What Are The Most Essential Supplements For Muscle Growth?

Muscle building requires lots of rigorous exercise and workouts in order to have proper shape of the muscles to be built. Sometimes a person opts for bodybuilding supplements in order to take a short cut for a faster growth of muscles. If a person is getting proper supplements and nutrients from the muscle building diet he is taking in order to stay fir, then there is no need to take any additional bodybuilding supplements for faster growth of the muscles. In this case they would just add to the slowing down of the muscle growth process only. For those who do not get proper nutrition from their food need to use the bodybuilding supplements as they are very advantageous in filling the gap which the natural nutrients cannot fill. They enhance every part of the body and keep the body in a proper shape. They also make every organ of the body more active and responsive to any stimuli.

The functioning and the advantages and the disadvantages of a bodybuilding supplement depend upon its type. There are some supplements which are not at all harmful for the body and do not possess any side effect for the body. They can be used without any prescription from the doctor and in any kind of dosage. While there are some other supplements which should be used very carefully as they can be proved to be very harmful for the body if an overdose is taken of that supplement. Moreover they very expensive and cannot be afforded by everyone unlike the other supplements. These supplements should not be used until prescribed by a doctor or a physician and that too in small dosages.

Creatine is the most common supplement which is used by the bodybuilders and always produces positive health and muscle building results. It is very beneficial if a person wants to build heavier and bulkier muscles and that too in a fast way. It contains a fluid which fills the muscles making them stronger and making the person able to lift heavier weights. Protein isolates are also used as supplements which help in the growth of the muscles at a much faster rate than the natural way. Weight gainers are high calorie supplements which add to the mass of the muscles making them bulkier than before. Supplements containing minerals and vitamins provide the missing nutrients which are not provided in the meal of the bodybuilder.


Read out for Bodybuilding supplements explained. Check out Tribulus vs. ZMA and Protein shake recipes.

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How to Eat Junk and Still Build Muscle

Obviously, as Bodybuilders we should always be striving to provide our bodies with a constant supply of healthy, nutrient dense food when looking to build muscle.

Unfortunately with today's fast paced lifestyles and longer working days, we are sometimes forced to grab what we can. When your trying to build muscle eating something is always better than nothing.

In this article I will be revealing the healthiest fast food choices and what to eat if you are 'caught short' and in need of a Protein fix.

Fast Food Choices For Stranded Bodybuilders

Portion Control

Because Fast Food is Calorie dense but notoriously high in fat the most important thing to do is to watch your portion size.

By consuming a small portion and following the following tips you will be able to supply your body with the best nutritional choice available to you. This will 'tide you over' until you can get home and eat something healthier.

Adjust Your Fat Accordingly

Following on from the above, if you are forced to eat out, make sure that the rest of your own self prepared meals that day are particularly low in fat. Adjust your nutrition accordingly and you can offset the high fat 'fast food' that you were forced to eat earlier in the day.

Beverage Selection

When it comes to Carbonated Beverages they are generally full of empty Calories and massive amounts of sugar. They should be avoided at all costs. As should Fruit Juices which are also high in Sugar.

Do a Grange Hill on it and 'Just Say No.'

Best choice is water. If its not an option then Diet Sodas are the way forward. Milkshakes are the worst. They often contain as much Calories from Fat as your main meal.

The Top 3 Best of a Bad Bunch

1. Chicken Shish Kebab

If at all possible try to get your hands on a flame grilled Chicken Shish Kebab. Although they are sometimes marinated, the fact that the Chicken is not processed serves you in good stead. Say a big 'Yes' to all of the salad but replace Mayonaise with Lemon Juice and kiss goodbye to the Pitta bread. Or at least only eat half. The white bread has almost zero value to your muscle building objectives. Shish Kebabs are your best choice hands down against Burgers or Fried Chicken of any kind.

2. Burgers

Rule number one when it comes to Burgers is lay off the sauces and never add Bacon. Mayo hoards massive amounts of fat whilst Ketchup has sugar, and often lots of it.

Go for a wholemeal bun if at all possible and if not - then be prepared to take the top bun off and think yourself lucky you've just saved at least 100 empty Calories.

Lose the cheese and only go for a single beef patty.

Protein wise it might make sense to you to double up, but any benefits from the Protein are seriously offset by the fat content of the Patty anyhow.

