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admin | to meditate in silence | 21.08.2014
The amount of protein you consume does depend on a number of factors including sex, age, weight, training type, training frequency to name a few. If you are a strength or power athlete or a bodybuilder then you may be looking at up to 3.5g of protein per kg of bodyweight but that is a shed load of chicken! So to summarise consuming protein is a fantastic way to improve body composition through muscle gain and fat loss.
My next post will link back to this one and will discuss whether you should use protein shakes and other protein supplements so keep an eye of for that! As a Personal Trainer I am frequently asked by clients if it possible to reduce body fat and add muscle to their frame at the same time? Regardless of your reasons for wanting to build mass, lean muscle will increase your stamina, improve the efficiency of your metabolism, and optimize your overall daily function – not to mention you will look good! A restricted-calorie diet may be beneficial if you are looking to cut-down on your weight index or even maintain a certain size.
One of the most common rules for protein is that for every pound of body weight you should have a gram of protein (this may also equate to 35% of your daily calorie limit).
Since carbs are responsible for providing your body with the energy needed to complete a workout, the intake levels should be adjusted on a day to day basis.
It is important to understand that there are many different fats and that healthy fats are not to be among the others when considering a diet for lean muscle. Supplements are a great way to get nutrients to the body fast, especially when you need them the most. Barry is a former skinny-guy who has dedicated years of his life to the study of muscle growth. It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs.
When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises.
With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one.
Most people don’t have the time to sift through all of that junk to pick out a winner. Regardless of what you’ve heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.
That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down. This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet!
As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat!
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat.
Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout.
Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet. Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine. The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches.
In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates. Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
Calculating the right amount of carbohydrates to eat can be tricky, but a good strategy to use is to eat most of your carbs post-workout.
When you intake carbs post-workout your body quickly absorbs the carbs directly into the muscle tissue, promoting growth. Many people believe that eating fat will make you fat, but in reality, healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil will actually help you burn more fat than a low fat diet will.
Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat. Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will. Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss. Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. You can throw in a variety of different ab exercises during this interval session such as reverse crunches, planks, etc. In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.
Animal protein is known for building muscles faster but people on the strict vegetarian diet too can make an appreciable body if they pay attention to the diet and be regular at training sessions. Since the body needs more calories for bodybuilding, it is essential that you take the right amount of food in the entire day. If you are new vegetarian on the block, it is essential that the transformation happens in the right way.
Three heavy meals rich in all the macronutrients are supposed to be taken as breakfast, lunch and dinner.
Vegans need time to build the muscles and therefore the right workout plan is very essential. For any diet and bodybuilding plan to succeed, you need to have faith in the schedule and patience to adhere to it. There might me many fads that you might come across but always remember that shortcuts don’t work in bodybuilding. Fibromyalgia is condition when a person hurts all over the body, from head to toe and gets tired and fatigued easily.
When it comes to muscle building the most important factor that plays a crucial role is diet. Although there are many choices that you can select out and incorporate in your daily meal. Because the eggs have rich amounts of proteins, it’s probably the reason every bodybuilders strictly include in their diet.
Red meat provides you with supply of proteins, B vitamins and zinc which are essential for muscle building. Now that you got important list of foods to eat in your diet, now its time for supplements to consider. Carbohydrates are commonly misunderstood, especially concerning the role they play in strength training and bodybuilding. One of the most problematic myths that I constantly hear is that carbohydrates are your worst enemy. It is recommended that your daily caloric intake should be made up of 40-60% carbohydrates. It’s important to include plenty of quality carbohydrates into your diet plan during strength training and muscle building. Although carbohydrates are important, eating the wrong types of carbs can be detrimental to your health. Having a good workout program is not enough, along with it you must have muscle building diet and nutrition that you need to follow regularly. To gain shredded muscle is not an easy task but with discipline and workout consistency, anyone can meet their goal.
Below are some of the foods items that you must take in your meal, to seek maximum muscle growth. It is said that by eating 6 ounces of poultry meat, especially chicken breast consists of  40 grams of proteins and about 2 grams of fat. Lean beef is mostly advised by many trainers because it has about 6 grams of fat per 6 ounce of the serving and with good protein value of 37 grams.
