Eating muscle building foods does help you get the edge and build muscles much faster than just eating normal foods. Muscle building foods that is refereed here is not some engineered freak food, it just carefully selected natural foods that contain high in protein that can help you accelerate your muscle building process. Building muscle is not as simple as just hopping into the gym, lift a few weights and you will get results. It requires much more than that. Number one, you need an excellent workout plan and then, you need a solid diet. Just imagine you are a homebuilder, even with the best tools and blue print, you cannot build if you do not have enough cement.
You get results from your workout when you rest, not when you are working out. During your workout, you are tearing your muscle in microscopic scale, and your muscles will recover and grow bigger when you feed them with muscle building foods like protein. You cannot get big muscles by just eating bread and beans. You need foods that contain complete amino acid profiles.
You have to include these power muscle building foods in all your meals. Consuming them bit by bit, spread throughout the day can increase the absorption rate of these foods in you body. Eating a large portion at once will not work because your body cannot absorb all the nutrients at once. Here are mini lists of muscle building foods that can help you build lean muscle that is rock solid in no time!
Muscle Building Foods 1 :
Beef is an all time favorite in a body builders diet. Roughly, 100 grams of beef contains 30 grams of high quality protein. These proteins are high BV protein, which means that, if you consume 100 grams of steak, 30 grams of protein will be absorbed by the body and utilized for protein synthesis. The steak, which contains the highest protein, is the Silverside lean. This is a good choice of steak because it also contains very low fat, 5 grams of fat only. There are many ways you can cook beef. The best way to do it is to roast it because this way of cooking uses very little oil. For a quick meal you can also buy beef strips and stir fry it with vegetables, onions and chili using olive oil.
Muscle Building Foods 2 :
Famous body building food number two is the all time favorite, eggs! Eggs are such a power food for building muscles because it the eggs whites contain no fat and although the egg yolk is high in cholesterol, it provides Omega 3, which is good fats. Eggs are also a source of protein, which contains a complete amino acid profile. Eggs are very easy to get, dirt cheap and convenient to bring around. One egg contains 6 grams of protein, 3 grams in the yolk and 3 grams in the white. There are tons of ways to cook eggs. The best way to cook eggs for dieting is to cook in hard boil or half boil, then eat it with a bit of soy sauce, this is good method of cooking because it contains low fat. To kick out of the boredom, make scrambled eggs with olive oil and chili.
Muscle Building Foods 3 :
Another fantastic lean source of protein is poultry. Chicken and turkey is a very good source of protein, low in fat, cheap and easily attainable. Although some parts of the chicken are high in fat, like the thigh, it is ok to eat it if you take the skin. 100 grams of chicken can give you 30 grams of high quality protein. The good thing about poultry is that it taste really good in sandwiches, salads, roast as well as stir fried.
Muscle Building Foods 4 :
When your parents say, eat your fish, they are right. Fish is also a powerful muscle building food because it is low in fat, high in protein and high in omega 3. Although fish is slightly more expensive that the other sources, having fish twice a week is good enough. The fishes that are high in protein are lobster, haddock, mullet and saithe. If you want convenience, go for tuna fish. Tuna fish is also very high in protein; a can of tuna can easily supply you with 30 grams of protein. Tuna have become a more desirable choice because it can be use with sandwiches, salads and other dishes. Tuna comes in handy cans than be ripped open. Some even comes in airtight packet so that you can carry it around.
Muscle Building Foods 5 :
Do not forget about milk and soy! This stuff is good stuff. Although they may appear as liquid, they are a good source of protein and when taken with meat, they compliment the amino acids supplied by the meat. 100 grams of tofu made from soy contains 8 grams of protein. One glass of low fat milk contains roughly 8 grams of protein. You have to be careful not to over do the milk because milk does contain lots of fat. Choose the low fat or the pasteurized version.
There you go, five choices of muscle building foods to fill up your menu. Make sure you include protein in all your meals, spread them out evenly in a day. Try to shot for 2.0 to 2.6 grams of protein per kilogram of body weight for positive nitrogen balance. This will give you optimum results along with intense weight training.