Eat clean and eat big as soon as you get home instead.

3. Fried Chicken

We already talked about how Shish Kebabs are your best bet, but there are times where the only food available has a K and an F in the shop title.

Usually this would not be a good Bodybuilding option to say the least. However, with a bit of careful planning you can just about get away with it.

First thing is follow the advice with the Burger. No sauces and no Cheese.

Secondly, when selecting your Chicken choose grilled if at all possible. If you must go for the deep fried stuff then be sure to remove all the skin and batter. You cant remove all the fat that has soaked in, but you can reduce the total fat content that way.

Conclusion

So there we have it. With educated choices you can eat Junk and still build muscle.

Or at least, you can still get some much needed Protein to keep you going until you mange to get home and prepare something decent without consuming too much Fat.

Of course, there is no substitute for a healthy Diet, structured training and adequate rest between workouts.


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8 Important Examples On The Best Diet For Building Muscle

There are different forms of diet but the one that concerns me the most is the best diet for building muscle. Remember that what we eat is what determines the muscles we build and also our health. When you want to build muscle, the important part of the program is diet, and when it is coupled with exercises, it will yield greater results.

The human body needs some basic nutrients from foods and also some supplements for its growth and development. This brings us to the eight main building supplements, and they are listed below:

1. Egg whites: There are reasons why body builders love eggs in their diet; this is because they are rich in protein, and they are the purest forms of protein in the entire world. Egg whites contain some amounts of carbohydrates, and large amount of vitamins and minerals. When they are absorbed by the body, they are being used for the synthesizing of protein.

2. Chicken and turkey: These are other forms of food that make up a nice diet. They are classified under lean meats, and are regarded as staple foods. They have very high protein level, and they are low in unsaturated fat. Due to the fact that they have very high protein level, they can be eaten daily, and they can be prepared in different ways.

3. Fish: This is a very good form of protein and they are more effective than meats. They are rich in essential oils, vitamins and other required nutrients necessary for the building of the body. They are used to support the muscles and bones. There are different kinds of fish; and they are cold water fish, such as, salmon, tuna, and sardines; which are very good sources of protein. Another kind of fish is canned fish, which can also be good for the production of protein in the body.

4. Beans and legumes: They are the most important part of a diet plan and they cannot be left out when a person wants to build muscles. They can be very delicious when prepared and they have high nutritious protein and fiber in them. Fibers are very essential for the regulation of bowel movement and insulin response. It also aids in the absorption of nutrients. Kidney beans are the most popular choices for the building of muscles.

5. Lean red meat: Not all kinds of meat are good for a diet, that is why red meats are recommended because they are rich in protein, iron, zinc, and most importantly, Vitamin B. They have a high amount of calorie, and I advise that they should not be eaten daily so as to reduce the rate at which weight is gained.

6. Other examples on best diet for building muscle are slow- burning carbs;

7. Whey protein; and most importantly,

8. Water: This helps in the refreshing of the body and it also performs other functions that are already known to us.

This is where I sign out; and I want you all to know that these examples of best diet for building muscle is very effective, and you can try them out.


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Best Nutrition for Building Muscle - 6 Tips for a Muscle Gain Diet

If you want to increase muscle mass, it's very important to eat the kind of food that gives you the best nutrition for building muscle. This is just about as important as going to the gym regularly. Your hard training will get you less results, if you are not getting the proper nutrition for muscle gaining. If you are skinny and have a hard time gaining weight, it is especially important for you to keep track of the nutrition you are getting from your meals.

Here you have my six tips for muscle gaining nutrition:

1. You should have a meal every 2,5-3 hours.

Having a meal every 3 hours is beneficial for those who want to add muscle, those who are trying to lose fat and gain muscle, as well as those just wanting to gain muscle.Skipping meals to lose fat is not a good idea, because when you do your body could start to store fat as a defense mechanism.Having more frequent meals supports fat loss, because it accelerates the body's metabolism. For those of you who can´t gain weight easily,it´s very important to have a meal every 3 hours or so, because if you don't, your body doesn´t have a constant energy source, and it could start eating up the muscle tissue for the energy it needs.And when that happens the muscles aren't growing.