If you are feeling dull in middle of the day, then go ahead and grab some nuts or seeds instead of some other foods.
In above list you have found about what types of foods to eat, now it’s time for some meal planning. Before we start, we have a special word for the skinnies – don’t get de-motivated if you are too thin.
The biggest misconception about skinny guys is that they either don’t eat well or that lifting heavy weights will make them muscular faster. So, now that we have cleared your misconceptions about muscle building, the next question in your head, we are sure would be the right way to go ahead. Most of you very would already be aware of the ill-effects of steroids and other body-building drugs.
Along with eating a diet which is low in calories, you also need to cut down on the carb intake in your muscle building diet.
Now, with all these restrictions in the diet, you may lose out on some important micro nutrients like Vitamins C, D & E.
Exercising promotes increase of free radical production which affects a number of cells important for exercise performance. We now give you a low-down on the best muscle building foods to include in your diet that will give you the ample amount of nutrients you need!
Drinking a protein shake before a workout is a catalyst for optimal muscle growth & nutrient usage. Meat contains a muscle building mix of proteins packed with essential amino acids, B-vitamins and creatine.
How can one forget the little heroes of muscle building foods?  Eggs are the most preferred choice when it comes to building muscle.
There’s always a tendency, especially for the beginners to give up on their workout sessions because they aren’t seeing the results they pictured in their heads.


The transformation of your body, the feeling of muscles building and getting stronger- nothing can beat that! These were basic pointers for beginners who are just getting into weight lifting with the dream of a perfect body.
Madhavi is a senior editor at UrbanWired with deep love and passion for all things health, wellness, fitness and fashion.
Content (text, audio, video) on this website is only intended to provide general information to the reader and is not intended to be used as medical advice, professional diagnosis or treatment. Signup to get the most important weekly news roundup from across the web about Health, Wellness & Fitness. Certain foods react differently in the body and cause extreme results, both negative and positive. Chicken: Chicken is another lean option often yielding no carbohydrates or fat but plenty of protein.
Do you want to know 5 exercises which will really improve your shoulder appearance and strength? When it comes to deciding on what the best gym workout routines for men are, it can be hard to know which the best is for you. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Protein helps build lean muscle tissue by increasing protein synthesis building muscle an stunts protein degradation (breakdown) for several hours after consuming it. Protein helps suppress hunger, meaning if you are consuming a regular protein diet you should be able to reduce your portion size and have less urge to snack, reducing your overall calorie consumption and therefore assisting with weight loss. Consuming a high protein diet will allow you to make substantial size and strength gains during weight training. There are many other advantages which I’ll not go into detail about now but they include, improved bone density, improved cardiovascular health, better brain function and improved sleep. There are substantial health benefits from consuming protein as well as gains in strength and performance. I qualified as a personal trainer in 2010, gaining my qualification through ‘The Training Room’, a highly establised training provider within the health and fitness industry. You are making the wrong exercise choices   Of course if you are a beginner you need to gradually ease yourself into exercise, learn techniques and good form etc etc, however far too many people stroll through workouts barely breaking a sweat. But gaining strictly lean muscle is a challenge, since bulking requires a large calorie intake, which if not controlled properly can lead to more gains on fat than muscle. For bodybuilders this just won’t work – reduced diets will impede the efforts in the gym and stop you from gaining. This would certainly help to prevent snacking and would keep the metabolism running at full-capacity.
With this said, the body can only use so much protein at one time, meaning that it is important to spread it out over the day – most importantly, before and after working out. On off-training days, scale back on the carbs since your body will not be as dependent on them to perform.
Healthy fats may come from organic oils and nuts and help absorb vitamins in the body while also regulating hormone production.
Supplements for Omega 3, fish oil, proteins, and other vitamin deficiency pills come highly recommended for a diet devoted to gaining lean muscle mass.
Check out these 6 nutrition and training tips to find out how you can succeed at your quest for six pack abs!
While some of these sites are legitimate, most are just trying to scam you out of your hard earned money.