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Massive Growth is easy, you just have to know how it’s done and apply that knowledge. There are so many things that you can do wrong when trying to build muscle that it is very important that you attempt it with the correct knowledge, otherwise you’ll end up wasting your time and energy with little or no results for all your efforts and expense. It’s quite easy to get fit, but to pack on pounds of muscle needs the correct knowledge – then it becomes easy.
Here are my 10 steps to Massive Muscles:
Note: Always get the go-ahead from your GP or Health Practitioner before starting or changing a training routine and before taking any nutritional supplements.
Step 1
Throw away your old routine and open your mind to new training ideas and techniques. Take two weeks off to take it easy and relax.
Step 2
Get yourself a copy of Rob Maraby’s Massive Growth System and follow that for 12 weeks. Condense the system down to at least 12 weeks by not taking as many days off from the gym as recommended.
Step 3
In the Gym: Slow down with your rep speed taking 2 seconds to raise the weight and 4 seconds to lower it, applying much greater effort and concentration. Aim to make slight improvements every couple of days or so, at least every week.
Step 4
Write everything down in a notebook like sets, reps, amount of weight used, your body weight, your goals, meals, supplements, diet.
Step 5
Supplements:
Creatine – almost immediately before and immediately after training
Whey Protein – 45 minutes before and after training
Casein – before bed
Multi Vit/min – 1 a day with a meal
Vit C – twice a day morning and evening with meals
Vit E – 1 a day
EFAs – 1 a day
Step 6
Diet
Try and Eat 4 times a day, not including protein shakes. Eat plenty of vegetables with Chicken, Beef or Fish. Eat fruit first thing in the morning only.
Step 7
Water – and plenty of it. It’s a lot more important than food but food just happens to be more satisfying. Drink at least 2 litres a day, at least. Take a litre to the gym if they don’t have a fresh clean supply. Plenty of Water is needed.
Step 8
After 12 weeks of training with the Massive Growth System it’s time to change things. First take note of your improvements. It’s always a good idea to have the knowledge of more than one muscle-building expert…so…go and get yourself a copy of Jeff Anderson’s Optimum Anabolics and follow that for at least 12 weeks or more.
Step 9
After 12 weeks or so, take note of your improvements and give yourself a pat on the back for a job well done. Take two weeks off, relax and enjoy.
Step 10
It’s time to start all over again – at least now you have a lot more muscle than you started with.
You might want to stick with the same two muscle-building systems again if you are pleased with your results… or you can move onto another two muscle building systems. Look here for the greatest muscle-building systems ever
So there you have it – My 10 Steps For Massive Muscles.
Once again: It really is always a good idea to get expert help, instead of going around in circles getting nowhere fast.
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If you're looking for serious muscle growth then you will need to follow some universal muscle building rules. Muscle growth will only occur when certain elements are in place and triggered correctly. There are many things you can do to improve your muscle building results like change your routine, change your sets and reps and change your diet for the better. Making these changes will change your results. Here are 5 secrets for massive muscles that you can use or consider.
1. You must lift heavy weights - How often have you heard that one? Heavy weights, how heavy is heavy? The weights must be heavy enough that by the time you get to 6 reps you are struggling to reach 8 to 12 reps. You should not be able to do 15 reps. The ideal rep range for muscle growth is 8 to 12 reps but in order to induce muscle growth you should struggle on the sixth rep while pushing for 8 to 12. You should always have someone on standby when you are pushing heavy weights.
2. Keep your workouts under 1 hour - Train with high intensity but never go over the hour. It is a waste of time and recovery energy when you go over the hour. 45 minutes is even better. The idea is to induce muscle growth by warming up the muscle area sufficiently then hitting the muscle groups hard (2 muscle groups per session is good) and then get out before the hour.
3. Do fewer sets and fewer body parts - There is absolutely no reason to do six sets of this exercise and six sets of that exercise. You can but you will get little or no results for it, especially if you're trying to lift heavy weights and train intensely. It cannot be done successfully. 2 to 3 sets per body part is more than enough to induce muscle growth, not counting your warm up sets. 2 body parts per session is all you should be concentrating on at time, some people only train 1 body part a session with great results.
