet; make your way over to your favorite search engine and do a query on either: weight reduction, diets, or muscle building and see what your findings are. You will literally be taken aback by the millions and millions of findings you get for either of those subjects. At first, you might think that acquiring all those results and all that information is magnificent but, because we do live in the information age and any clown can make up an article or put together a website, there is an astonishing amount of trash out in cyberspace.

A large number of the information out there is not only mistaken, I have also stumbled upon a ton of information which I feel can actually be unsafe or detrimental to improved health and wellness. Subsequently, what is a person that is ready to be taught and apply expected to do? I have taken my passion for fitness and nutrition and taken the time to scrutinize scores of the best guides and programs out there so that you do not need to. Not only will you discover the very best of the best in the subject of nutrition, weight and fat reduction and muscle building here, you will also come across numerous articles that are current and pertinent to the fitness and nutrition theme.

Together with educating you as much as possible, I hope that my manner of writing and my humor will cause you to grin and chuckle as you gain knowledge. Yes, this is a very serious issue which I hold close to my heart but it is imperative to have fun at the same time as you learn and I am a firm believer that smiling and laughter does marvelous things for the body and for your mind.

I am extremely full of pride at the fact that I am a Personal Trainer with my NASM Certification. It is because of this pride and because of the love I have for fitness and nutrition that I make it a point to stay up to date with the subject of nutrition, health and fitness. As you work your way through this website, you will encounter many fantastic articles ranging from physical fitness to supplementation and pratically all things in between. Because of my desire for knowledge, there will be a regular addition of fresh and applicable information being added to this site so please make it a priority to check back regulary. Remember, knowledge is power.

Just a reminder, if you are looking for a great and  free guide to Nutrition, Weight Loss and/or Muscle Building and all other sorts of education on the subject of health and fitness, explore Your Certified Personal Trainer: Your Source For All That Is Dieting, Weight Reduction and Building Muscle.

One of the first thoughts that comes into a person’s mind when they need to burn some fat or lose some weight is the word dieting; a word I’m not very fond of. I have an aversion to this word because along with it, people have this predetermined perception that it is something with a set start date and a rigid finish date. I hate to be the one that lets the air out of your ballon but if you sincerely want to achieve lasting and sustainable health and fitness success, you need to begin thinking about the lifestyle alterations you are going to implement for the long haul.

Think about this for a short moment; are you going to cease going to the gym because the same set of exercises you have memorized is getting monotonous and boring for you or do you think it makes more sense to understand the science and mechanics behind what you are doing so that not only can you without difficulty put into practice diversity into your routine, you can also maintain it long-term? And once you are capable of fitting into that particular outfit or glide comfortably into those jeans, are you going to deem your ‘weight loss program’ a victory only to go back to the horrible customs that got you to the point where all your beloved clothing were several sizes too small or will you at least learn the nuts and bolts behind nutrition so that you get into the habit of putting the right ‘fuel’ into your body at the appropriate time?

It is not sufficient to just accomplish your near term objectives. What is even more essential is that you are able to keep the results long term and that you continue to learn and develop your skill set and intelligence throughout your lifetime.

Make the commitment to fill your head with as much information as you can and also make the vow that you will adjust the areas of your life that need modifying and you, my friend, are all set to start in on this remarkable voyage  towards better health and wellness. As this site continues to grow and more and more relevant information is added, I am exceedingly certain that you will discover just about everything you require to overcome dieting, fat loss and/or gaining muscle mass and even though it may appear apt at this point to wish you luck, I can assure you that after reading through everything here, you are not going to need any.

Your Certified Personal Trainer is my way of sharing all the excellent and useful information I have learned over the years and continue to obtain to this day. Lack of education is the spiteful little scoundrel behind so many of the dieting, weight loss and muscle gaining troubles that many individuals are facing today and my purpose is to have a free resource that any individual, regardless of age, sex or gender, can turn to. I am not looking to just instruct; I hope that I am also able to motivate and enthuse.

I trust that you benefited from this commentary. Additionally, I have an assessment of one of the top Fat Loss and Muscle Building products that I strongly recommend you check out here: Vince DelMonte’s No-Nonsense Muscle Building Review.

Spending hours in the gym to build muscle up and not making progress? Excellent news! There is a very good chance that you are struggling to build muscle up for one very important reason. Once acknowledged and dealth with properly this knowledge can boost your progress a great deal. For most begiiner bodybuilders and some intermediate trainers this is a little known secret that will help them immensly.

So what is the secret? A new amazing routine or something?

No absolutley not. It is something known as Cortisol and has actyually been known about for a long time but its affects are still ignored by some.

