Lose Weight and Gain Muscle http://loseweightandgainmuscle.net Discover the best ways to lose weight and gain muscle Tue, 26 Jan 2010 06:08:25 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 The Art of Body Building: How to Gain Muscle http://loseweightandgainmuscle.net/the-art-of-body-building-how-to-gain-muscle http://loseweightandgainmuscle.net/the-art-of-body-building-how-to-gain-muscle#comments Tue, 26 Jan 2010 06:08:25 +0000 admin http://loseweightandgainmuscle.net/the-art-of-body-building-how-to-gain-muscle A lot of people don’t know for a fact that there is a right way to gain muscles and there are wrong ways to do it. And, many people do the wrong way and ends up getting frustrated as they can’t get the results they want.Doing it the wrong way will not only mean slow results, but it will also mean injuries that may hinder you from exercising regularly and correctly.Body building is also considered as science. There are correct procedures for it in order for you to get the results you want.First of all, a lot of people think that in order to gain muscle, they need to exercise the same muscles everyday. This is in fact a mistake. It will do the exact opposite of what you want. Instead of gaining muscles, you will in fact lose muscles.Lifting weights does not make your muscles bigger. It injures it. So, when you lift weights, you are deliberately injuring your muscles. So, which part of the exercises makes the muscles bigger? Well, you’ll be surprised to know that resting is what makes the muscles bigger.For example, if you worked out your biceps, you are deliberately injuring it. When it is injured, the body will react by producing more muscle tissues in the injured part in this case, the biceps. The fastest way to repair muscle and gain muscle tissues is if you sleep. This is the time where muscle repair is the most efficient.So, the key to muscle gain is to actually get enough rest after working out. It is not advisable to work out the same muscle group everyday as it will not efficiently gain muscle as it takes at least two days of good sleep to fully replace the injured muscles with much bigger and stronger muscle tissues. So, when you work out, try providing some intervals on what muscle group you have to work out on each day.A good example would be working out the chest and triceps on day one, back and biceps on day two, and legs and shoulders on day three. The abdominal muscles should be worked out everyday.Try to provide four to five exercises on each of the muscle groups with 3 sets with 10 repetitions each.However, you might want to change the exercises for each muscle group every two weeks in order to avoid the plateau where the muscles will get so used to the exercises that it will not grow any larger.Another mistake that people do when it comes to body building is that they often execute the exercises at a very fast rate. They may think that this is a more efficient way to build muscles, but it’s actually not. You have to execute the exercises in a smooth, controlled, and slow motions in order to promote maximum muscle contractions.These are just some of the correct ways to gain muscle. Always remember that muscle gain is not just about lifting weights but there is a system that you need to follow in order for you to gain muscles efficiently and get the results you want at the soonest time possible. In fact, it is very possible to gain muscles in just a matter of weeks. Do it right and you will see fast results.