4. Eat 8 meals a day - It's easier than you think. You can eat 4 solid decent meals along with 3 or 4 protein shakes. There's breakfast lunch dinner and snack and there's also the pre and post training meals or shakes, and you can fit in a protein shake last thing at night just before bed. You need those calories and protein to ensure sufficient energy for recover and muscle growth.
5. Supplements - Some might say you don't need supplements to build muscle but I say you do need some, but not most of the "supplements" that are available. After training with heavy weights under high intensity your body's entire mechanisms are completely drained, not just your muscles. You need more calories and protein than the regular person in order to recover from it and grow new muscle. You need whey protein and casein, you need a multi vitamin/mineral, Vitamin C Vitamin E, Zinc, and creatine is a great idea for its muscle building and health benefits.
Note: You should check with you GP or Health Practitioner before starting or changing an exercise program and before taking any new supplementation.
So there it is, another 5 muscle building “top secrets” that you can consider. Muscle building does take commitment, time and discipline, even if you are doing things completely wrong. If you’re not gaining muscle then you know you are doing something wrong, just remember to lift heavy weights (safely) Get out before the hour, Do less sets and less body parts, Eat plenty of nutritious food, and take some supplements.
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It is that, but it is also much more. Hatha yoga practices are more spiritual than physical, more subtle than gross, more a means of understanding than an exotic way to relieve stress or limber up the body.
The sages who developed hatha yoga designed it as a way to gain conscious control of our life energies, a way to go within, to harmonize the external so the innermost Self could be encountered. To them, it was about states of consciousness, about living a divine life, and it was a preparation for meditation.
As you perform the asanas, concentrate on feeling the energies within the nerve currents. Sensitize yourself to knowing when the body has been in each position long enough to tune the nerve currents involved. Then shift smoothly into the next asana. It's like a dance, a deliberate, fluid dance. During all postures, inhale using the diaphragm, not the chest muscles. Do not stretch unduly or force the body. Relax into the poses. Don't worry if you can't perform them all perfectly. In time, you will find the body becoming more flexible and supple. Free the mind of thoughts and tensions. You will be more aware, more alive, more serene.
While there are many more complex hatha yoga routines, these twenty-four asanas provide a balanced system for daily use. For the simple purpose of quieting the mind in preparation for meditation, this is all you will ever need. For best results, hatha yoga should be taught personally by a qualified teacher. These instructions and drawings are meant only as a rudimentary aid. For more elaborate regimens, inquire at a recognized school specializing in hatha yoga.
The scene of hatha yoga has a spiritual purpose - to balance physical and physic energies in preparation for meditation. It is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.
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Aerobics is a moderate-intensity workout program that makes the body use stored fat as a fuel rather than glucose - the sole source of energy for the brain. Fat, like a log of wood, is a slow but long-lasting fuel, whereas glucose, like a kindling wood, gives quick energy in short spurts. And because fat metabolism requires oxygen, aerobic exercises - which are meant to raise the oxygen requirement in the body - are perfect for going from fat to fit.
However, for some reason the ability of metabolizing stored fat for energy purposes decrease as the fitness level of a person decreases. As a result, the muscles of an out-of-shape person start burning glucose instead of fat, making him feel fatigued and hungry after slightest activity.
Why Aerobics?
Aerobic exercises swing the body back into the fat-burning mode and program the body to burn fat for fuel even when you are not exercising. This helps in making the muscles lean, improves the strength of the heart muscles, and reduces blood pressure. Because aerobic exercises are moderate-intensity, anyone can benefit from them, including out-of-shape people, the elderly, children, and even pregnant women.
Which Exercises are Aerobic?
Any physical activity that raises your heart level to 60-70% of the maximum heart rate for a sustained period of 20-30 minutes can be classified as aerobics. If an exercise is making you feel out of breath, it means you are pushing your heart beyond the permitted optimum heart rate. This should not happen.