The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam. You could have the best training program of all time, but if your diet sucks, so will your abs. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body. This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy.
Post-workout carbs also help your muscles recover faster, which will give you better results faster. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed. I’ve been working in this field for the last 8 years, formerly focusing mostly on working with figure skaters and competitive athletes, however I am now shifting my focus towards those who are looking to gain muscle and lose body fat. Since the diet is very restrictive, vegetarians find bodybuilding extremely difficult and get impatient as results are not very quick. The protein that goes in the body of a vegan must only be used for the building of muscles and therefore ensure that you have a balanced diet so that the body gets the energy all the time.
Shifting from the meat meal to a pure vegetable and fruit diet is not that of an easy task. Remember that the cells need fat for proper functioning and therefore one has to take some amount of fat in the daily diet. Many people have a tendency to get quicker results by using supplements as a replacement to natural food. Vegans must ensure that the body gets ample raw vegetables in the form of salads and juices. One has to be very positive about the entire diet and workout plan and ensure that there are no deviations from the regime. If you are still not motivated enough, take a look on the vegan stars who have great body and you will find enough reasons to stay faithful to your vegan diet and bodybuilding workout. Do remember that vegans don’t consume dairy because they are animal products(although vegetarians might), but other than that the article seams quite reasonable. So even if you are working on some intense workouts without taking a proper diet you would not see the results or make that dream body. To build muscle you would need a moderate amounts of protein, carbs, veggies, fruits and even some healthy fats. These foods are readily available in your kitchen and they make some healthy and taste food to eat. Muscles and ligaments also has water and so does blood, so its important to keep in check of water balance. Protein is necessary when it comes to muscle growth, but carbohydrates also play an important role in helping you maintain and gain muscle mass.
Most people would agree that making carbohydrates 50% of your daily calorie intake is a good rule of thumb, and has been proven an effective ratio as part of a bodybuilding diet. If you are bulking, you will need to consume between 300-500 calories above your maintenance level. Your body uses carbohydrates as fuel which helps improve your performance and intensity when training.
Eating candy that’s made up of mostly high glycemic sugar certainly won’t do anything to help improve your health overall. They are some of the essential components to judge how far you make your place in bodybuilding. Where as the turkey meat pack about 42 grams of proteins and less fat content in the same amount of serving.You can have about 3-4 servings in day along with other foods that suit you the best.
It is most important for food to make a healthy diet especially for weight trainers.It consists of 6 grams of rich proteins and vitamins.
They consists of high amounts of unsaturated fats that is relatively falls in good category.If you eat about 2 cups of nuts and seeds every day, you risk of developing cholesterol in the hear would be low.
We use our body to do many things- curl our biceps to show our strength, out with our muscled legs at our enemies and attract attention to ourselves by the way we look.
From the books of the great wizards of body building, we bring to you the secrets that will help you reach your goal!
The ways of inducing resistance externally can be through using dumbbells, rubber exercise tubing, one’s own body weight, and even objects like bricks, and bottles of water.
There will be no benefits from working out if you don’t follow it up with the right type of diet. Muscle building exercises need to be carried out in a systematic way for feasible muscle growth. For those who don’t, let’s just say that these may give you amazing results quite quickly, but their prolonged use leads to impotency.
Protein rich foods like eggs, chicken, fish are some of the basic foods which provide amazing protein content to the body.
Hence your diet shouldn’t be overloaded with useless calories, just because you want to increase “mass”. Vitamin C & E act as powerful antioxidants in the body, buffering free radical and oxidative stress to minimise cellular damage. Research shows that Protein shakes lead to reduced muscle breakdown, increased protein synthesis, rapidly refills muscle energy stores, providing increased blood flow to your muscles, upping creatine transport and improving the body’s capacity to use carbohydrates. It also contains saturated and mono- saturated fats which can support healthy testosterone levels while being good for the heart. The cholesterol found in the yolk serves as the building blocks for your steroid hormones, adding fuel to your muscle building fire. We have listed all the important pointers for you to go ahead and start your muscle building journey. Our advice to all of you is that you need to realise that along with the right routine, diet and amount of dedication, it is also necessary to have patience, faith and a positive attitude in your workout.