]]> http://loseweightandgainmuscle.net/the-art-of-body-building-how-to-gain-muscle/feed 0 How to Gain Muscle With Fats http://loseweightandgainmuscle.net/how-to-gain-muscle-with-fats http://loseweightandgainmuscle.net/how-to-gain-muscle-with-fats#comments Mon, 25 Jan 2010 17:49:01 +0000 admin http://loseweightandgainmuscle.net/how-to-gain-muscle-with-fats In the last two articles I wrote, I broke down the importance of proteins and carbohydrates and which of them should be eaten and which to stay away from. So now I will give you the scoop on the third and final macronutrient: fats – which many body-builders tend to try to avoid as much as possible – and which body-builders also need in order to gain muscle naturally.
Believe it or not, fats are not evil, either. Just like with carbs, good fats are good; bad fats are bad. And too much of them – too much of anything, really – can put weight on your tummy, give you headaches, make you tired, and slow down your muscle growth. Here are just some of the functions of fat:
1. Fats are the building blocks for cell membranes, hormones, enzymes and neurotransmitters (messages from your brain to your body that make you think, feel and move).
2. Fats slow down food absorption so you can go longer without feeling hungry.
3. They are needed to absorb and use the fat-soluble vitamins A, D, E & K.
4. They also help to keep us warm and cushion organs.
5. The brain is 60% fat, and needs fat for connecting brain cells and making sure signals get through.
6. Fats are also the most concentrated form of energy.
7. Fat spares the B vitamin thiamine–required when using carbohydrate for energy.
8. Fat spares protein; when fat is present, the body does not have to burn protein for fuel.
9. Fats slow the rate at which foods leave the stomach. This means that the carbohydrate also present is not released all at once, keeping insulin and blood sugar levels even.
Now that we know fats are important, I’d like to stress the importance of saturated fats for gaining solid muscle naturally. We hear all the time that there are good fats, and there are bad fats, and that saturated fats are in the bad fat category. This is wrong, too. These puppies are vital to your health. Don’t ignore foods with saturated fats. AGAIN, DO NOT AVOID FOOD WITH SATURATED FATS.
1. Saturated fats constitute at least 50% of all cell membranes.
2. They play a vital role in bone health; without them, calcium cannot be effectively incorporated into the skeletal system.
3. They protect the liver from alcohol and other toxins.
4. They enhance the immune system.
5. Without them, we cannot properly utilize essential fatty acids, such as the famous omega-3 that we hear about all the time.
6. Saturated fat is the perfect food for the heart, as the fat around the heart is highly saturated.
7. The short and medium-chain saturated fatty acids found in butter, coconut and palm oil have important anti-microbial properties. They protect us against harmful microorganisms in the digestive tract.
Then there are the cholesterol-containing foods that that tend to get a bad rap. But they, too, are necessary for muscle growth. Yeah, eat those egg yolks; do not avoid them. Cholesterol is a hard waxy substance critical to many body functions. It is made by the liver, and is involved in the production of hormones — including estrogen, testosterone, and cortisone — which help regulate metabolism.
Cholesterol is also essential for brain function and mood stability. Your muscle-building diet should include cholesterol from organic butter, avocados, high omega-3/DHA eggs (again, with the yolks), grass-fed red meat, the dark meat of free-range chicken, wild fish, nuts and seeds.
It is the hydrogenated, partially-hydrogentated, and trans-fatty acid fats that should be avoided at ALL costs, because they are the artificially processed fats and oils. The processing they undergo makes them more stable – so they can sit on the shelf for weeks or even years at a time, but this artificial processing also makes them a foreign and indigestible substance in our bodies. Just like they sit on a shelf for a long time, they sit in your body for a long time as well. You might as well eat gasoline. Refined carbs and grains, cookies, cakes, pastries, crackers, chips, chocolate, deep fried foods, margarine, and vegetable shortening all contain hydrogenated or trans fats and should be avoided for as long as you care about your body.
I hope this helps clear up some of the confusion on fats and their role in building a bigger, stronger, more natural body. The Bible says, “the truth will set you free,” and now that you know more truths about fats, I hope you feel free to enjoy more of the foods that God intended for us to eat – and to use to gain weight naturally.
Copyright 2008, Masszymes Inc. All rights reserved.