The best aerobic exercise for beginners is brisk walking. And all you need to do that, apart from the will to do, is a good pair of shoes. Walking 30-40 minutes 3-5 times a week is ideal. Some indoor low-impact aerobic exercises include walking on the treadmill, cycling on a stationary bike, swimming, etc.
Fit people can take to high-impact aerobic exercises like jogging, skipping a rope, mock skipping, jumping jacks, stair climbing, skiing, etc.
Making Aerobics a Fun Activity
If you enjoy exercising in a group and want to make it a social activity, then you can join aerobics classes. These exercises often consist of low-impact dance steps and rhythmic movements accompanied by stimulating music and an instructor. Aerobics done underwater, aqua-aerobics, have still lower impact than floor aerobics.
Aerobic exercises can be done outdoors as well as indoor in the privacy of your home with minimal investment. And you can easily fit a 30-minute aerobic program in your agenda. For example, cycling on your stationary bike while watching your favorite TV show, mock skipping during the short breaks in work, walking to the marketplace, etc. Use your creativity and improvise your own methods of making your workouts more enjoyable and less monotonous, so that aerobics becomes an indispensable part of your life.
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Cardio Workouts for Weight Loss. Aerobic exercise can help you to lose weight, as well as increase your overall health. Aerobic exercise provides the dual benefits of working large muscle groups, while simultaneously elevating the heart rate for an extended amount of time. These exercises are particularly helpful in keeping your heart in good shape. Healthy exercise will burn fat without the bulky muscle gain of weight-based exercise programs. Experts recommend that aerobic exercise is most effective if practiced between 3 to 6 days a week for between 30 and 60 minutes at a time. Before starting an aerobic workout plan, consult your doctor for an idea of a healthy program implementation.
Options for Aerobic Exercise
The best thing is that there is an option for everyone. Any activity in which you maintain a consistent heightened heart rate is considered aerobic exercise. Some of the most popular types include:
Running
Jogging
Power Walking
Swimming
Dancing
Biking
Tennis
Additionally, classes are available in many communities or through a home-based DVD program. The main criteria for classifying an exercise as aerobic is whether or not the heart rate is elevated for more than 10-15 minutes at a time. Even if you're a beginner who needs to start slow, the more exercise you participate in, the more you will be able to do over time.
Safe Exercise
As with any exercise program, safety is an important factor to consider as you begin. To avoid muscle pulls and joint injuries, be sure to warm up adequately before you start any type of intense conditioning. Just as important is a cool down period after you exercise. Walk off or stretch slowly before resuming normal activity. Having the proper shoes is also a major safety issue. Finally, be sure to monitor your heart rate while exercising. To check your heart rate, put two fingers on your wrist and count the number of times you feel a pulse over ten seconds. If you multiply this number by six, you will determine the number of times your heart is beating per minute. At rest, a normal heart rate will fall between 60 and 80 beats per minute. A strong heart rate during exercise will measure between 120 and 160 beats per minute. Be careful not to let your heart rate go too high.
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Everyone has the exact same amount of time each day. It seems there are not enough hours in the day most of the time. There is so much to do it is hard to squeeze everything in much less fitness an exercise routine into your daily schedule. Regular exercise provides many benefits to your lifestyle so if possible you should try to make this a priority in your daily life. Exercise to a healthy lifestyle, your improving health will thank you for the sacrifice.
This blog will provide some common sense tips to help you squeeze some physical fitness into your daily schedule.
Bring your lunch to work. Not only will this save you a lot of money in a years time it will allow you the time to take a walk on your lunch hour. The time you save from not driving out to buy your lunch could be well spent walking. Some folks like to eat lunch with their coworkers, so encourage them to start walking with you. You can enjoy good companionship while you improve your fitness.
Exercise instead of raiding the refrigerator. When you watch TV why not get some exercise in. It is easy to walk in place or do a few sit-ups during the commercials. You don't have to spend your leisure time on the couch. You could always tune into one of the fitness channels and get your full work out in the comfort of your living room.
Spend your break time at work wisely. Tomorrow when you go on break at work try walking around your office or climbing a few flights of stairs. Instead of drinking that extra cup of coffee get your energy from the exercise you just finished.
