Burn Stomach Fat

Posts Tagged ‘build muscle up’

Depending on where you look there is a lot of great information out there on how to build muscle up. However here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also full of anti-oxidants and can help significantly in terms of post workout recovery and also general health.

Ingest the healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Ingest casein protein. This specific protein is digested by the body very slowly and is therefore released in to the body gradually. This is great news if you consume it just before sleeping because your body can then make use of it in order to build muscle up whilst you sleep.

Ingest 20 to 30 grams of whey protein first thing. Upon rising take a protein shake. This will put a stop to the catabolic state of your body that you may have been experiencing whilst you were asleep and also give you a solid start on achieving your protein intake target for the day.

On body parts you find difficult to grow try using dropsets. This is a very intense technique that can stimulate growth in even the most stubborn body part. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Ingest lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is of upmost importance to all muscle building reactions in the body and that includes reactions for muscle growth.

Keep learning and educate yourself. There are a great deal of different methods to stimulating muscle growth. try out alternative methods and find out which one helps you build muscle the most.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Finally, good luck.

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Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You know the basics but you need something extra too push you over the edge to explosive muscle gain and build muscle up. Well these tips are here to help you do exactly that!

1) Don’t pump iron for more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after 45 minutes of training the body releases another hormone that pretty much does the opposite and is not good for muscle building. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The bottom line however is to pump iron for around 45-60 minutes and then get out of there and rest.

2) Consume double the amount you are used to. The biggest single mistake that people trying to gain muscle mass make is to not consume enough calories. You must consume more calories than you work off during each day to add muscle. If you do not possess these excess calories that you aren’t going to build muscle up no matter how much you train! A decent idea is to get hold of plates and dishes that are double the serving size of your normal ones. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Ingest more protein. Take on protein immediately after you have finished your session and just before bed. Just after your workouts your muscle are going to be torn and damaged this is when protein is required.Just prior to sleeping is crucial for muscle building as your body is just about to go eight hours with no food so you must get some protein at this time. You ought to be consuming at least one gram of protein for every kilo of body mass.

These are just three tips and of course there are far more but these deal with some of the most criucial factors you ought to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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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. Just this simple knowledge can help increase your power to build muscle up. For many beginning bodybuilders this will be the first time they have heard of it and as such it could beneift them greatly.

So what is this unique secret? An amazing 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.

What actually is cortisol?

Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Levels of cortisol decrease steadily througout the day so are lowest in the evening.

What does it do?

Well, it actually improves short term memory, helps detoxify the liver and aids in regulating the blodds sugar levels. 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. They will actually be reducing their progress and not increasing it after this time!

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) Try to not consume too much caffeine as this will increase your cortisol levels.

3) Keep your workouts down to one hour in the gym. wear headphones if this helps you to stay focussed.

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

5) Consume small frequent meals as infrequent meals make the body assume it is starving and will thus try and use muscle mass as a form of energy before it makes use of 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 building muscle tips in mind you should be able to give your workouts a great boost and help you to build up muscle more efficiently.

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There are many reasons that people want to know how to get bigger biceps. For the majority of people a day at work involves wearing a tie. This of course means that only your biceps are really visible. Possibly this is one of the reasons why some people are fascinated with getting huge biceps. It seems strange then that plenty of people seem to be able to build up big pectoral and shoulder muscles yet struggle with the bicep muscle.

Are you making this bicep muscle mass mistake?

Moving weight that is heavy it what will make your muscles grow. The greater the amount of weight you can shift the more strength and thus size you will have. However if the bicep muscle is isolated individually it is not easy to shift a great deal of weight. This then makes it harder to stimulate muscle growth. In short people are doing the wrong exercises to build muscle mass on their guns.

So how come bodybuilders use concentration curlS?

Well, quite simply concentration curls are really an exercise for sculpting and shaping the biceps and not for mass. If you have no mass on your guns then you have very little to shape therefore quit doing these type of exercises for good!

So what type of exercises do I need to do to get big biceps?

Experiment with underhand grip pullups, bent over rows and indeed any other multi-joint back exercise as these allow you to shift much heavier weight which is exactly what you need to do to in order to build bicep mass. These exercises all move a lot of weight. Yes, that is partly because they are training the back muscle too but the side affect is to stress the guns hard. What is more did you ever see anyone with massive biceps but small back muscles? No, large bicep mass is linked to having large back muscles.

So, in short stay with the major compound back movements and possibly standard barbell curls too and you will give yourself the best chance of increasing your bicep muscle size and strength! Leave the concentration curls for when you do have big bicep muscles.

So if you want to build up muscles on your biceps train your back hard, eat lots and rest plenty! Indeed if you want to know how to gain weight for skinny guys the above recommendations still apply but you will need to make doubly sure you are eating plenty of calories, now go for it!

