However, with the right weight training program and the correct body building diets, you can see a great difference in a couple of months. You see, it’s all about how hard you train and how well you eat.

If you are one of those folks who consume fast food twice a day, you’d better get ready to make some drastic changes. This will sadly get you nowhere. In order to get stacked you’ll need to start one of the many recommended body building diets. I’m talking about a lot of protein, vitamins and minerals, but hardly any fat, sugar, and salt. Remember, you truly are what you eat. Just take a gander at the American population.

Are you currently searching for decent body building diets? These are easy to come by in this super age of technology and cyberspace. I too was looking to gain muscle a few months back.

Although I’m not looking to acquire a body builder physique by any means, I do prefer some decent muscle mass.

My first thought when it came to body building diets and weight training regimes was to hop online. I knew that the internet would have much to offer. After about an hour of surfing and reading, I had come to the conclusion that whey protein is the bomb right now. We’re talking it’s all the rage in the body building circuits. Therefore I decided to weigh the options at hand because when it comes to contemporary whey protein, there are many products to choose from.

In the end I purchased a whey protein mix from Wal-Mart. Go figure! Anyway, this nuance to the modern-day body building diets is basically an all-natural source of high quality protein. You can get a whopping 26 grams of it with one 8 ounce glass of milk. That’s a hefty dose of the muscle building stuff if you ask me. Do this three times a day in addition to your weight training and you should surely see results soon.

Now, when it comes to body building diets, you can’t disregard you regular three meals. Make sure you consume healthy meals containing all of your daily vitamins. The collaboration of health food and whey protein is a sure win. It’s time to get pumped.

Nutrition is crucial in building muscle mass and the trick to build muscle is to find the combination of foods. Right amounts of protein, fats and carbohydrates have to be included in your diet every day in order to give your body the fuel it needs to add new muscle tissue, new muscle mass.

Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

Proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work enough, you won’t be able to see your muscles growing. That’s why you’ll need to find not only the right weight lifting exercises adapted to your body, but also the right amount of weight.

Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

Last, but not least: make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

 
 
 
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Creatine boosts anaerobic energy and provides instant energy to the body. It improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting. It is also found to speed up the recovery of energy. It delays fatigue significantly. It promotes lean-muscle mass and reduces muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function. Creatine is generally taken as a supplement by athletes who need heavy bursts of energy. Creatine acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work. The body generates enough Creatine to accommodate such kind of a reaction. For additional exertion, Creatine has to be taken additionally through food or through other forms.

A naturally formed amino acid

The human body generates Creatine naturally, partly from the diet we take and partly on its own. It is found in the human body, especially around the skeletal muscle. A healthy person has about 120g of Creatine, most of it being in the form of a compound called PCr. The body can store a maximum Creatine quantity of 0.3 g per one kilogram of body weight. The body produces about 2g of Creatine per day. The chief food sources of Creatine are fish and red meat. Half a pound of raw meat provides about 1g of Creatine for the body. Creatine that does not come from food is produced endogenously by the body from amino acids. Creatine is categorized as a "dietary supplement" and can be purchased even without a prescription as per the 1994 Dietary Supplement Health and Education Act. Then again, Creatine is not tested by the American FDA (Food and Drug Administration) and certain side effects like vomiting, diarrhea, and deep vein thromboses have been listed under a 1998 FDA report.

Many benefits and few side effects

However, creatine has become very popular among athletes because of its many benefits and very few side effects. The only side effect documented till now is weight gain. However, overdose of Creatine or use of Creatine over a long period of time may have some other side effects also, and tests are still being conducted to determine the effect of using it in the long run. It is available as a supplement like vitamin pills in the form of over-the-counter drugs. There are several Creatine supplement products in the market today. Creatine is available in capsule, chewable and powdered forms. One teaspoon of the powdered form contains 5g of Creatine monohydrate. The recommended dosage is 1-2 teaspoons with 8 ounces of water per day. Nevertheless, the dosage can vary depending on the body exertion. Athletes usually follow a dosage cycle comprising of loading and maintenance phases.

1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy – consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.
4. Get plenty of rest. Both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won’t grow if you don’t build adequate recovery time into your training program. Similarly, you can only optimize your body’s levels of testosterone and growth hormone if you spend enough time sleeping.
5. Consume quality supplements. In order to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.
6. Don’t overdo aerobic exercises. Your aim is to increase muscle mass therefore you don’t want to burn excessive calories that could be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don’t forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.