]]> http://loseweightandgainmuscle.net/how-to-gain-muscle-with-fats/feed 0 How To Gain Muscle With Carbs http://loseweightandgainmuscle.net/how-to-gain-muscle-with-carbs http://loseweightandgainmuscle.net/how-to-gain-muscle-with-carbs#comments Mon, 25 Jan 2010 04:48:54 +0000 admin http://loseweightandgainmuscle.net/how-to-gain-muscle-with-carbs Contrary to many of the health magazines we read, carbohydrates are vitally important when it comes to gaining muscle naturally. They are not evil, and they don’t automatically add fat to our bodies. Carbs can be confusing because people say contradicting things about them, even if they don’t mean to. But basically, here’s the deal: Good carbs are good. Bad carbs are bad. And too many good carbs can be bad, too.
Carbohydrates are the main source of energy for all body functions, cellular processes, thinking, breathing, and muscular exertion. In fact, the brain is an energy-demanding organ and has an absolute dependence on glucose as a fuel. While the brain makes up only two percent of the body’s weight, it consumes more than 20 percent of the body’s energy.
When you eat too many refined carbs, it causes your blood sugar levels to increase. As a result, your body sends out more insulin, and when there is excess insulin in the blood stream, it causes your body to respond by turning the sugar into fat.
But that doesn’t mean that you should avoid carbohydrates all together. Again, you need them in order in order to gain muscle naturally. You just need to avoid refined carbohydrates….those pastas, breads, chips, and rice that undergo the “refining” process, which strips the foods of necessary nutrients and depletes its reserves. Digestion of refined carbohydrates call on the body’s own store of vitamins, minerals, and enzymes for proper metabolization.
So what carbohydrates do you eat? Well, let’s start with the starchy carbs. These are complex carbs that are slow to digest, are high in nutrients, and add glucose stores for your energy-demanding bicep curls. These include oatmeal, sprouted whole-grain breads, pastas, potatoes, yams, brown rice, carrots, corn, beans, peas, and lentils.
Then there are the simple-sugar carbs. These break down easier, and are great for quick bursts of energy or to quickly bring your blood sugar back up after a workout. Fruit, honey, and agave are what I count on in my hemp shakes after a workout.
And finally, there are the high-fiber carbs, which are also complex but higher in fibre than the starchy ones and which provide vitamins, minerals, fiber, and phytochemicals. These include all kinds of colored vegetables like spinach, broccoli, eggplant, tomatoes, cabbage, spaghetti squash, and many others.
Now, how much of each category do you eat to gain muscle naturally? Well, first of all, many body-building plans tend to neglect the vegetables, but that is a huge mistake. I suggest having at least 3 cups a day of the high-fiber vegetables…and to eat as much as possible after those 3 cups.
As for the starchy carbs, I can’t state a general number for everyone, but if it helps you, I was 170 pounds and eating 6 meals a day. Three of those meals were hemp protein shakes, and 3 were regular-sized meals. I’d have a serving of starchy carbs at those 3 regular-sized meals, and I would put fruit or honey in the hemp shakes. I totaled around 150-200 grams of carbs a day.
Well, that is the scoop on carbohydrates. So think twice before you run off to Burger King and get the lettuce wrapped cheese-burger after a workout. If you want to gain muscle naturally, you need to get some organic beef and stick it on a sprouted-grain bun instead.
Copyright 2008, Masszymes Inc. All rights reserved.

]]> http://loseweightandgainmuscle.net/how-to-gain-muscle-with-carbs/feed 0 Gain Muscle Quick.. Here’s How http://loseweightandgainmuscle.net/gain-muscle-quick-heres-how http://loseweightandgainmuscle.net/gain-muscle-quick-heres-how#comments Sun, 24 Jan 2010 16:44:38 +0000 admin http://loseweightandgainmuscle.net/gain-muscle-quick-heres-how To gain muscle quick you need laser focus and a lot of determination because it is not easy. But with the proper tools it can be achieved at a faster rate than you expect. Just have faith that you can achieve this goal and you will do so. I know many people that have been there and have achieved great results just by following a well planned out routine and nutritional plan.

I recently was talking to a friend about the results they had and how they got big really quick. And of course they gave me the whole spill about how it was hard work, and took a lot of determination yada yada yada. But I wanted to know exactly what they did and what did they do differently because they had been trying for years to put on muscle and it just hadn’t been working. They told me that they’d come across a program online that they were following. I was definitely skeptical about it but they told me that it was really good and swear by it. As they say the proof is in the pudding or in this case the muscle. I took a look at his program and it actually looked pretty good and came with a lot of material. The whole thing was planned out for him, nutrition, training, everything you would need. Anyways, if you are interested at taking a look at just click the link I have provided, it will show you exactly what I’m talking about.

]]> http://loseweightandgainmuscle.net/gain-muscle-quick-heres-how/feed 0 Burning Fat and Gaining Muscle Solution http://loseweightandgainmuscle.net/burning-fat-and-gaining-muscle-solution http://loseweightandgainmuscle.net/burning-fat-and-gaining-muscle-solution#comments Sun, 24 Jan 2010 05:17:50 +0000 admin http://loseweightandgainmuscle.net/burning-fat-and-gaining-muscle-solution  

Burn fat but gain muscle at the same time. Can it be done? Or is it really an oxymoron? Because to gain muscle you have to eat more and to burn bat you have to watch your diet and do a lot of cardio. It seems like an uphill battle that cannot be beat. But I know it can because I have been there and done that, despite all the naysayers.