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Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Do not workout for more than 45 minutes at once. This is due to the fact that cortisol is released following longer periods of training. This hormone basically makes the body use muscle as a form of energy rather than the bodys supplies of carbohydrate or fat. Of course this is far from what you are wanting to achieve. Also the level of testosterone, which is the bodies muscle building hormone drops at around the 45 minute to one hour mark. This double combination will stop muscle growth in its tracks. So get into the gym workout hard and intensley and then get out. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will help you build muscle too.

2) Squat. This is the king of all exercises but how often do you actually see people doing these in the gym? Not too much. This exercise is truly a whole body exercise requiring extreme effort in the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, gripping the bar and keeping good posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also handle a great deal of weight for this exercise so it is awesome for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. If you have trouble doing this exercise properly then the other exercise that is also great is deadlifts.

3) In terms of gaining muscle mass less is more. Most people struggle to eat enough calories to put on muscle. To build muscle up a surplus amount of calories are required to build muscle up. You will need top eat a lot of calories if youare working out hard. Some people will never grow because they never do this. whilst consuming more calories is a good start reducing the amount of training you do will also reduce the number of calories that you require. as mentioned before your session should last no longer then 45 minutes and you can still make great gains in less time than this too. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

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Holding down two jobs, meetings to get too, kids to pick up from school and so on there are so many distractions, pressures and time constraints that if we are not careful can only lead to one thing… not enough time to plan and arrange your meals. As regards muscle building nutrition then this is the ultimate crime. The main reason is because it leads to eating fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat and very little nutrient value combined with little in the way of decent energy providing nutrition. So, if we simply cannot avoid going to fast food restaurants then what can we eat for correct muscle building nutrition?

Here are a few golden rules for eating at fast food restaurants in order to build muscle up:

Avoid the apparently good value for money drink and fries. A simple portion of medium sized fries will stuff your body full of around 200 calories including around 400 calories with around 20 grams of fat and the drink will provide you with around 200 calories with heaps of sugary content!

Choose the grilled version every time. You can save about 80 calories that come mostly from fat by consuming a McDonald’s grilled chicken sandwich rather than a premium crispy chicken. A simple choice but often overlooked.

Make sure you skip the dessert. At any fast food restaurnat you are going to be bombarded with so many chices of sugary desserts and if you really must have a sugary item then keep it down to a kiddies portion size.

Make sure you restrict your use of those extra sauces. A good deal of these are extremely high in fat content with not much muscle building nutrition. You know what I am talking about, those little packets of mayonnaise, tartar sauce and so on. Do yourself a service and give it a miss.

If it is not possible to avoid a fast food restaurant then what can I eat?

If you want to build muscle food that you could eat at McDonalds would be:

For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will nourish you with 10 grams of fat, 51grams of carbohydrates, 420 calories, and 32 grams of protein. A Honey Mustard Snack Wrap (Grilled) would yield 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the Sesame Ginger Dressing that is low in fat. Probably the premium option would be the Caesar Salad Grilled Chicken that, yields 220 calories, 6g fat, 12g carbs and 30g of protein.

For those of you that reside in Australia the choices change slightly too:
A Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.

A decent breakfast selection would be: 12 grams of fat, 300 calories, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.

I hope that shows you that you can indeed find a fairly good muscle building meal even at a fast food joint like McDonalds. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.

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The goal of the majority of gym users is to build muscle and to lose fat simultaneously. If you ask a newbie what their goals are they will often say burn fat and build muscle. here we are going to discuss whether this is actually feasible or not.

So, can people actually build muscle mass and lose body fat?

Well, the answer to that question is a yes. However there is a but and it is because it is a very difficult thing to do. If you desire to build muscle whilst burning fat you will need to work out precisely what number of calories you need to consume and then eat exactly that number.

Why should we do that? The reason we have to do that is because if you want to gain only muscle and no fat you have to consume just enough calories to support muscle growth but not so many that you will have too much excess calories that get stored as fat.

Can I figure out just how many calories I need to achieve that?

yes you may although bear in mind that these calculations are based on assumptions from data based on the general population. this means that they are frequently not that accurate as most people do not conform to the norm, especially in terms of the rate of their bodies metabolism which greatly influences the number of calories you need to eat. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there a better way than this?

Yes, a far easier method to build muscle and burn fat is to break it down into a two step process. this would mean that you would take around 3-6 months in a bulking up phase and then follow this with 3-6 monthS trying to get rid of excess fat. This period is then followed by a 3-6 monthS period of losing weight and ripping.

This method is a lot easier because increasing muscle mass and losing weight are essentially opposites so by targeting just one of these aims at a time it is better, quicker and overall a far simpler way to grow muscle and lose fat. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you take on board not enough calories then sure you may lose bodyfat but you will never increase your muscle mass, this means that the two step process is more reliable and will probably get you better results.