An ideal male body needs 2-3% of essential fats, while the female body requires not more than 5-12%.
So keep your chin up, eat right and exercise hard for that super-sculpted physique that will be the envy of one and all. She is a master's graduate in human resource management but fell in love with healthy living.
Neither the service provider nor the domain owner maintain any relationship with the advertisers. Often times you will hear that nutrition is 80% of peoples success and training is only 20%.


The best foods for building muscle can vary depending on the person but there are some staples you will find in every bodybuilders kitchen. This is one of the best foods for building muscle hence why most bodybuilders have plenty of this ready to eat whenever they need it. The saturated fat in eggs along with the amino acids from the protein are great for maintaining healthy testosterone levels.
All you need is a paper towel and a microwave and you have yourself a lean source of carbohydrates. Protein is found in hair, nails, bone muscles and cells and are involved in most functions within the body, therefore its pretty important we keep levels topped up right?! If weight training helps you increase muscle mass and protein helps you increase muscle mass then together we have a lethal combination. Consume enough protein to reflect your weight, lifestyle and goals through a variety of protein sources to keep eating exciting and satisfying. Since gaining my qualification I have established my own business providing a first class personal training service to a wide range of clients of differing ages and fitness levels via one to one sessions and group classes. This may sound incredibly obvious but you must be in a calorie deficit to lose body fat, i.e you must burn more calories that you consume. If you want to add lean muscle mass to your frame without gaining too much fat you’re going to have to get a solid nutrition plan in place. Of course, this does not mean that you should run straight to the food and start mowing-down in order to put on size. If you decide to spread out your meals, it is important to note that breakfast and post-workout meals should be the biggest.
Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements.
Always try your best to avoid simple, or “sugary”, carbs and stick with whole grains, fruits, and veggies. In addition, healthy fats reduce inflammation, increase heart health, and lower blood cholesterol. If taking any supplements be sure to read the label and be safe – drink adequate amounts of water and stay hydrated.
Many people will tell you that protein enriched diet is just enough for bodybuilding but the concept of diet for vegans have many aspects.
You will notice that the body building process is fast and effective results are visible very soon. Divide your daily food in six equal parts and ensure that you maintain the gap between two meals.
If you don’t feel like having salads everyday in snacks, check online to find some mouthwatering snacks that can be made at home.
Whenever there is a shortage of fat in the tissues, the muscle proteins are used to release energy. Peanuts, walnuts, pistachios are very good sources of nutrients and can release huge amount of energy. This is the biggest blunder that one can make because regular meals are absorbed naturally by the body. It’s important to note that body totally depends on the nutrients from the food and supplements that you take to increase the muscle mass. You can even add it to weekly intake diet plan with chicken, fish or other protein rich foods. You can go with a variety of beans like Kidney Beans and Navy Beans which posses high protein and calorific value with less fat percentage. This is why many body builders drinks large amounts of water to stay hydrated throughout the day. The truth is, that complex carbohydrates are very healthy and provide your body with the fuel it needs to build muscle. Stop doing yourself the disservice of overlooking carbs when creating your muscle building diet plan, and begin by following these rules on how to calculate carbs and where you should be getting them from. If you are limiting your carbohydrate intake you will be taxing your protein supply, which can lead to a decrease in muscle mass. Processed foods such as white bread, pasta, white rice and other foods with added sugars are poor sources of quality carbohydrates in your diet. Nutrient dense foods which contain carbs help to control insulin levels, provide a slow release of energy and provide other compounds which are essential to metabolic functions in the body. These carbohydrates are loaded with fiber which makes them enter the bloodstream much slower than carbohydrate rich foods loaded with sugar. A perfect muscle building diet is the one that takes care of all your body needs like supply of proteins, carbohydrates and low fats.
Not all the cuts are having low-fat, so you must choose which one would better suit your needs. And due to this fact, brown rice will give good energy throughout the entire workout.You can literally have about 2 cups of brown rice in a day and mostly consume in the evening.