 

It was about 3 months ago that I was looking for a program to start because I wanted to really get my body in shape. And I was determined to be serious this time and make a real change. In the past I had started and stopped before I had given enough effort to get my desired results. So I, like a lot of people, tried the supplements that would supposedly burn the fat and help me build muscle at the same time and nope, they didn’t work neither. I shopped around for everything out there and talked to so many people about it and tried a lot of there advice. But it was difficult for me because I’m not the most knowledgeable person when it comes to fitness. I came across this program that seemed to be pretty good, so I gave it a try. And WOW, when I say wow I really mean wow. First off, it was so detailed and planned out it was a no brainer. The workouts were great and i had no problem following the program and reaching my goals faster than I ever expected. To get your WOW moment you can take a look at it and see exactly what I’m talking about, take a look at my link!

]]> http://loseweightandgainmuscle.net/burning-fat-and-gaining-muscle-solution/feed 0 Gain Muscle With Creatine http://loseweightandgainmuscle.net/gain-muscle-with-creatine http://loseweightandgainmuscle.net/gain-muscle-with-creatine#comments Sat, 23 Jan 2010 16:32:53 +0000 admin http://loseweightandgainmuscle.net/gain-muscle-with-creatine What Is Creatine?
Creatine monohydrate is a compound made by the human body and is also a component of our everyday diets to gain muscle. The main sources are fish, meat and poultry. Creatine is found in any foods containing animal muscle.
The typical western diet contains about 1 gram of creatine per day, other then vegetarians who consume next to none. Our body doesn’t receive sufficient amounts of creatine just from the food we eat. Creatine is produced in the liver, pancreas and kidneys, and is transported to the body’s muscles through the bloodstream. About 95% of our body’s stores are found in the skeletal muscle, and our daily turnover adds up to around 2grams.
When Creatine is transferred to the muscle it is transformed into creatine phosphate with amounts varying from person to person. This high-powered metabolite is used to regenerate the muscles main energy source, ATP. When you do heavy exercise your levels of ATP drop rapidly and creatine is responsible for restoring the levels of ATP.
Why Take It?
Creatine is one of the most researched supplements of all. It all began in 1992 Barcelona Olympics when numerous British athletes supplementing creatine said it was what made them so successful. Word of mouth is not enough to prove that creatine improves performance. A lot of research was then conducted on creatine. The studies showed the intake of high doses of creatine over a number of days, increased the levels of creatine and creatine phosphate found in muscles. Since then much more research has been completed, with the agreement being that creatine supplements increase muscle creatine, hence improving exercise captivity and performance.
What Does Creatine Supplementation Do?
Creatine is one of the more popular supplements amongst bodybuilders. When it comes to building muscle creatine is your best mate.
1. Provides Energy For Your Muscles
ATP is the body’s source of explosive energy. Your body also obtains energy from carbohydrates, but it takes a much longer period of time to become a usable energy source. So when the body is in need of energy fast it turns to it’s sources of ATP. ATP can provide a huge burst of energy to your muscles fast but can last as little as 15 seconds; this is where the creatine kicks in. When ATP sources are depleted you are left with ADP, which is basically useless for exercise. The Creatine phosphate reacts with the ADP to turn it into ATP. So creatine takes a useless chemical and turns it into a useable energy (ATP).
2. Enhances Protein Synthesis
Creatine allows your body to stay in a higher anabolic state for longer, therefore allowing more rapid lean muscle growth.
3. Increases Muscle Volume
Creatine increases the water retention of muscles. In some cases during the first few weeks of supplementing with creatine, users can put on kilograms of weight, called water weight. This makes your muscles appear larger.
4. Acts As A Lactic Acid Buffer
Lactic Acid builds up in the muscles being stimulated during heavy training. New studies show that creatine can act as a buffer towards lactic acid therefore delaying the build up of lactic acid.
How To Supplement With Creatine
There are two methods of supplementing with creatine to obtain muscle saturation. There is still debate to which method is best.
1) Loading/Maintenance Method
This the most common way of commencing creatine supplementation. The first 5 days are known as the loading phase. During this period you take a dosage of 20-30grams of creatine per day, this rapidly saturates the muscles with creatine. The second phase is the “maintenance” phase. Now that the muscles are saturated with creatine all you have to do is maintain it. A dosage of 3-10grams per day is efficient.
2) Gradual Intake Method
This method skips the loading phase and allows for gradual muscle saturation. Eventually this will achieve the same result, but in a longer period of time.
More research has gone into creatine over the years and a new product has emerged, Creatine Ethyl Ester. Regular Creatine monohydrate is absorbed poorly by the body and its effectiveness is dependent upon the cells ability to absorb it. The poor absorption rate of creatine monohydrate requires the user to ingest copious dosages of creatine to achieve desired effect “Loading Phase”
Creatine monohydrate is semilipopholic. This means that it uses fat as a transport system inefficiently. The esterification of substances will increase their lipopholic abilities, therefore, esterified creatine will use fat more efficiently to penetrate the cell wall and exert its effects upon cellular function. This means, simply, that not only will dosage requirements be lower, but the absorption of esterified creatine will be increased.
Many athletes have “off periods” where they stop taking creatine altogether, although it is not necessary. Normally 6 weeks on 2 weeks off, athletes believe better results are achieved in doing so. It is recommended to go by manufacturers label recommendations.
Dangers and Side Effects
Some agencies have issued health warnings regarding creatine supplementation. However others have disputed this and blamed it on a misunderstanding of animal studies. Some mild side effects have been reported like dehydration and stomach aches, but these can be prevented by drinking enough water. There is no long term side effects reported to date and there have not been enough studies into long term side effects to indicate any damage. To date there is no evidence that creatine supplementation in healthy people will pose any problems. The important point to remember is, like any supplement, only take what you need, don’t abuse it. Tripling creatine dosages will not achieve triple the results!
Other Creatine Questions and Myths:
Do creatine supplements effect hormone levels? No
Is creatine a type of steroid? No
Does creatine make you fat? No
Do I need to cycle creatine supplements? No, it’s up to you.
Is creatine safe for pregnant women? Consult your doctor.
Is creatine a stable solution? No. Mix it up and drink immediately.
Are creatine supplements ok for vegetarian use? Absolutely
Copyright 2008, Masszymes Inc. All rights reserved.