2. Your muscles need protein to grow.

Meat, eggs, cheese, kinoa, beans, tuna, salmon, cod and peas are examples of protein-rich foods.Your preferred protein intake per day is around: 1,5 g per pound of bodyweight (3,3 grams per kilogram).Every meal should include protein, 40-60 g. Protein is an important growing material for the muscles, and it speeds muscle recovery.If you would like to use powdered protein supplement, it should not be more than 40 percent of your daily protein consumption. This is to make sure that you are getting enough minerals, vitamins and digestive enzimes from your diet.

3. Carbohydrates are an important part of your muscle building diet.

Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).You should concentrate on complex carbs when you are working out hard and building muscle, they release a slower and longer lasting energy. Foods that contain high complex carbs are amongst others: whole grains, cornmeal, bran, pasta and brown rice.You should eat most of your carbs in the morning and post-workout.Having a good meal post-workout is crucial for muscle building and muscle recovery. The amount of carbs you eat every day should be around 5,5 g per kilo of bodyweight (2,5 g per pound).

4. For muscle recovery, veggies are very important.

Every meal should contain 1-2 cups of vegetables and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the blood, which are created by grains and proteins, need to be balanced out with alkaline rich veggies and fruits. To much acid in the blood can result in decreasing of muscle mass and bone strength.

5. Fat is important as well.

Depending on if you want to lose bodyfat or not, fat should be 10-30% of your meal. For those who don't gain weight easily, 30 percent fat is the right amount, for those who would like to lose some bodyfat, ten percent is fine and for the rest, twenty percent is good. Consuming fat is necessary for the body, one of many of its benefits is its contribution to energy, and diffusion of oxygen into the bloodstream. The following are a few kinds of foods that contain "good fat" (essential fatty acids): olive oil, walnuts, seafood and pumpkin seeds.

6. Write down what you eat and when.

In order to keep track of the food you are eating, and whether it is useful to your muscle building efforts, keep a log of what and when you eat. Collect information about every meal, and its nutritional value, the amount of fat, carbs and protein you are eating. Even if this doesn't sound very fun, it gets into a habit very fast, and has many benefits.You could have your phone remind you when it's time to eat if you tend to forget meals.

By following these simple tips, your diet should be optimized for muscle gain.

I hope you found this article helpful and that it will help you in your muscle building efforts.


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Build Muscle Mass - Exercise Weight Gain Strategies

Exercise weight gain strategies usually focus on gaining weight during the course of an exercise regime, largely through increasing muscle mass and strength. Effectively, this can be seen as 'bulking up', and can produce dramatic results reasonably quickly for the dedicated individual. But what about those that don't live at the gym? What are the basic exercise weight gain strategies normal people can apply to their fitness regime in order to see best results?

Firstly, it's important to work on building muscle mass as the main focus of your exercise regime. While cardio is important for a healthy heart and lungs, it is also calorie intensive and may be counter-productive to your objective of increasing in size. Remember to work on all the major muscle groups to build a proportioned look, and don't be afraid to work on a longer term basis to achieve the results you desire.

Remember to feature rest as part of your exercise weight gain strategy. While it might not always seem like a productive feature of your routine, your rest days are important in building muscle mass and in enabling your body to recover to a point where it can grow further muscle mass as you progress further with your training. To get the most from your exercise regime, it's important to leave frequent days for rest to allow your body to recover and consolidate the work you're doing.

There are loads of exercise weight gain strategies out there, and it depends very much on your intentions and objectives as to which strategy is most suited to you. Nevertheless, with the right combination of weight gain and exercise, and the dedication and determination to see your regime through to its conclusion, it can be possible to see significant changes in a short period of time as a result of an exercise/weight gain program.


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Best Exercise to Gain Muscle - 5 Exercises to Boost Your Muscle Growth

In order to be successful in building muscle mass, you should be aware about the best exercise to gain muscle. But this does not mean that you will limit yourself to doing these same exercises in the gym over and over again. These are simply exercises that you must include in your workout routine, and if you are already doing these types of exercises, then put more emphasis on them than the other workout exercises that you do.

Squats

Most fitness buffs are aware that doing squat exercises is important if you are trying to build muscles, and what to have bigger legs. When you do squats, make sure that you arch your back well, from the time that you pick the weight until you rack it. Also, your head must be at your back, and your chest out, while your feet must be spread a little wider than your shoulder width.