But before you worry yourself silly about how to start your journey to being a Greek god or a goddess, we are here to give you invaluable muscle building tips, super diets to build muscle and specific exercises for muscle building. Overeating may get you to the toilet, but will not make much of a difference to your physique, unless you are eating right. For the newbies: Just remember that these are basically the general type of lifting that we do in the gym to get our body bigger, stronger and more toned, to increase our muscular endurance. Hence, to make those hours at the gym worthwhile, start including protein-rich foods in your diet.
So to continue your lineage of body builders, we advise you to refrain from taking any steroids and stick to a muscle building diet instead.
These greens are rich in vitamins C, D, E, & A,  folate(Folic acid) and are important for efficient muscle contraction as a whole.
Given how uninformed people were about personal health, fitness and fashion; she felt compelled to educate, enlighten and entertain the average joe and jane around the globe.
We do not undertake any responsibility or liability of any health issues caused by following advise on this website. In case of trademark issues please contact the domain owner directly (contact information can be found in whois). Per cup it yields only 4g of carbs yet a whole lot of essential nutrients that are extremely beneficial to our bodybuilding goals. Protein rich foods include meats, fish, nuts and pulses, eggs, milk and yoghurt to name a few! Studies have shown that increasing protein intake by 65% move normal levels over a set period of time produces the greatest muscle development. While bodybuilders need 250-300 calories in addition to what has been spent in the workout each day, there does need to be a structured diet to make the most out of each visit to the gym. While it is best to aim for 40-60 grams of protein per meal, some experts also agree that 40-80 grams of carbs is also a good goal – this of course should be adjusted in proportion to your physical activity and body size. If you have been a very much addicted to meat, you ought to lessen it step by step and not completely. Try buying full cream milk for drinking and also increase the amount of butter in your diet for excellent results.
Since fiber is essential to keep up regular muscle movements with proper insulin levels that is good for muscle growth. If carbohydrates make up 50% of your diet, you will need to consume 1,500 calories worth of carbohydrates. You can determine your maintenance level by reading my post on how many calories to build muscle. The only problem is that if protein is being used as an energy source, your body will have a difficult time building any muscle mass. This will help maintain optimal insulin levels which will eliminate the trigger of fat storage in the body, while providing you with the energy you need to power through your workout. Later on, take 1 potato or 1 cup brown rice and 1 cup of green veggies in your 2nd meal.In your 3rd meal, take 6 ounces of chicken breast along with lean beef and 1 cup brown rice. Egg whites, fish, beans and legumes, lean red meat, chicken, turkey or whey protein are muscle–building foods that you should already be including in your diet.
A proper muscular structure cannot be achieved if you change your training load for every routine. The veggies are also instrumental in cutting down fats and helping you absorb your important micronutrients!
Compare that to bread that has is roughly 40% carbs, sweet potatoes are a good option for anyone looking to make lean gains. Try steaming broccoli in the microwave and add some Morrocan seasoning to create a dish worth talking about.
But this does not mean that fat and carbs should be neglected altogether – in fact it’s the opposite; these are just needed in different amounts at different times.
Carbs will be most beneficial first thing in the morning, post-workout, and 1 to 1 ? hours prior to going to the gym. Since protein intake is less, the workouts should be balanced with cardio, strength, weights and stretching. At 4 calories per gram, 1,500 divided by 4 would equal about 375 grams of carbohydrates every day. Incorporating the right amount of quality carbohydrates into your diet is essential for building muscle while strength training. This is the main reason that muscle building workouts are different for a first timer and a regular gym-goer.
If you choose a fatty fish such as Salmon, consume in moderation as it contains a high amount of fat (good fat but too much can be detrimental).
You can eat plenty of this vegetable without worrying about weight gain and the fiber will keep you full for longer. Before going to bed, take a protein shake so that your body is in continuous supply with proteins till your tomorrow’s first meal. Most fish can be easily cooked in the microwave making it a convenient option when on the go. Mix things up, try new herbs and spices and these foods will make building muscle so much easier.



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