]]> http://loseweightandgainmuscle.net/gain-muscle-with-creatine/feed 0 How to Gain Muscle Fast â?? Why a Longer Time in the Gym Does not Equate Bigger Muscles http://loseweightandgainmuscle.net/how-to-gain-muscle-fast-a%c2%80%c2%93-why-a-longer-time-in-the-gym-does-not-equate-bigger-muscles http://loseweightandgainmuscle.net/how-to-gain-muscle-fast-a%c2%80%c2%93-why-a-longer-time-in-the-gym-does-not-equate-bigger-muscles#comments Sat, 23 Jan 2010 10:20:11 +0000 admin http://loseweightandgainmuscle.net/how-to-gain-muscle-fast-a%c2%80%c2%93-why-a-longer-time-in-the-gym-does-not-equate-bigger-muscles Gain muscle fast can be easily done, but somehow can be quite tricky during the process. We never know which method works and if we do try the particular method written in fitness magazine, it might takes months before we know whether that particular method work or not. Throughout this article we will outline the right foundation you can use to effectively build your muscle.

1. Less Is More

Quite contrary with popular opinion, the less time you spend training on the gym, the better your result. To gain muscle fast, you need to focus on the weight of the lifting for each session, and not how many hours you spend to train. It has been known the best duration for training for one session is 45 minutes per training, if you spend more than that you run the risk of overtraining and injury to your muscles.

2. The Rest Period That Make Your Muscle Grow

It is the rest periods between each session that make your muscle grow, not the training session. Principle of muscle building is easy. You tear down each part of your muscle and let the body re-build it into bigger size during the rest period.

3. Focus On Each Training Session

During your training always focus on training at hands; do not let your mind wander at the task at home or problems at work. Many people have a lousy result simply because they not focus their mind during training session.

4. Eat The Right Food

No matter how hard you train yourself, or how much rest you have, eventually it is the food you put inside your body that make your muscles grow big. Pay attention to the kind of food you eat, does it contain the necessary proteins, and vitamins or too many fat. It is a good idea to think about the food of the day every morning to keep you on the right track.