What precisely is cortisol?

Cortisol is a human hormone secreted throughout the day and produced in response to weight training or other types of stress. Levels of cortisol decrease steadily througout the day so are lowest in the evening.

What does it do?

Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However it will decrease muscle mass as it promotes the use of muscle as energy and not fat. It is for this reason that bodybuilders should keep their workouts down to an hour at most. After this time period they will actually be restricting their growth!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Make sure your workouts take less than an hour. Put headphones if you are easily distracted.

4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is the time when your muscle mass building hormones are highest and your level of cortisol is lowest therefore attempt to get 8 hours sleep.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

Perhaps you have been through this type of thing before where by you have decided to improve your health and fitness and in the beginning you felt really motivated. Perhaps you saw an inspirational movie that caused you to take action, maybe a friend of yours you hadn’t seen for a long time showed up having lost a heap of weight or having piled on muscle mass or maybe you are just sick of feeling lethargic and overweight. Whatever the initial stimulus was, you began exercising and then continued to exercise for a while.

However after a while your motivation decreased, you got busy at work, you got tired of making the effort or the results weren’t as good as you’d hoped for and you unconsciously quit your healthy exercise lifestyle. If that all sounds familiar then here are a few easy ways to help regain and sustain your motivation for a healthier lifestyle: 

Try setting an enjoyable goal. For example, consider planning out a mountain biking/kayaking/hiking trip in an exotic tough area of the globe like the Himalayas,The Andes or The Alps. You really do have an exciting motivating thing to aim for now with this trip. In order to enjoy your trip to the fullest you really need to be in good physical shape. If you plan your trip for say 5 months in advance then straight away you have a sensible goal to hang your fitness plans around.

Enter a local event. Is there a local fun run, half marathon or something else similar, I’ll bet there is, gte online and find out. Select one of these events as a goal to work towards. Think about informing a close friend who can then come along to watch and encourage you on the day and provide you with encouragement beforehand. 

Take up a sport or hobby, this doesn’t have to be an ultra serious thing just a light hearted game of soccer or hockey at the weekends but it gives you an easy and enjoyable way to monitor your fitness levels. Of course the initial couple of sessions may be very taxing but you will soon notice an improvement and start to look and feel better.

Visualise. Although this may sound a little strange at first, find a few minutes every day to draw a picture in your imagination of exactly how you want your life to be. Carrying this out trigger powerful signals to be sent to your sub conscious mind that are about your everyday decisions and day to day actions. Keep doing this and your behaviour will automatically alter to reflect your goals and lead you towards your visualised goals. This technique is proven to work and used by many top athletes.

Get your pet dog, friends and family involved. You are much less likely to lose interest and quit the more people that are involved. You are a great deal less likely to be lazy and be inactive at home if your mates are phoning and texting you to get you to go to join them.

Educate yourself. Be curious find out about how to build muscle up, find out how to get a 6 pack, find out how to shed pounds, find out what muscle building nutrition you need for no nonsense muscle building and so on. By growing your knowledge you are quite probably going to improve the rate that your fitness levels will increase which will then serve to increase your motivation more.

Don’t compare yourself to others. It matters little who you there is aways going to be someone fitter, sexier, more muscular or whatever than you. Accept this fact and realise that you all go through this process of life from your own differing perspectives. Only compare yourself to yourself using accirate statistics such as percentage body fat and so on but remember the crucial thing here is not the numbers it is do you feel good, if you do the chances are you are fitter and will kepp exercising.

So, with those tips in mind go hit the gym and do whatever it is that you enjoy doing to keep fit, build lean muscle mass or whatever else you want to do, you can do it, just keep it fun. The following is highly recommended for lean muslc growth burn the fat build the muscle book.

No Nonsense Muscle Review By Vince Delmonte

This bodybuilding ebook by Vince Delmonte has been a huge internet sensation for the past few years now. I’m assuming youre reading this becuase you want to know if the Vince Delmonte workout plan will help you. Can somebody like you reading this right now really put on pounds of hard muscle just by buying his program? I’m a former wimpy out of shape guy so I’d like to give a real vince delmonte review here.

If you’re looking for a no nonsense muscle building review then you’ve come to the right website!. This is the ideal website to get the real truth about vince delmonte!

As much as I’d like to get immediately into this Vince Delmonte review, first I’d like to take a look at what you’re going to get for your hard earned dollar and how much it is.

The No Nonsense Muscle Building Skinny Guy Secrets – The Nine Muscle Gaining Principles.
The most important fourteen points to know before you even enter in the fitness club: So you can stay away from the common errors the other guys make everytime they workout in the gym.