It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. Pec workouts are relatively easy to perform and to develop in the early stages, simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

Three Safe but Effective Recommended Pec Exercises:

1. Incline dumbbell press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell flyes – 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
3. Push-ups – 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with, you should incorporate your pec workouts into a program similar to the one suggested below:

• Day 1: Biceps, Back, Abs
• Day 2: Hamstrings, Shoulders, Abs
• Day 3: Quads, Forearms, Calves
• Day 4: Triceps, Chest, Abs

For the first couple of weeks, you will complete one set of these pectoral exercises and then you’ll have to add one other set each week to a maximum of three sets. At the end of three months, you will be ready to move on to more intensive intermediate level of your chest workout routine.

]]> http://www.1muscle-building.com/best-chest-exercise.html/feed 0 http://www.1muscle-building.com/how-do-i-eat-healthy.html http://www.1muscle-building.com/how-do-i-eat-healthy.html#comments Mon, 31 Jan 2011 06:55:18 +0000 Alex Manson http://1muscle-building.com/?p=495 What To Eat To Be Healthy Without Losing Taste?

While you may be very interested in changing your diet so you can enjoy better health, you’re probably a bit concerned about having to eat food that tastes terrible. However, eating healthy doesn’t automatically mean eating without flavor!

Thankfully, there are several ways you can consume healthier alternatives without losing the taste, and it mostly depends on how much creativity you put into your meals.

Try these 8 tips for healthy food preparation options that guarantee great taste:

1. Abandon the frying pan. Deep fried food can be really tasty, but unfortunately far from healthy. However, you can easily replace the deep frying process with baking or grilling. In fact, you’ll end up with juicier meats by baking or grilling properly. ?
2. Use fresh herbs and spices. Instead of using powdered seasons with additives, why not consider substituting those with fresh herbs and spices? They’re definitely more natural, which is a plus. But they also have much more powerful flavors than any store-bought powdered variety you try out.?
3. Replace unhealthy sides with tasty salads. As much as you love to indulge in a serving of macaroni and cheese or potato salad, you’re doing damage to your body each time you do. So why not replace them with yummy salads, to which you can add cheeses and dressings, and still end up consuming fewer calories than the unhealthy alternatives??
4. Replace simple carbs with complex carbs. Simple carbs are simply bad for you! White breads, cakes, and white rice have very little nutritional value. Instead, try complex carbs like whole grains, legumes, and sweet potatoes. By consulting your trusty recipe books, you can turn those healthy carbs into explosions of flavor!
5. Eat lean meats. If you’re a meat lover, you can relax! You can still eat meat and do so healthily by ensuring you buy lean cuts. Instead of grilling burgers and hot dogs on Super Bowl Sunday, you can treat your body to a nice, lean, juicy steak. Top that off with some baked potatoes and you’ll have a healthy, yet delicious, meal!?
6. Marinate meats. To get the most from your healthy meat options like salmon, turkey and lean steak, marinate them for several hours before cooking. Using something like low-sodium soy sauce to marinate can really result in great flavors.?
7. Make your own sauces. Sauces and dressings don’t have to be scratched off your healthy foods list entirely. However, the store-bought ones do! Replace those with homemade dressings and sauces that allow you to control which ingredients you put in. Getting healthy, juicy barbecue chicken is very possible when you do your own sauces.?
8. Substitute fruit juices with real fruit. There’s that sweetness about fruit juices that makes them appealing to kids and adults alike. However, you should avoid the excess sugars found in them at all costs. Instead, have some whole fruit that can be just as enjoyable but much better for your body.

Following these eight tips will help you let go of the mindset that deep fried or sugar infused foods are the only ones that are pleasing to the palate. Healthy options definitely exist if you’re interested in treating your body right.

All your meals can be tasty and healthy at the same time. There’s just no way you can beat having food with good flavor and great health properties. That’s the perfect combination!

]]> http://www.1muscle-building.com/how-do-i-eat-healthy.html/feed 0 http://www.1muscle-building.com/shoulder-exercises-know-your-muscles.html http://www.1muscle-building.com/shoulder-exercises-know-your-muscles.html#comments Thu, 27 Jan 2011 02:26:18 +0000 Alex Manson http://1muscle-building.com/?p=487 A Couple of Familiar Shoulder Exercises

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part.