Make exercise a shared event. Try getting together with some of your friends and take a walk. This could become a regular social gathering. Instead of going out to eat you could meet at the gym and work out together.
Work around the house. Cutting the grass or painting the kitchen can count as a way to get your exercise routine in. Even cleaning the house will get you moving and stretch those muscles. Yard work is especially helpful in getting that hear rate up.
The best exercise plan is one that you will do today and then tomorrow. It will not do you any good to start exercising and not follow through. Pick a plan you can live with and exercise to a healthy lifestyle.
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If you are tired of feeling tired, you should begin focusing not only to the calories you consume, but rather on building your body's shape and training your strength . By focusing on strengthening your muscles, you are building a body machine that is capable of lifting easier, standing for a longer period of time, run quicker and further, and perform in general better. But, most importantly by investing on your physical state, you are transforming your calorie burning machine -your body- to that better enhanced version you always dream of having; the best part is that this is still you and not a movie character. Thus, if you wish to burn more calories while increasing your strength and ability to function better, but you would like to avoid registering for the aerobics class your gym offers, you can now perform another type of aerobic exercise that you will repeat with a smile on your face.
No, I am not joking. Aerobic exercises are in fact exercises that offer your body the much needed oxygen to operate and for your muscles to burn more calories. So, instead of trying to put on those tight pants you so much dislike, you can sweat up and exercise while doing some of your house errands. Everyday activities can provide you with all the aerobic benefits you so much wish for without having to suffer by looking yourself into the mirror while wearing those ugly exercise Lycra uniforms.
Cardiovascular activities, like walking or even gardening, can provide into your daily routine with the needed levels of exercise you need. After all, you will feel proud that you went shopping, cut your lawn, or washed the dog, and at the same time were doing an aerobic exercise. Just imagine that by walking for 10 to 15 minutes, twice a day, even without dieting you can reduce your size by two whole numbers! Fitness experts also state that aerobic exercise can significantly reduce your waistline, since this type of physical activity targets your abdominal area which is where all that belly fat usually resides. But the best part is that aerobic exercising is not only for those stubborn bulges around your waist. It is one of the best exercising methods known, to burn more calories and improve the state of your health. People that regularly perform activities that could be classified as aerobic types of exercise, run a lower risk of suffering later from cardiovascular diseases, stroke, diabetes, depression, Alzheimer's disease, and in some cases even cancer.
So, in order to keep fit and improve your overall ability to burn calories sooner and for longer, find a physical activity you like and make it part of your daily routine. Then find the next and so on and so forth. By performing the ones you select once or twice a week, you are less likely to quit, since you add variety to your program and most importantly you complete a number of jobs around the house.
Now, in case you do have time to explore a more "advanced" way of performing an aerobic exercise, you can always join that gym class, go dancing, start up swimming or tennis, or even learn kickboxing and tai chi. The list is endless and the only thing missing from the equation is you in order for it to be successfully solved:
Aerobics + You = More Calories Burn = Increased Level of Fitness
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Fall is here but does that mean that your fitness goals will be blown way like the leaves from the trees?
Exercising at the gym can yield some amazing results, but if you have not done this before you may feel uneasy about starting. It is easy to think that everyone knows what they are doing apart from yourself. You may worry about looking a klutz, or imagine that your body does not look as good as others, or whether you are able to do the exercises.
At the outset this is usually OK because most gyms will break you in gently just to show you the various exercise machines but later you may become confused unless you have engaged a personal trainer. You may even find yourself in the unfortunate position of not being able to remember what has been shown you and further add to your embarrassment.
Stand back for a second and remember that these feelings are not unique to you - everyone joining the gym for the first time feels the same. As each day passes your confidence will grow and within time you'll be strolling through your gym exercises with all the poise of a consummate fitness pro!
Try these fitness tips to help you through your fledgling stages:
1. If you're a rank amateur, you may consider engaging a trainer to start of with until you become more experienced or alternatively go along to the training classes with a friend, so that way you can both learn together.
2. Decide which days you are going to go to the gym, and make a contract with yourself that nothing short of an emergency will stop you from going. The idea is to make going to the gym a habit just like taking a shower or brushing your teeth. Over the passage of time your persistence will be rewarded as the new dynamic, physically fit individual emerges.