12 of the body building myths exposed:
The 12 body building myths revealed: When you’re done going over this chapter, you won’t complain about your genes anymore.

The Steps To Gain Muscle:
Ways To Build Muscle Mass And Incredible Strength: The center of Vince Delmonte’s entire workout plan.

Muscle Recovery Tips Revealed:
Muscle Recovery Time: Uncover the real methods in how to get your body to bounce back in record time.

Utilizing Hormones:
Understanding How To Use Hormones To Your Benefit: Discover the real truth about hormones and how they can benefit or hurt you. This section of The No Nonsense Muscle Building ebook is where Vince Delmonte takes it beyond imaginable and soars beyond the rest of the others.

If you’re looking for a no nonsense muscle building review then you’re reading the correct review. This is the one and only place to get the legit truth about vince delmonte!

Diet And Nutrition:
Nutrition And Diet Guide. What you’ll learn in this chapter about diet and nutrition will really blow you away.

How To Use Supplements For Muscle Growth:
In this chapter you’ll uncover the hidden truths about supplements.

How To Forever Stop Injuries As Well As Learn The Real Causes Of Injuries:

The No Nonsense Muscle Building program covers all Issues like how to avoid overtraining as well as correct form.

The No Nonsense Muscle Growth Program.
This is the hub of everything and where your journey begins.

Incredible Strength Program .
Once you realize why you’re still skinny and what you can do to correct that, Vince Delmonte then gets into the heart of his workout program: The nine growth principles. Most professional trainers and people who workout could notice a lot more results if they would only use these 9 growth principles set out by Vince Delmonte. Amazingly Vince really drops the ball on the importance of muscle recovery. He also takes a giant look at just how critical hormones are in your daily training.

If I had to make a complaing here:.
At first it’s information overload. . If there were one negative thought I’d say about this ebook is the amount of information. And it only takes a a quick minute to learn how to navigate around the site. There actually isn’t anything negative to say about this ebook by Vince Delmonte. I’ve seen all the bodybuilding ebooks on the market and believe me most are very weak. There is a reason why this one is as popular as it is. .

Your Refund Policy:
Vince Delmonte is so sure his program will work for you, he offers a full no questions asked 60 day money back guarantee. The only way I’d feel justified about asking for my money back is if I got my ankle broken or really didn’t even use his muscle building program. There is just way more than enough information that can alter your life to really ask for your money back. Now that I know how hard Mr. Delmonte has worked on getting us the great info, I can’t ask for a refund.

If you are after a vince delmonte review then you’re reading the correct review. This is the place to get the legit truth about vincent delmonte!

My Final Opinion:
This muscle gaining ebook by Vince Delmonte is choc full with information. It’s clear you are getting the better end of the stick. He could be pricing this ebook for 7 in my opinion. It’s the old funny story where the out of shape fat guy ends up dating the hot girl.In this situation you my friend are that out of shape guy getting the girl. For the amount you’re going to pay it really is shocking how much unique information that can change your life, it almost seems like you’re getting away with something sneaky! So there you have it, those are my humble opinions about this great bodybuilding program.

Closing Word:
There are so many amazing things I could type in this No Nonsense Muscle Building Review but after it’s all said and done, only you have the ability to change your life. Click here to see what this amazing program is all about.

If you are reading this article then the chances are that you already know what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what can hardgainers do to counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio work actually speeds up the bodies metabolism, as well as using up calories whilst doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You must avoid this if you are trying to create an excess number of calories.

2) Eat for two! You must eat lots of calories. To do this, simply try to double the amount of food that you would normally eat at every meal. Purchase over sized bowls, which will stop you from forgetting this.

3) Take on board every day 5-7 meals. This is critical to build up muscle. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.

4) Use supplemements. Make use of the fantastic meal replacement powders and protein drinks that are readily available nowadays. These contain very high dosages of exactly the right things that you need. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.

5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the best and quickest method to build muscle mass in the right places fastest.

6) Stop performing so many exercises and sets. Muscle growth can be sparked by doing just 3 sets per muscle group in short 40 minute intense workouts. More is often worse for hardgainers! Stimulate growth then get out of the gym and save your calories for growing.

7) Consume plenty of water. It is required by the body for so many different muscle building chemical reactions that you really can not skimp on this one, not at all. Drink lots and often.

There we go, give those tips a bash. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Simply try them out and see what happens? I hope you found our how to build muscle up tips useful.

There are many people that want to know if drinking alcohol negatively affects muscle gains. The answer is yes!

This will not be a lecture about the values of not drinking. I’m not anti alcohol at all. I enjoy a few drinks myself sometimes.

