Body Building With Muscle Building Supplements

The supplements I'm taking to build muscle and gain mass for the next 3 and a half weeks at least during my 6 month transformation.

Visit my blog : http://loseweightbuildmuscles.com
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Remember that supplements make a MINIMAL difference and they are exactly what they are called - "Supplements" in addition to your training and diet. NOT a replacement!

Here are the simple supplements I'm taking at the moment :

Multivitamins
Glucosamine
Creatine
Tribulus
Whey Protein hydroisolate
Casein Protein

I will change these when I head off to Thailand for my training vacation.

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I wish to share with you 4 secret nutrition tips that no one else will tell you about.

First understand that nutrition is king and it will contribute to about 70-80% of your results that you get while the other percentage will be from training and recovery.

Hard to believe right? But I assure you, nutrition is the deciding factor when trying to build muscle mass.

Think of your body as a vehicle. We need to fuel our bodies with the right nutrients to allow us to lift heavier weights than we are used to that will lead us to breaking down the muscle so that it can be rebuilt and let us build muscle mass faster than ever before.

Let’s fall right into 4 of the most main nutrition tips you must know.

Carbs: Fat gain or muscle gain?

Carbs are really a double edged sword. You see carbs are used to provide fuel to our bodies to allow us to complete every day activities. Carbs also help shuttle amino acids (proteins) into our muscle cells.

No matter what the media says, carbs are in fact a good thing. The critical part is determining the right type of carb to consume and eating just enough carbs.

Here’s a quick checklist to remember regarding carb consumption;

- Whole Grain Complex Carbs should be consumed every meal of the day except for the last meal before bed. Eating complex carbs will provide you with a constant slow release flow of glucose without spiking insulin.

- Simple Carbs such as fruit juices, natural fruits and white pastas and bread should be consumed post-workout as our bodies require a fast insulin surge to restore depleted glycogen levels. Our levels of glycogen is basically our storage site for glucose and carbs. When we weight train, we deplete these reserves which then we need to replenish in order to build muscle mass

Proteins: How Much is enough?

Typically, people recommend about 1 gram of protein per pound of bodyweight when trying to build muscle mass but as a skinny guy or someone who has a hard time putting on weight, I would recommend having about 1.4g/lb of body weight.

Since you will be working out quite a bit and looking to build muscle mass, the extra protein will not hurt your efforts and can only lead to benefits in your quest to put on size.

Always stick with leaner cuts such as fish, tuna, chicken eggwhites and protein powder.

Balancing Amino’s For Maximum Protein Sythesis

Protein’s are the building blocks of muscle gain and when you want to build muscle mass, it is vital to include a variety of amino acids.

There are different types of proteins and different types of protein sources all contribute to different amino acids. You should try and balance the amino acid profile of the sources you are taking in.

For example, you should not just eat chicken all the time as it only contains certain amino acids but not all of them. Instead, include a variety to ensure proper balance and better protein synthesis.

Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to seize enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body's proteins.

Unlike fat and starch, the human body does not store excess amino acids for later use. The amino acids must be in the food every day.

Timing Your Carbs To Avoid Fat Gain

If you want to build muscle mass and keep your gains as lean as possible, I highly recommend partitioning your carb intake as shown below:

Breakfast, pre workout and post-workout = 75% of your carb intake should be split between these 3 meals as they are when you will require the extra calories and energy.

Other meals of the day: consume 25% (the leftover of your carb allowance) in the other meals of the day but do not consume carbs before bed (last meal of the day).

These nutrition secrets will lead to great results when trying to build muscle mass and keep your gains as lean as possible.

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Nowadays there is no shortage of information about how to build muscle. And aside from a few good sources, most of them are dead ends and do not provide you with any real information.

Over the years I had been exposed to this phenomenon and I have been discouraged and frustrated because of it and that is why I am so passionate about helping you to discover some of the common myths that are being exposed these days on the internet and even in the real life fitness industry.

Alright, time to blow the lid off of 3 myths on how to build muscle.

Myth 1: Supplements Are The Only Way To Build Muscle

How many times have you felt like you are being bombarded on the internet about buying some new supplement out there? I know that I feel that way most times when I read a muscle magazine or if I happen to wander into the local supplement shot to buy some regular protein powder.