At the end of the day you can use either approach and achieve the same results however most experienced bodybuilders will tell you that the two step approach is the simplest and easiest to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

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Developing good habits is crucial to build muscle up on a long term basis. It is necessary to habituate the correct muscle building essential to continually build muscle. Unfortunately often people get into bad habits without thinking about the danger they are risking or about how much they are adversely affecting their progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is dangerous for a whole variety of reasons take your pick from any of the following: different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, high blood pressure, palpitations, cardiovascular disease and reduction of your final adult height.should you need more reason not to use steroids then take a look at these: pain on urination, testicular shrinkage, impotence, breast development and even sterility. I’m sure that is all that needs to be said.

2) Trying to lift too much weight. Ok, so competing with a training partner is highly motivating but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you cannot lift and lower the weight under complete control of if you have to make use of momentum then you ought to be lowering the amount.

3) Taking on board too much protein. The amount of protein the average person should be consuming is 0.8-1 gram of protein/kilo of bodyweight/day and a muscle building athlete ought not to take on board more than 1.7 grams/kilo of bodyweight. Consuming more than this can cause irreversible problems for your kidneys and increase the likelihood of getting osteoporosis. Also your risk of heart disease is increased because a by product of protein metabolism homo-cysteine can cause damage to your heart over time!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Whilst these are not banned you should exercise extreme caution and even better don’t use them. you may prefer to try something far less dangerous such as caffeine pills. If any doubts exist make sure you get the opinion of a health care professional.

5) Some people think that they will be able to burn off more fat if they work out on an empty stomach. However most of your energy comes from carbohydrate therefore if you haven’t eaten you will have a great deal less energy and have virtually zero chance of having a decent training session. You will not be able to lift more than your previous personal best and you will most likely be left jittery, shaking and even dizzy after your training session possibly due to low blood sugar levels. Instead of this it is far better to have a small pre workout meal containing fruits, vegetables and such like.

6) Neglecting to stretch or warm up adequately.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and ligament strains, it also improves your range of motion, performance, and posture. Only 10 minutes needs to be allocated for the warm up and this is a very wise useage of your time. 

7) Not keeping a training diary. Without this how do you intend to monitor your progress? How can you track your personal best scores and so on. A training log is very motivating and simple to do. Why do you not keep one.

OK, so the main thing to do to ensure good bodybuilding habits is to use your common sense and take heed of the above guidelines and you ought to be ab;e to enjoy your workouts and get great results.

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What exactly is a superset?

A superset is when two weitght training are done with no rest interval seperating them. The muscle groups that need to be selected have to be opposiing eachother. For example a set of barbell curls followed immediately by tricep press downs or a set of squats immediately followed by hamstring curls.

Why do Supersets?

First of all they are a break from the normal type of weight training you may have grown used to. They place a new type of stress on your muscles which provides additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after completing a superset you will probably experience a powerful muscle pump as the muscles are literally being flooded full of oxygenated blood to help keep up with the muscles demands which is a great feeling. Overall they are a great way to build muscle up fast. 

Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.

What supersets should I try?

The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,

What tips can you give me when doing them?

Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true as you are going to be out of breathe more than you usually would be pumping iron and also as you will be jumping from one particular exercise to another weight training exercise very quickly. Keeping to correct lifting technique will ensure that you keep hitting the correct mucsle group and also reduce the chances of injury.

Anything else I should know in order to build muscle now with supersets?

With the added intensity of supersets you will not want to be doing too many in one session, although this depends on your level of fitness. use a different superset each workout between your regular sets to avoid wearing yourself out.

It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, the number one reason for lack of muscle growth is overtraining so be aware of this. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. Ok, with those points in mind why not give supersets a try in your attempts to build muscle up. I can near enough gaurantee you will not be disappointed!

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Many bodybuilders especially amateur bodybuilders like to enjoy the occassional drink of alcohol whther it be in the form of beer, wine or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. Clearly as a sportsmen all of these will directly affect your performance and as a bodybuilder these will only inhibit your ability to build muscle up.

The body can be left more fatigued as the glycogen that it would normally process is not processed as it is busy dealing with the alcohol thus leading towards fatigue. It is this that causes increased fatigue. The muscle growth of the body will inevitably suffer when the cellular functions of the body cannot operate efficiently.

Alcohol causes dehydration as it interferes with the electrolytes and fluid inside the kidneys. The kidneys are responsible for regulation of supplying cells with nutrients for growth and repair and also for cellular waste removal.Attempts to exercise vigorously and to your peak will likely be ruined because in order to process alcohol effectively, water must be drawn from other areas of the body this has a dehydrating effect which thus harms any athletic performance.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Whats more sleep is a time for the body to grow but this is disrupted by alcohol consumption. It also decreases how easily the body can absorb minerals and vitamins , these of course have crucial roles in chemical reactions for muscle growth.

The effect on the way the brain processes information will also be affected negatively. If not enough glycogen reaches the brain due to alcohol then slow disoriented thinking will be the result. Alcohol use also may cause a loss of drive and motivation to succeed which is so important in any sport!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol. The body is adversely affected by even the recommended daily amount! Beyond the scope of this article are the many and varied effects on the body of alcohol consumption.

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