Posts Tagged ‘Muscle Building’
Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.
The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.
Muscle building with weights is intensive training for improving your physique and growth. It is very important to have a proper régime worked out as improper training can lead to injuries. Never do more than your body can do. Challenge yourself but do not overstrain your muscles. If you are unfamiliar with training in this manner then it is very wise to work with a trainer for the first few sessions.
Trainers for muscle building with weights can be found in gyms. They can also be obtained from fitness centers and sometimes in the yellow pages. You can also find these trainers online. Before you hire one, be very careful to check their credentials carefully. Be sure that they know what they are doing and are experienced trainers.
Anyone looking to take the “natural” route to muscle building and quality weight gain is always on the lookout for anything to get a leg up on their physiques. Well, recently a study was conducted that may give some positive nods to yogurt, calcium, and vitamin D….(notice I said “may”).
Here’s the study first, then at the end of this article I’ll give you my personal thoughts on whether this will actually make a difference in building muscle mass or not: The International Society of Sports Nutrition Conference grabbed a group of 35 women, all an average age of 19. They were all considered calcium deficient because they didn’t consume a minimum of 800 mgs of per day. The study lasted 8 weeks, and they were required to weight train.
The 35 women were divided into 3 groups. The first group were given yogurt at specific times, the second group protein, and the third carbohydrates. The protein and carb groups were to continue to eat as they had before the study began, meaning that they were still going to be consuming a low or deficient amount of calcium. The yogurt group, however, ate three servings of yogurt, which contained 200 mgs of calcium and 40 units of vitamin D per serving….which equals a total of at least 600 mgs of calcium and 120 units of vitamin D per day from the yogurt alone.
As soon as they would complete their strength training workout, the protein group would drink some type of sports drink. The carb group would drink a carb-only beverage. The yogurt group would consume one of their yogurt servings. However, for all three groups the amount of calories eaten post workout was 100 calories, regardless if it was a sports drink, a carb-only drink, or a serving a yogurt. Well, after the 8 week study was completed, it was noticed that the women in the yogurt group had the biggest gains in muscle building and strength gains.
Now, my take:
First off, keep in mind that the minimum recommended daily amount of calcium is 800 mgs, according to the study. The women in the yogurt group got 600 mgs of calcium from the 3 yogurt servings per day. That’s still 200 mgs below the minimum requirement. The problem with the study lies in that we don’t know for certain how much other calcium those women consumed from the other foods that they ate during the 8 week study. We don’t know if the addition of the 600 mgs of calcium from the yogurt to what they were getting from everything else was enough to push them above the minimum requirement of 800 mgs or not.
Also, another issue I have with this study is that it doesn’t say if these women had ever weight trained before this study or not. There’s a big difference with someone training for the first time in their life and someone that is a seasoned exercise enthusiast. They’re body’s response to workout programs are going to be very different in the initial stages. Someone that has never trained is going to get an immediate and bigger boost from a workout routine than someone that has been at it for years.
In addition, although the study does conclude that the women in the yogurt group / higher calcium group did have a higher degree of muscle building and strength gain than the women in the other two groups, it doesn’t specify exactly how much. Hey, the yogurt group could have only gained half a pound more of lean muscle mass than the other groups, which would technically be considered having gained more muscle. But, when taking a look at the bigger picture, half a pound of lean muscle mass built after 8 weeks of hitting the weights isn’t anything to brag about. That’s not even really noticeable in the mirror.
So, at the end of the day, take studies like these with a grain of salt if muscle building is your goal.
I wanted to show you some muscle building weightlifting exercises that can really improve the amount of muscles that you will build. When it comes to the body, there is a lot of misinformation about properly training it. Most people don’t have the slightest clue because they’ve heard the same generic advice that probably originated from an infomercial. I’ve dedicated almost a decade to training and it has been over the recent years where I’ve actually learned what it takes to put on muscle. I’ll share a little about what I’ve learned with you.