The industry is lying to you when they tell you that a supplement can build muscle for you. That is a total load of B.S.

Afore I go on and make enemies from people in the supplement market, let me be honest and let you know that there are some supplements that are essential to build muscle including protein powder, multivitamin’s, fish oils and digestive enzymes in addition to some other one’s if you are a bit more advanced.

But generally I am talking about supplements that claim they elevate testosterone levels by 1800% or that it will help you gain 14lbs in 3 days. C’mon now, get real!

Get the basics, but understand a supplement is just a supplement. It’s an addition that will only have a inconsiderable positive affect whenever everything else is in line such as nutrition, workout and recovery. You’re better off saving your money to build muscle by investing in high quality food.

Myth 2: Training Like A Bodybuilder Will Help You Look Like A Bodybuilder

If a guy like Arnold or Ronnie Coleman works out for 3 hours a day, then why shouldn’t you?

Well because, if you are a natural trainer (steroid free) you cannot expect to follow the same routine as someone who is un-natural and get the same results.

It just doesn’t make sense. You need to train like a natural athlete and that means keeping the intensity high and the workout time to about an hour a session and only about 4 workouts per week works best.

Besides, even if you were taking un-natural supplements (which I do not recommend) you still need to walk before you crawl or walk before you run. It’s about progression and even when natural you should gradually ramp up your workout time until you can have a 1 hour intense workout session.

You will be limited in your results while staying natural but research has proven you will be far better off in the long run with much less side effects.

Myth 3: Carbs Will Make You Fat

Carbs have gotten a bad rap in the past decade and its really for no good reason.

Yes carbs can make you fat if you consume the wrong types and in a surplus. But then again, so can fats and to a lesser extent protein’s. Anything in excess will cause fat gain.

You might think consuming carbs will lead to fat gain, but when you want to build muscle you really want to focus on having 50% of your calorie intake come from carbs.

Of course, be sure to include the clean sources (yams, brown rice, oats and veggies) and it will provide constant energy in your everyday activities as well as help you build muscle by being stronger in your workouts.

So go ahead and eat those carbs! Above all if you are a Hardgainer and you long to build muscle.

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Hardgainer’s Guide To Build Muscle Mass

When you are trying to build muscle, the most essential thing that you require is the muscle building supplements. This is because your regular diet might not supply the right amount of necessary vitamins and nutrients that will help you to build muscle easily.

You should make sure that you are having the right nutrients in your body to help you do so. Presently, there are so many of these supplements in the market that it can be confusing sometimes to choose the right one.

Most of the times, these supplements would be full of promises and will not deliver any. Other times these would be over priced. However with the right kind of information you can get the supplements that you are looking for and build muscle in the right way. This will not only support you to build your body but will keep you fit as well at the same time. You can make sure that you have the right supplements by researching the right facts and not waste your money on supplements that make empty promises.

The advertisements may be flashy but with the facts you can avoid falling prey to the ridiculous claims that they make.

Protein Powder:

To build muscle, one of the most important nutrients that you need in your body is protein. Without protein there can be no muscle in your body. Therefore a protein diet is most important to build muscle. Sometimes the diet that you regularly take will not contain the required protein.

In such cases you need an outside supply or a supply that is dedicated towards proteins that will help your body to compensate for the lack of proteins.

This will also help to make sure that you have the right bulk to build muscle. You should look out for protein powder that has little or no fat and tastes decent.

Also keep your eye on the price and avoid going for the ones that are overpriced.

Creatine:

Many people who are trying to build muscle think of this as a miracle powder. However it is nothing but another supplement to the body that you do not get in your regular diet. It is one of the best muscle building supplements that help you gain muscle and this has been tested and proven over time. Most of the heavy lifters around the world are known to have taken this supplement. Also this supplement can help increase strength as well as size.

Branch Chain Amino Acids:

The proteins are made up of smaller molecules which are known as amino acids. These amino acids help in building up of muscles. These are other supplements that you should be looking into when you are looking to build muscle.

These will help to make sure that you develop muscles over time and they also help you to immensely recover muscles from training. The faster that you recover the more muscle you can grow and therefore these help you immensely in gaining muscle mass quickly.

