3 Things You Must Know About Muscle Building!

Today I wanted to try and explain exactly what it takes to build muscle without going into too complicated of details. I find that there are so many people and authors out there today that over complicate this topic to simply lure you into buying their latest program or their newest supplement.
Now of course, I have my own muscle building program and I would recommend some supplements to you as well but I am not saying that it is wrong. Today I simply want to give you good information that will hopefully clear up any confusion about what it takes to build muscle in its essence.
I am going to keep this nice and simple and base it on personal experience because in the end I believe your own personal experiences are the best way to measure any kind of results. You cannot simply rely on 'studies' or 'university tests' as most of these tests are either biased or they are based on genetically gifted individuals.

I Am Going To Keep This Nice And Simple And Base It On Personal Experience Because In The End I Believe Your Own Personal Experiences Are The Best Way To Measure Any Kind Of Results.

What Do You Need To Do To Build Muscle?

Well let's think about this question for a moment.
First, understand that your body is more than content with staying exactly the way it is right now. It would rather not change and it is programmed to be this way after thousands of years of evolution. This means that to make any change in our body's composition, we are going to have to 'coax' it or persuade it in doing so.
So for today's purpose, building muscle, how do we persuade our bodies to do this?
Well we have to give it a 'reason' to grow!
There are many ways to do this but I am going to break it down into some manageable chunks:

1. Caloric Surplus

One of the keys to gaining muscle and weight is to consume more calories. The reason we want to give our bodies more calories is because if we are going to demand more out of them than what they are accustomed to, then we need to feed them with more fuel. Think of it as if you want to travel further in a car. If one tank of gas gets you so far but you want to go further, you need to have more gas right? It's the same for building muscle. Feed it more so you have more energy to push it into spurting new muscle. Now without going into excruciating details (which is not the point of this particular article), you cannot simply overfeed on junk food. Make sure you are eating lean proteins, complex carbohydrates and healthy fats.

Make Sure You Are Eating Lean Proteins, Complex Carbohydrates And Healthy Fats.

2. Progressive Overloa

Now that you are eating enough to give your body 'extra energy' you will need to stress the muscles so that they respond by getting bigger.
Your muscles are currently the size they are based on the level of activity you have done in the past, your genetics and your strength. We cannot change your genetics, but we can however change your strength to a degree as well as elicit hypertrophy (muscle building) by weight training.
To put it simply, you need to start progressively overloading your body with some form of resistance training. Honestly, do not get too concerned about finding that 'special' program that will be better than all the other programs out there. There are just too many training programs to try and choose 'the best' one.
In my experience, they all work! Yes of course some may be better than others but in the end you will get results no matter which program you try as long as you follow the key rules to muscle building. Rely on the foundation and principles instead of the program. In doing so, you will get results no matter which program you are on.

You Need To Start Progressively Overloading Your Body
With Some Form Of Resistance Training.

What Are The Foundation And Principles?

• Progressive Overload
• Adapt
• Proper Form
• Mindset
• Rest and Recovery

Pretty simple right?

The main thing is to continue stressing the muscles by either overloading with volume training, getting stronger by strength training and making sure to give your body enough time to rest and recover and therefore grow!

This is not to say that you can just keep getting stronger to the point that you will be performing 1000lb bench presses, but by cycling your training through different stages, you will start to get closer to what your genetic potential for muscle mass really is. Eventually the gains will get harder to come by, but if you are just starting out, this will not be an issue.

3. Accepting The Inevitable

By applying the right factors for muscle building, you will start to gain lean mass and you will start to gain weight which is good because that is the goal we are after.
However, you need to also accept that when you are gaining muscle that it is almost impossible not to gain a bit of fat while doing so. Now I know there are going to be a lot of people claiming that it can be done but in my experience these are people who are genetically gifted and they are the exception to the rule.
Other people who tell you this may be people trying to sell you something.
Finally, you can gain eliminate fat gain by gaining muscle at a slower rate.
It is your choice, but for those of you who want to build some serious muscle as quickly and effectively as possible, then you will just have to accept a bit of fat gain.

20 Ways To A Healthier You!

1. Hit The Hay 

Somebody said sleep was for the weak - and that's the weakest thing we've ever heard. From contributing to better alertness on the job, to giving your body the kind of rejuvenation it needs to get the most out of your workouts, hit the pillow or you'll hit a wall in your accomplishments.

2. Keep Track Of Your Strength 

Write down how much weight, how many reps and sets you do for your workouts. It will help you to shoot for new highs the next time and also will inform you instantly on whether your strength gains are where they need to be. 

3. Drink In Life, Drink Less 

We all need to unwind and a cold brew or Courvoisier goes down smooth, but a few too many and you lose tomorrow's productivity to Old Man Hangover. If you want to be at your best, drink a lil' less.

Hangovers Are Never Fun.