Deadlift

Deadlift exercises are best done on those days that you are working out your back areas. This exercise is best for gaining overall strength and building thickness on the mid up to the lower portion of your back. You can do deadlift exercises at anytime during your workout, but it is better to do such exercises on the later part of your workout routine.

Bench Press

Some fitness experts call the bench press exercises as the "bread and butter" to building the chest area, and it's also one of the best exercise to gain muscle. Bench press helps to build the muscles on your chest area, as well as the triceps at the back of your arms and the front deltoid shoulder muscles as well. This exercise can be done either with barbells or dumbbells, or with the use of a Smith machine, which constrains the path of the barbell, making the exercise moves a little bit easier.

Military Press

When it comes to working out your shoulders, military press is the best exercises for this. Military press is the perfect exercise for getting a wide and thick look on the upper portion of your body, and this exercise is in fact, considered as the King of all shoulder exercises. It trains the front as well as the side portion of the deltoids, and lifting from a seated position is more stringent than doing it while standing.

Straight Leg Deadlifts

This exercise must be part of your hamstring workout. Straight leg deadlifts is just a simple exercise, although it can be devastating if you do not do it in the right form and movement. And just like regular deadlifts, make sure to keep your lower back arched, while your chest is up, and head back.

If you just incorporate all of this best exercise to gain muscle in your workout program, then you will certainly get the results that you want - a lean and perfect body with bulk muscles. Perform as intense as you can, while making sure that you are doing it in the right form, and you will definitely obtain the maximum benefits of your workout routine. And if you can, try to include some other exercises on your workout program, aside from these five exercises.


Now that you know the top exercises, check out an effective workout routine example on gain muscle workout plan. Be sure to visit my site on Gaining Weight Fast to receive free tips and guidelines in the right way to build muscle.

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Ben Pakulskis MI40 Workout Program Review - Will MI40 Help You Gain Muscle Mass Or Not

The MI40 workout by Ben Pakulski is a cutting edge bodybuilding system designed to help you shed body fat and pack on muscle mass. When followed properly MI40 will give impressive gains, lets take a look at this system a bit more in detail below!

The MI40 package includes not only a detailed workout program but also tons of valuable information on proper diet and nutrition as well as proper supplementation to achieve maximum muscle growth. The system is composed of PDF Ebooks and mp4 instructional exercise videos.
What Are The Principles Of MI40

The theory behind Ben pakulskis MI40 program is very simple. You are taught to do the exercises in the proper way so that you can engage and keep tension on the target muscles as opposed to the supporting muscles. This is something most people get wrong and it is costing them huge gains in muscle mass.

What I mean by targeted tension is that Ben will teach you how to make your chest do the work in bench press as opposed to your triceps and front delts. Or when you squat how to isolate your quadriceps instead of letting your glutes and hamstrings do the majority of the work.

Why Is Targeted Tension Important?

Keeping adequate targeted tension on the desired muscle is critical for two reasons. The first reason is that by activating the intended muscle you will stimulate more growth in that muscle group giving you faster more impressive gains.

Secondly by letting the target muscle do the majority of the work the supporting muscles wont be over trained and will be ready for targeted training themselves.

You Need To Fuel To Recover Properly From The Training

Ben not only goes over proper training methods but he also covers in detail the proper diet and nutrition methods needed to maximize growth. The nutrition manual is a very detailed part of the MI40 program and when you are done reading the nutrition manual you will have all you need to eat the proper things at the right times to put your body into a growing anabolic state.

Proper Supplementation Is Critical To Success

Once you are educated on eating the right way to ensure growth Ben will go over supplementation in order to sky rocket your recovery. Ben does recommend a few supplements but nothing out of the ordinary.

Ben also goes into timing supplementation to ensure maximum results form your workouts and supplements.To be successful with MI40 you will not have to spend a fortune on supplements. When i bought my supplement stack for MI40 i spent about $125.

Another nice thing is that Ben breaks down different scenarios for supplementation such as well being, general health, muscle gains and insulin sensitivity. All good information that you can put in place with any program you are on. This will also help you get the most out of your supplementation.


Where Can I Learn More About MI40
If you would like to learn more about MI40 and the benefits it offers i have a full MI40 Review on my blog where you can also get tons of free mass building tips to help you grow bigger and stronger in less time check it out at www.getmusclemassfast.com

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