If you’re on a muscle building program, consuming too much alcohol will have a bad impact.

Here are 5 ways that alcohol abuse can slow your muscle gains…

#1 It Slows Protein Synthesis

Amino acids have to band together to form proteins. This is called protein synthesis. Heavy drinking can slow this process down as much as 20%.

Water and protein are the materials of your muscle, so you see how this is a problem!

#2 It Lowers Testosterone

If you want to gain muscle, testosterone is your best friend!

#3 It Dehydrates You

To break down the liquor, your kidneys have to filter large quantities of water. This can cause major dehydration

Your muscles are about 70% water, so even slight dehydration is a problem.

#4 It Depletes Your Body Of Vitamins And Minerals

Excessive drinking causes vitamins A, C, B, calcium, and other minerals to be drained at fast rates.

This disturbs a lot of processes within your body, including those that help your muscles repair and grow.

#5 It Causes Fat Storage

Alcohol can also be fattening. For one thing, the calories are empty and contain no nutritional value. Two, alcohol disrupts your body’s Krebs Cycle. The Krebs Cycle has a role in processes that burn fat. Body fat will cover up muscles you worked hard to build.

If you want to build muscle fast, monitor your alcohol intake and drink in moderation.

Drinking alcohol sometimes won’t hurt too much. If you wanna get drunk every weekend, just know that it’s probably going to slow down your muscle building.

Before you begin drinking, drink a lot of water, have some extra vitamins and minerals and eat a meal rich in protein.

Terrence Banks has a site on how to build muscle and tips on the fastest way to build muscle.

Every muscle builder wants to grow faster. We all want gains now, we don’t want to wait. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. Here they are:

1. The Overload Concept. This means that at each workout you have to increase the workload that you are using. make sure that you are always stretching the limits of your muscles in some way to ensure that they continue to be stimulated. By placing ever increasing demands on the body we can force it to continually grow and adapt to the new demands each workout in order to build muscle fast.

2. 8-12 is the best rep range to be aiming for. This repa range is proven to be the most efficient for increasing muscle size. Doing reps in the range of 3-6 may certainly increase strength it is not the most productive for increasing size. If you are doing over 15 reps whilst your muscles will increase in endurance they won’t increase in size as much because a different type of muscle fibre is being stimulated.

3. No more than 6-9 sets should be done for any particular bodypart per session. You risk overtraining by doing more than that. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Try to keep your workout as short as 45 mins and keep the intensity high.

4. Get enough calories inside you. You must support your muscle growth with an excess amount of quality calories. Excess calories are needed for muscle to grow. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Raise the level of protein that you eat. Protein is required for muscle to be repaired and built. If you are low on protein you won’t build muscle. You can figure out the amount of protein you need by:
Lean Mass Body Weight in kg times 2.75 = Each day this is your protein intake target

To calculate your lean mass weight you need to first workout your percentage of bodyfat. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Consume Fat! This is a good recommendation due to the fact that it will increase the anabolic muscle building hormone that is released by the body. Steroids are used by some people to do this naturally however a good bodybuilding diet will also help do this.

7. Liquids. Muscle building chemical reactions require a great deal of water to occur efficiently. it is therefore much better to increase the amount of water that you take on. This should not be overlooked if you really want to build muscle fast.

8. Don’t go over the top with the cardio sessions. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. My personal favourite is sleep. Rest is an essential part of muscle growth especially sleep which is when your muscle will grow. Brink a protein shake before retiring. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. All of which are very good for building muscles fast.

10. Stay committed. Never give up on your aims. You won’t turn in to Mr. Olympis overnight however by following the previous guidelines you will notice increase in muscle mass especially over a three month period. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.

People like to feel maximum comfort when muscle building exercise in any way. Clothes can show a persons particular type of personality. Body builders are no different, there are mnay types of body building clothes on that circuit, and it is important you choose the right outfit for you, whatever the purpose.

There is a saying that circulates around the body building camp that is in tone with body building clothes, and that is 'eat for yourself, dress for others.’ What this is basically saying is that there is a certain dress code and etiquette when start msucle building program and training. your body building clothes should reflect this. Try not to inconvenience other body builders or people at the gym or wherever you train and also try not to make others feel uncomfortable with what you are wearing.

If you favour the loose fitting clothes and these said body building clothes get in other peoples way and begin to inconvenience other people, it may be time for a wardrobe refit. On the other flip side, if you favour exposing more of your flesh then some other people prefer then it may also be time for a change.

Similiarly, if you exude a terrible body odour whilst exercising other than the normal smell of sweat, it is time that you thought of others before intoxicating them. You could help your body odour with a good sports deodorant and also it is best to wear body building clothes made from cotton as it is a breathable fabric and will keep you cool and aired.