I’m going to take the time to talk to you about muscle building weightlifting exercises that I use in my daily routine. My quest all my life has been to build big muscles, but the problem out there is all the false information out there. People really don’t know what they’re doing and when you try to mimic them, you end up getting no where. I think a lot of this is from infomercials, but in the end, it is your responsibility to figure out what is correct and apply it. I’ve been training for many years now and I’m going to teach you some of things I’ve learned over my time. You’re going to have to suck it up and accept the fact that your diet is more important than your routine. I can show you the best workout in the world, but your results will be only as good as your diet allows. I feel it is necessary for me to address this point first before you start wasting your time in the gym because that’s all you’re doing in the gym if your diet isn’t good. It’s time to get rid of all those chemical filled foods and get back to REAL FOOD. This is all natural stuff that you find at the grocery store. This will help your body build bigger muscles.
I wanted to take the time to talk to you about the best muscle building methods that you can use. It’s surprising how many people really don’t know how to build muscle. They think they do, but they do it for a few months and quit because they don’t get any results. I used to think if I lifted heavy weights, I would get big. If only it was that simple. There is a lot of misinformation out there, which I blame mainly from infomercials, but I’m here to clear some of that up. I’ve been doing the best muscle building training for almost a decade now and in that time I’ve learned a lot of good methods for achieving it. I think it’s important for me to first point out that your diet is the most important thing. You have to have this in order before you continue. It doesn’t matter how great your gym workout is, if you don’t have a good diet, than you’re just wasting your time. The best thing you can do is start eating smaller meals more often, so instead of the traditional three a day, try having six. This allows your body to have a steady intake of nutrients to repair muscle.
I’m here to talk to you about my muscle building guide and how it can help you build more muscle in less time. There is so much misinformation out there when it comes to putting on muscle. It seems like the most simplistic information because the prevailing norm, rather than the science backed methods. Training is easy, but people are doing the wrong things with their time and end up having poor results. I used to be one of those people. I’ve been training for almost 10 years now and my first few years I did the wrong things and got poor results. I eventually got fed up and did th research where I learned everything I needed to know. I’m going to share exactly what you should be doing. The muscle building guide will first focus on your diet because it is the most important part of the whole process. You can do a good job in the gym, but if you’re not supplying your body with the correct foods, no muscles will be able to grow. By simply cutting out all the processed foods you can put on much more muscle. These foods are full of chemicals that serve no point for the body and actually slow down the growth of muscles in your body. The training part is actually a lot easier that most people think. I see people that goto the gym everyday that invest over an hour in the gym. These people don’t even break a sweat. I workout for 7 minutes, but here is the key; it’s intense. I workout intensely because that stimulates muscle growth.
Quick muscle building methods are hard to find these days because there seems to be an increasing amount of misinformation available to people. Infomercials are to blame because they usually present inaccurate information in the name of marketing. You have to really have an eye for determining when you’re getting real information and being marketed too. The methods for building muscle really aren’t that hard. It just requires you to be dedicated to the process over the long term. This is the hard part for most people. If you can handle it, than please follow my advice because it will work. Quick muscle building requires a diet that is perfect. Most people think the gym is the most important, so they put all their effort into that. This will lead to slow and subpar results. Your diet is going to determine how well those muscles grow and how fast they grow. You want to have the best results, so put more effort into your diet. You can do very well with a very good diet and a poor workout because your diet is what is going to make the results grow. The training part is a lot easier, but you’re probably doing the wrong types of exercises that actually slow down your results. Stop doing all those isolated workouts that work tiny muscles. You can do all the bicep curls in the world and it won’t make your arms bigger. It’s the compound exercises that build muscle, so that means you should be doing deadlifts and squats.
If you visit a muscle building forum, you will undoubtedly see a few threads full of people arguing about the pros and cons of soy versus whey protein for muscle building purposes. So in this article, I’m going to try and sort it out once and for all. It’s a pretty simple issue really, so it won’t take long to get to the truth.
The Biological Value indicates both how digestible the protein is and how available the protein is for use by the body. Biological value began as a percentage – A whole egg rated at 100% nitrogen absorbed. According to the study conducted by a medical doctor by the name of Aaron Tabor, soy protein versus whey protein has a bigger advantage especially when it comes to your exercise.