3. Don't rely on your memory when a staff member is showing you how to use the machines at the initial lesson but instead take a few brief notes so that when you come back you have a record of what machine does what and how you should operate it and for how long.
4. Remember to wear loose clothes or clothes with plenty of stretch. Many people go out and buy workout clothes that are too tight in anticipation of their new weight reduced size, but when the weight reduction takes longer than anticipated the tight clothing can be a constant nag.
5. Many people get hung up over being over weight - don't be! In some respects it is better to be a few pounds overweight as your results will be more noticeable than for slim people and you will find this will motivate you to carry on with your routine with increased vigour. Be sure and take a photo of yourself before you start exercising so that you have a before and after record of your success!
6. Take it east to start with. The danger is to push yourself to the max straight away become fatigued and take a day of to recover. Missing a session occasionally is OK but miss too many and you may just decide not to continue. So initially at least take your time and work at your own pace then you can increase your tempo as your stamina increases.
7. For some of us that are carrying a few more pounds than we should we may have a problem with our stomachs being too large to fit behind some of the exercise machines - don't despair! Try building up your fitness and losing some weight on treadmills to begin with before moving on to some of the other machines. Also consider swimming as an occasional alternative to gym exercise.
8. Most gyms and health clubs want repeat customers so don't be afraid to ask the staff questions. If you have forgotten how to use a particular machine or how to set it up for your height and weight make sure that you get someone to help you - they need your business, so ask!
9. When using a treadmill if you find your knee and ankle joints complaining when you increase the speed try increasing the gradient instead. It might surprise you to learn that with the treadmill on an incline and on a slower speed you will burn more calories than if you go jogging.
10. You need to push yourself a little to make progress but don't be too hard on yourself either. Try exercising twenty minutes on the treadmill, then increase the speed or incline to push your envelope slightly. If you want to succeed at anything you have to put the work in!
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Aerobic exercise is any activity that elevates your health rate and increases your oxygen consumption. In addition, this type of exercise is one of the best ways of improving and maintaining good overall health. The heart, vascular system, lungs, muscles, joints, brain, and nervous system all benefit. Regular aerobic exercise will help you to sleep better, have more energy, be more relaxed, and maintain a more positive outlook. In fact, aerobic exercise is considered an excellent treatment for mild depression, anxiety, and stress-related problems. In addition to all of those benefits, regular aerobic exercise can increase the levels of natural painkillers in the nervous system, making it a good way to control common types of pain.
When combined with a proper diet, aerobic exercise is the most effective method to control your weight. Many people would be happy to shed a few pounds, but for people with pain, weight loss may also mean an improvement in their condition. extra weight puts an extra stress on spinal joints and vertebral disks. If you are overweight, aerobic exercise will not only help to relieve your pain but may also help to control your weight.
Aerobic exercise is good for people with many different health conditions, as long as they start at a reasonable level and build up gradually. However, if you are over age 40 or have a medical condition that you think might be affected by aerobic exercise, be sure to check with your doctor before beginning such a program.
According to exercise physiologists, effective aerobic exercise should increase the rate of your pulse to roughly 70% to 80% of your predicted maximum heart rate. Before beginning to exercise, you should calculate your target heart rate. While exercising, you may want to monitor your pulse to make sure you stay within the target zone. A simple guide to remember is that you should not exercise vigorously and breathe so hard that you cannot carry on a conversation as you are exercising.
If you are taking certain medicines for high blood pressure, your heart rate will not increase with exertion as it normally would. In that case, you should use your breathing as a guide.
Although many jobs are physically demanding, very few will provide you with an aerobic workout. Better options for aerobic exercise include walking, jogging, swimming, bicycling, dancing, playing basketball or tennis, and engaging in any other activity that gets your heart rate into your target zone and maintains that rate for the time you are exercising.
Some people do only one type of aerobic exercise, but it is generally better to alternate among two or more activities. This so-called cross training will make you physically fit for a wider variety of activities and keep you from getting bored.
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