]]> http://loseweightandgainmuscle.net/how-to-gain-muscle-fast-a%c2%80%c2%93-why-a-longer-time-in-the-gym-does-not-equate-bigger-muscles/feed 0 Loosing Weight and Gaining Muscle Its Easy http://loseweightandgainmuscle.net/loosing-weight-and-gaining-muscle-its-easy http://loseweightandgainmuscle.net/loosing-weight-and-gaining-muscle-its-easy#comments Fri, 22 Jan 2010 17:57:37 +0000 admin http://loseweightandgainmuscle.net/loosing-weight-and-gaining-muscle-its-easy loosing weight and gaining muscle is relativley easy, i personally would say the most important things are obviously good diet and a decent training programme.
Diet is relativeley easy to know but often harder to stick to i find that being realistic with your diet is most important for loosing weight and gaining muscle as people who set them self unrealistic goals often fail, the diet i am following at the minute is a good example of a diet that is not to O.T.T and quite easy to follow
* Breakfast:1 egg 2 egg whites scrammbled on wholemeal toast
* 10am snack: two pieces of fruit protein shake
* Dinner: jacket potato with tuna and salad
* 3pm snack: fruit and protein shake
* tea time: chicken and salad with a light dressing
* evening snack: fruit
this diet is similar to what i would follow on a daily basis obviously you can mix it up a bit with different meals so you don’t get bored but you get the idea its all good healthy food, also you will notice i start the day with carbohydrates in my bread and potato but towards the end of the day i tend not to eat as many, i find this very good for loosing weight, also during the day i try to consume about 5 litres of water and of course eat plenty of fruit, this diet would be ideal for someone wanting to loose weight and gain muscle its low in fat and has lots of quality protein for repairing and growing muscle.
Now on to training this is obviously the second part of the equation good training programme i have used many in the years i have been training as i like to keep my body guessing, the programme i am using at the moment is by ll cool j and his personal trainer if you check the resource links below i have highlitesd where is the cheapest place to buy this book this programme is very varied there is lots of cardio along with weight training a lot of the programme is circuit training which i have found brilliant if i am honest i was a bit out of shape when i started just due to a few months laziness however it soon got me back in shape again in the first 6 weeks I lost the best part of a stone and gained significant muscle growth, also it is full of other imformation and has some really good diet programmes definatly worth a look guys and there is also a 6 week womens programme towards the end of the book.
The other training programme i would highley recommend is burn thre fat feed the muscle this is a brilliant programme for beginers or the more experienced alike in this programme desighned by natural bodybuilder tom venuto you are given excelent advice on nutrician and training i personaly got down to about 9% body fat which for me is the lowest i have ever been i only have 2 weeks left of the ll cool j programme and am considering this programme for the second time its that good so there you have it these are my personal favorites for loosing fat and gaining muscle check them out get in shape just in time for summer.

]]> http://loseweightandgainmuscle.net/loosing-weight-and-gaining-muscle-its-easy/feed 0 Instant Ways to Gain Muscle Mass – The Plain and Simple Truth http://loseweightandgainmuscle.net/instant-ways-to-gain-muscle-mass-the-plain-and-simple-truth http://loseweightandgainmuscle.net/instant-ways-to-gain-muscle-mass-the-plain-and-simple-truth#comments Fri, 22 Jan 2010 05:33:47 +0000 admin http://loseweightandgainmuscle.net/instant-ways-to-gain-muscle-mass-the-plain-and-simple-truth Some people think that to gain muscle mass, all you need to do it to pig out on proteins and mindlessly pump iron all day. Obviously, this is an over simplistic, and maybe even dangerous take on body building.

Determining your body type

The truth is, there’s simply no one workout routine that works exactly the same way on any individual. If you’re more on the lean type, you might be able to fare better by going straight to phase two of most body building workouts because you don’t need to lose fat anymore to be able to gain muscle mass. If you’re more on the heavy side, you might have to undergo 12 sessions or more of fat burning cardio workouts first before you’re able to gain muscle mass effectively.