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So, what's your maximum bench press? It is gym enthusiasts favourite question to ask all around the globe. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So in this article we will provide the outline of three time proven tips for increasing your bench press.

1) Do Drop Sets. These are fantastic in giving you a real burn and really forcing your muscles into new muscle growth. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly can. Then lower the weight yet again and do as many more as you can. Keep reducing the weight on the bar in this fashion until their is no weight left or until you are not able to complete any more reps. This is one method that is very intense and will leave you feeling very sore for a number of days to come. Keep your protein intake at a high level to ensure your muscle grow back stronger as soon as possible and to get rid of the muscle soreness.

2) Don't train your chest muscles. Instead hit your tricep muscles on their own. You can really focus on increasing the strength of your triceps by working out like this. Once you have done this for 3-4 weeks return to your regular bench-pressing workout and you will are highly likely to top your previous best bench-press. This is due to the fact that your chest will have had a really good rest period to completely recover from all of your previous workouts and also your triceps will now possess greater strength. Because you triceps take a great deal of the work load during benchpressing it is obvious that you will be able to press more if you strengthen your tricep muscles.

3) 10 sets of 10 repetitions. Arnold Schwarzenegger was a fan of this method and was the first person to bring it to real prominence. Basically you benchpress as much weight as you can possibly cope with for ten repetitions and then do another ten reps. Repeat this until you have done ten sets of ten reps. You ought to be lowering the weight gradually from one set to the next and you'll probably be needing two to three minute breaks in between sets. The point of this is to provide your muscle withe some really unique stimuli for growth. Again expect to be sore for a week after this workout but also expect to increase your benchpress when you do return to bench pressing again. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.

OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.

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Spending hours in the gym to build muscle up and not making progress? Good news! There is every chance that there is just one reason stopping your from masive gains. this knowledge alone will help you enormously in your attempts to build muscle up. 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 miracle pill or something?

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

Exactly what is cortisol?

Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

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 increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However critically it does diminish muscle because it aids in the body using muscle for energy rather than fat. This is the primary reason why training sessions should be less than one hour duration. After this they will be doing more harm than good!

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 training sessions are less than an hour. Stay foccussed, consider wearing headphones if this helps.

4) Try to relax as stress causes the body to release more cortisol.

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 when your cortisol levels are lowest and your muscle building hormones highest so aim for 8 hours if possible.

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.

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Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

Neuroscientists have now proven the vaildity of positive thinking and the law of attraction through various skeptic proof experiments. If you have never heard of the law of attraction before it is basically the asumption that ‘what you think about, you bring about’ or ‘thoughts become things’. Now previously this was considered a bit to new agey for most people however there is a growing acceptance of this approach worldwide.

Now it doesn’t matter if you take the neuro-scientists approach about it or the metaphysical approach to it because it will work either way. So by programming our subconscious we are able to activate our RAV which in turn will lead us to take the correct steps towards our goals as we will simply be noticing and identifying these things more. Some people will come across strange co-incidences that will help there progress which is not uncommon and often gives this ‘law of attraction’ an unearthly feel whereas the truth is those things were probably there waiting to be found all along!

So how can a bodybuilder make use of this? Well consider now your present thought patterns. Exactly what thoughst do you have running through your mind on a day to day basis. Are they thoughts such as ‘losing weight is impossible for me’ or ‘My muscles won't grow’ for if they are then that is precisely what your RAV system is selecting for you to notice and take action upon on a day to day basis. It is therefore your sub conscious thought patterns that you need to change to positive muscle building patterns such as: ‘muscle gains come quickly and easily’ or ‘I am getting ripped fast’ and so on.

How exactly can these thought patterns be replaced? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply close your eyes and picture your body in as much detail as you can exactly what you want it too look like. Large biceps, huge chest muscle, massive quads and such like, ensure that you can see as vividly as possible this vision and keep it in your mind with a sense of strong self belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Everyday try to do these things. It will take a minimum of 30 days to start over riding your old thought patterns and to imprint the new ones but it will happen. Following that, keep doing them in order to continually reaffirm your new thought patterns.

If you don't believe that this stuff works then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, particularly visualisation which is an amazingly productive technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

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