Comfort is paramount when training and your body building clothes should reflect maximum comfort for you. Many bidy builders enjoy wearing lyrca during training and exercising as it looks the part perfectly. However be aware that lycra may not be the best fabric to wear in body building clothes for the following reasons.

With lycra being  man made synthetic material, it becomes insuffiecient for your body building needs whilst exercising and training. Lycra is made to fit tightly to the body whilst it is being worn, therefore not allowing air or or in that fact, blood to circulate around the body sufficiently. Body building program clothes made from lycra will not help your training or exercise as eventually when worn for  awhile, will make you feel uncomfortable.

When using towels to keep yourself dry and keep yourself feeling fresh make sure you keep them with you at all times instead of dumping the towels somewhere when you have finished with them.

If there is a special part of the gym or training facilities that dirty clothes and towels are kept, make sure you keep them there and not throw them down wherever you finish.

Being a successful body builder, means wearing the right body building clothes and with these guidelines and this advice in mind, success will come more easily.

When body building exercise, the body building diet is paramount to success. The body building diet however has caused much confusion over the times to new body builders arriving on the circuit. The body builders who are following body building as a profession and wanting to get involved in the competitive sport and the people wanting a hobby and to keep fit have strict diets to follow, but are they any different?

To be honest, there is not a lot of difference between a pro body building diet as a hobbyists body building program diet. The diet for body builders is usually fixed in the scientific terms but there is some difference however small between the two.

The main difference between the professional and the amateurs body building diet is the calorie intake that each have. The amount of calories that a professional body builder should intake will be massively higher than the amateurs. The professional body builder will more often than not weigh more than 220lbs and a lot of the weight is muscle density and have a low count of body fat. As the professional body builders muscles burn calories so much faster than normal, then a body building diet of over 7,000 calories per day will not cause a pro body builder to gain any weight.

Whereas in the amateur body building diet, the calorie content should be as what it is in any one normal day. A normal calorie in take is between 2,000 and 2,500 calories per day. This will allow the amateur to stay at their ideal body weight and mass.

In both the professional and amateur body building diet, water should feature heavily. Water is good for the body as is any liquid. When drinking liquids the body will cease storing any exccess water weight, therefore allowing a healthier routine and body building diet.

Water also allows the body to flush out the kidneys and then the kidney will not look for support from the liver, the liver therefore is able to burn off more fat. Some body building diets include more than three gallons of water a day as it allows the body to function better and more efficiently. An amateur body builder however, need only drink 64 to 100 ounces of water in any one day.

When entering a competition professional body builders will do cardio training in excess and will then cut calories and carbs. They may also change their body building diet to suit the competition to change their look. Seeing as though the amateur body builer does not compete they can skip this part of the body building diet.

Every bodybuilder wants to grow faster. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscle up fast. They follow now:

1. The Overload Concept. This really means that you should be aiming to improve in the workload in any way at every workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.

2. The ideal rep range is between 8-12. This rep range has been proven to build muscle for size fastest. Although the 3-6 rep range is good for increasing strength it is not the best for increasing size. In the rep range over 15 you will stimulate muscle growth for endurance which will not increase the muscle size greatly as it activates a different type of muscle fibre.

3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. More than that can lead to overtraining. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Try to keep your workout as short as 45 mins and keep the intensity high.

4. Eat plenty of calories to support growth. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. Muscle doesn’t just grow out of thin air it requires the excess calories to build it. You must eat lots and make sure the calories are from good sources such as rice, breads, pasta for carbs, fish lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.

5. Increase your level of protein intake. Muscles require protein to be repaired and to build more. If you don’t have enough protein then you won’t be able to build muscles fast. You can work out your required protein intake by:
Lean Mass Body Weight in kg times 2.75 = your per day protein requirement

You need to first know your percentage bodyfat to calculate your lean mass weight. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of bodyweight that you have, this is also a suitable guideline.

6. Take on fat! This is good advice because it increases the muscle building anabolic hormone in your body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.

7. Liquids. Many chemical reactions in the body require water in order to take place including muscle building ones. It is much better therefore to increase the amount of water you take on board. This is an excellent tip often overlooked when people try to build muscles fast.

8. Limit the number of aerobic workouts you do. This happens because aerobic training session will cause the body to secrete catabolic hormones into the blood strem that will actually lead to muscle breakdown. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. My number one favourite: Sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Make sure you take a good protein shake before you turn in. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. All of which are very good for building muscles fast.

10. Be committed. Don’t quit on chasing your goals. You are going to turn into Mr. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.