Whatever the case may be, you need to understand that bodybuilding takes time, effort, and a lot of patience. You can’t be in a workout routine for only a single week and expect dramatic results. Some maybe lucky enough to have extremely fast metabolism rates, but it doesn’t always work out this way for most of us.

You need to give your workout routine two months before throwing it out the window. It’s important for you to have a grounded image of your present body and all of its problems areas. You also need will power strong enough to make you stick to the plan so you can improve you body and health effectively.

Eating right

You don’t have to overload on proteins just to gain muscle mass. Actually, taking in too much protein can be extremely taxing to your internal organs. What you need to do is consult a physician and/or dietician to determine the right about of meat, egg, and dairies your body should get daily.

Don’t forget to eat fruit and vegetables when you’re working out as well. Grains may help you line up your stomach against acid refluxes after workout, but oats and whole wheat bread don’t give you nearly enough of the nutrients your body needs for muscle gain. Try keeping a basket full of bananas and citrus fruits at home. Green leafy vegetables also give you enough fiber so you can digest all the red meats and eggs you’re eating better.

Rest and recovery

Most people who go into strength training tend to overlook the importance of having enough sleep when they’re working out. For adults, it’s important to have at least 7 straight hours of sleep in a night. Workout routines should also be well spaced out throughout the week so that injuries can be prevented.

There should be a 24-hour to 48-hour break in between every workout session. Also, body builders should not work on any single muscle group for two consecutive days in a week. While it’s very tempting to go way beyond your body’s limits, you always need to think about the repercussions of your actions. If you overtrain, you will be injured, and you might be immobile and unable to workout for a longer time than you expected.

]]> http://loseweightandgainmuscle.net/instant-ways-to-gain-muscle-mass-the-plain-and-simple-truth/feed 0 Massive motivation to gain muscle mass! http://loseweightandgainmuscle.net/massive-motivation-to-gain-muscle-mass http://loseweightandgainmuscle.net/massive-motivation-to-gain-muscle-mass#comments Thu, 21 Jan 2010 18:02:25 +0000 admin http://loseweightandgainmuscle.net/massive-motivation-to-gain-muscle-mass You can have the perfect workout program, the perfect diet, and the best personal trainer in the industry – but nothing happens if you don’t show up. So what’s the trick? How do you keep yourself motivated enough to keep showing up at the gym to gain muscle mass?

The interesting thing is that when it comes to gaining muscle mass, the secret to motivation is no different than in any other endeavor in your life. Not everything in our lives will be exciting, especially when it is something long term. There usually comes a point in time when it becomes very difficult to “show up”.

To understand what it takes for you to be motivate I think you need to look back at events in your life where maybe the odds were against you but somehow you managed to make something happen. Now it doesn’t have to be something major, just a case where you had it made up in your mind that it was going to happen and it did.

Let me give you an example. Have you ever craved food from a specific restaurant so much that it completely consumed your thoughts all day, if not most if it? And later that day, when it finally came time to eat, you and your friend or relative tried to decide what or where to eat and you immediately came up with the idea to go out to get the delicious food you had been drooling over. However, they weren’t as excited about the place or food as you were and tried to persuade you to go somewhere else. But your desire for that food was so strong you convinced them to go by offering to pay for their food or gas, or anything else for that matter.

Has that ever happened to you? What came over you when this happened? What was it that made you push so hard to get what you wanted? Most importantly, how can you create this desire inside yourself to show up to the gym?

It’s quite simple really. You see, in the beginning you simply had an idea. The idea was to get a specific meal at a specific place. Throughout the day you continued to think about that idea until eventually it became a strong emotional desire. The more you thought about it, the more emotional it became until it consumed your thoughts and behavior. At that point you were going to do whatever it took to get that meal.

So let’s apply that process to help you gain muscle mass. Determine why you want to build muscle mass. What is it that you are trying to achieve? Now “to have a nice body” isn’t enough. Dig deeper. Why do you want a nice body? What will having a nice body do for you? The deeper you dig, the closer you get to that emotional desire that will push you every day. Think about it every day; especially when you are struggling to get to the gym.

Having a clear picture of what it is you ultimately are trying to achieve will not only give you goals, but major motivation. Motivation can be the difference between showing up every day and gaining that muscle mass your looking for or quitting just a tad too early.

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