  4. Stay Positive 

It's been proven a thousand times that positive thinking is one of your best allies. From aiding athletes in turning assumed losses into victory (Namath!), to helping patients stay healthy, by expecting good things to happen, you increase your chances of getting what you want.

Positive Thinking Is
One Of Your Best Allies.

5. Get Weak 

Anybody can work on their strengths, but it's improving your weaknesses that will make you succeed a lot easier in the gym. Find that certain underdeveloped muscle group and work on it at the beginning of your workout, because that's when your energy is at its peak. 

 

6. Stretch Your Limits 

Even the most seasoned athlete can get lazy with stretching, but it only takes hearing one "pop" to learn your lesson - and be put through complex and grueling rehab. Make sure to hit all the important muscles, especially those forgotten hamstrings.

Don't Forget To Stretch Your Hamstrings.

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7. Grab A Partner 

Though it can be hard to coordinate schedules, finding a training partner can add an instant motivator to your gym time, along with someone to make sure you maintain correct form. Nothing can get you in the gym on a cold day like a partner saying those three words of encouragement: "You Freaking Woosie!"

 

8. Fast When It Comes To Fast Food 

We all love seeing those golden arches, but those lumpy love handles, not so much. Eliminate your fast food by half and you'll see your body respond. If you need help, go rent Morgan Spurlock's " Supersize Me." It ain't pretty.

9. Take A Timeout 

Try to put aside five minutes a day to meditate. It's proven that deep breathing and mental relaxation can keep the body at its best. Ohmmmmm... Ohmmmmm...

10. Just Add Water 

Humans are made up of more than 90% water, so why do we drink so little of it? If you're passing on el agua then you're passing up on one of the best sources for health and energy on Earth. And, no, Cokes don't count.

 

11. Hit The Lower Back 

The lower back is one of the last areas people tend to work, yet one of the most vital areas to keep up to avoid injury. Whether deadlifts or hyperextensions, do some sort of strengthening movement or we see a chiropractor in your future. Also, a stronger lower back leads to better abs because they're opposing muscle groups.

Train The Lower Back To Avoid Injury.

  12. Buy A Piece Of Exercise Equipment 

Even if it's just a stationary bike, one of the best purchases you can make is a piece of home exercise equipment. This way, bad weather won't be an excuse not to get your sweat on (though laziness is a pretty good excuse, too).

 

13. Dine In 

With very few exceptions, no matter where you eat, you never know for sure how many calories or fat are on the menu. At home, you can regulate everything that enters your body, not to mention, save a few bucks in your pocket.

14. Relax 

Working hard is great. Working your life away is... well, unhealthy. Make time to just relax, whether that's getting together with friends, watching a sporting event or just reading a new book. Seriously, you're stressing us out, dude!

Make Time To Just Relax.

  15. Take A Walk 

Are you one of those people who drives to a store just down the block? Try keeping that car in park and strap on your sneakers, Mr. Lead foot. An extra 30 minutes of walking a day has numerous health benefits and on days when you don't get to the gym, it's better to have some cardio than none.

16. Watch Your Saturated Fat Intake 

While the body needs fat to survive, most of us could survive many times over from the amount of fat we take in. Make sure to read the labels on your food for how much saturated fat you're ingesting and don't let it go above the daily allowances. Unless double chins are in this year.

17. Join A Sports Team 

Participating in sports is not only a good social activity, but it burns calories and improves coordination. Just because you're not a kid anymore, doesn't mean the blacktop and diamond should be off limits. Be a participant in life!

Baseball Is A Great Workout.

  18. Be Pro Protein 

Nothing builds muscle like protein. If you can get a gram of protein per every pound, more power to you, but just half a gram can do a world of good... of course, that's only if you put the time in the gym to back it up.

Nothing Builds Muscle Like Protein.

  19. Run For Your Life 

Running is still one of the top ways to measure your level of fitness. But it requires the right footwear, correct stride and the patience to allow your running times to improve gradually. By adding your favorite music or favorite friend to run with, the time will fly by - and your gut will likely shrink.

20. Make Amends 

They say it's much harder to stay angry than forgive. Let go of those grudges that have been weighing you down, because that squat bar weighs enough already.

 

10 Tips For Long Term Weight Loss.

	These amazing ten tips will help you lose the fat and keep it off! 1. Resistive Weight Training: Do some resistive weight training 3 to 4 times a week using short rest periods between sets of 30 to 60 seconds. Work out no longer than 1 hour to keep your anabolic (muscle-building) hormones high and catabolic (muscle-wasting) hormones low. Over-training is a quick way to lose muscle along with fat. Maintaining muscle is the goal, and it will help keep your metabolic rate high so that fat loss continues at a steady pace. Attempt to lose no more than 1 to 1.5 pounds of fat per week. 2. Avoid Long Duration Cardio: Avoid traditional long duration cardio, instead perform HIIT (High Intensity Interval Training) 2-3 times per week on alternating days or after weight training to burn fat and increase metabolic rate. HIIT cardio is best done on alternating days from weight training if possible. These amazing ten tips will help you lose the fat and keep it off! 1. Resistive Weight Training: Do some resistive weight training 3 to 4 times a week using short rest periods between sets of 30 to 60 seconds. Work out no longer than 1 hour to keep your anabolic (muscle-building) hormones high and catabolic (muscle-wasting) hormones low. Over-training is a quick way to lose muscle along with fat. Maintaining muscle is the goal, and it will help keep your metabolic rate high so that fat loss continues at a steady pace. Attempt to lose no more than 1 to 1.5 pounds of fat per week. 2. Avoid Long Duration Cardio: Avoid traditional long duration cardio, instead perform HIIT (High Intensity Interval Training) 2-3 times per week on alternating days or after weight training to burn fat and increase metabolic rate. HIIT cardio is best done on alternating days from weight training if possible. 3. Watch What You Eat: Watch what you eat. Beware of low-fat or fat-free products. Typically, these products are loaded with carbohydrates and while you are not getting the fat, you may be getting way too many calories from simple carbohydrates. Avoid simple sugars and eat complex carbohydrates in moderation to reduce insulin output and prevent blood sugar fluctuations. Insulin is the main hormone responsible for storing body fat, and high insulin levels prevent the burning of stored body fat for energy. High-carbohydrate diets are not the optimal way to lose fat while preserving lean muscle. Rely on complex, high-fiber carbohydrates such as oatmeal, lentils and brown rice. Avoid breads, pasta, white rice and other highly processed, low-fiber carbohydrate sources, as well as sweets. As a guide, reduce carbohydrate intake to 0.8 to 1.2 grams per pound of body weight. For example, a 150-pound person would eat between 120 and 180 grams per day of carbohydrates (150 x 0.8 = 120 / 150 x 1.2 = 180). 4. Increase Lean Protein: Increase the amount of lean protein you consume daily to increase your metabolic rate, increase anabolic hormones and prevent muscle loss during dieting. Lean muscle mass is the active tissue that burns calories and maintains metabolic rate. The goal is to preserve the active tissue we want while encouraging the body to reduce the tissue (fat) we don't want. Eat high-quality, low-fat protein sources like skinless chicken, lean red meat and seafood during your weight loss program. High-quality protein supplements may be used when the diet does not yield enough daily protein. 5. Reduce Saturated Fats: Reduce saturated fats whenever possible and replace with polyunsaturated fats such as flax oil and monounsaturated fats such as olive oil and avocados. Polyunsaturated fats are considered "good fats" and should be a part of your diet. Research shows that omega-3 oils from many sources of fish like cod, flounder, haddock, monkfish, perch, red snapper, sea bass, salmon and tuna help improve health and fat loss. Essential fatty acids (EFA) are required for optimum health and fatty acid metabolism. Avoiding "good fats" is a sure way to sabotage a fat-loss diet and degrade your health. 6. Drink Water: Drink at least 8 to 10 glasses of water a day to prevent dehydration and help liberate fat stores to be burned as energy. Water intake is often cited as the most underrated and overlooked part of fat loss. 7. Eat Fibrous Vegetables: Eat fibrous vegetables to increase transit time of food, improve digestion and improve weight loss. Increasing fiber intake from vegetables such as broccoli, cauliflower and other raw vegetables adds fiber, minerals and vitamins with very few calories. They add bulk to the diet while reducing appetite. 8. Several Meals: Spread food intake over 5 to 6 meals per day. Distributing your food throughout the day will improve nutrient absorption, prevent blood sugar fluctuations and decrease fat-storing hormones and fat-storing enzymes. Simply spreading the same number of calories over 5 to 6 small meals per day rather than the standard 3 meals per day will improve fat loss due to the above effects on blood sugar, hormones and fat-storing enzymes. 9. Avoid Alcohol: Avoid alcohol (or keep it to a minimum) while you're dieting. Alcohol contains nearly 7 calories per gram, and is easily metabolized and stored as fat. When you consume alcohol with a meal, your body will metabolize the alcohol first. The rest of the calories and the excess alcohol calories inevitably will be stored as fat. Alcohol is generally regarded as empty carbohydrate calories because you get no other nutritional benefit as you would from the vitamins, minerals and fiber that you get from the carbohydrates in fruits and vegetables. 9. Be Snack Smart: Be snack smart. When you must have a snack, make a smart choice. Avoid sugary or fatty snacks like chips and soda, crackers, nuts, frozen yogurt and so on. Instead, try some air-popped popcorn (no butter or salt) or a slice of lean meat like turkey. When you space your meals to 5 or 6 a day, snacking becomes less important to you. Check the nutritional panels on your snacks for sugars and fats, remembering that fat-free does not mean calorie-free, and remember, excess carbohydrates in your diet will be stored as fat.