This is how it should be: as you progress through the various stages of learning, you’ll understand what’s more efficient for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program.

In this article we’ll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell lateral raises: this exercise provides the best way to develop the lateral head of the deltoid.
• Hold the dumbbells at the sides with the palms facing the thighs.
• Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.
• Pause.
• Lower with control to the starting position.
2. Bent-over dumbbell lateral raises.
• Bend over at the waist with the knees slightly bent.
• Raise the arms up and to the sides as high as possible.
• Pause.
• Lower with control to the starting position.
]]> http://www.1muscle-building.com/shoulder-exercises-know-your-muscles.html/feed 0 http://www.1muscle-building.com/steroids-and-muscle-growth.html http://www.1muscle-building.com/steroids-and-muscle-growth.html#comments Sun, 23 Jan 2011 12:45:10 +0000 Alex Manson http://1muscle-building.com/?p=484 You’ve been going to the gym everyday and working your butt off. You drink protein shakes, eat loads of chicken, and see some muscle gain and you are happy. Then you notice that the new guy at gym is getting big real fast. He only started 3 months ago and he’s putting on size like there’s no tomorrow. Why is that?

Obviously he’s on roids and you are starting to wonder whether you should chuck in the towel or jump on the train. It’s tempting. Why work so hard when you’re only going to see mediocre results compared to the other guy?

Steroids obviously work, but are they worth it? And are they guaranteed?

The Technical Mumbo Jumbo:

Hundreds of distinct steroids have been identified in plant, animals, and fungi. The steroids associated with muscle growth are called anabolic steroids.

Anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division of tissue and bone. They not only effect muscle tissue but various other organs as well. Testosterone is the most potent natural anabolic steroid.

Testosterone is primarily secreted in the testicals of males and the ovaries of females. It is the principal male sex hormone. On average, the adult male body produces about twenty times the amount of testosterone of an adult female’s body.

Testosterone naturally increases in males at puberty and causes these effects:

• Increased libido and erection frequency
• Pubic hair extends to thighs and up toward umbilicus
• Facial hair (sideburns, beard, mustache)
• Chest hair, periareolar hair, perianal hair
• Increased tendency for violence or aggressive
• Subcutaneous fat in face decreases
• Increased muscle strength and mass
• Deepening of voice
• Growth of the adam’s apple
• Growth of spermatogenic tissue in testes, male fertility
• Growth of jaw, brow, chin, nose, and remodeling of facial bone contours
• Shoulders widen and rib cage expands

Using Steroids: The Risks:

The side effects of using anabolic steroids vary depending on the type of drug, dosage, duration of use and individual sensitivity and response.

To be straight with you, there are more stories and myths about steroid effects than you can poke a stick at. But some of the more common and documented effects include:

• severe acne,
• high cholesterol,
• high blood pressure,
• impotence,
• and mood swings.

So if you think you can handle that, then you’re all set… Well, not really.

Besides the shrunken testicals, people who take large doses (like what’s needed for muscle gain) can lose control of their emotions and become irritable and really aggressive. Little things can make them hysterically angry. This is what is called “roid rage“.

A case study published in the Australian Medical Journal (165:222-26) reviewed the evidence concerning the effects of anabolic steroids on the mind.

The case centered on a 29-year-old bodybuilder who beat his wife to death using a weapon described as a claw hammer. While he committed this horrific act, his four children were in another part of the house. He then shot himself in the head. Before this incident, his home life had been described as “happy”".

This man had used steroids off and on for years, and seven weeks before the murder, he had used a steroid stack consisting of Winstrol-V and sustanon, both injectable steroids. A later urine test showed that he also used Valium, a muscle relaxant and anti-anxiety drug.

This doesn’t mean if you take steroids you are going to lose it and become an angry incredible hulk. But it definitely rings warning bells.

More Bad News: The problems don’t stop when you stop taking roids either. People who use steroids can develop a dependence on them. That means they will go through withdrawal when they stop using. They can feel sick to their stomach, have headaches, sweat a lot, feel dizzy and be depressed.

And also, they are illegal (In case you were wondering):

Steroids are legal for use by veterinarians and doctors but it is illegal to sell or buy them on the street. When steroids are sold on the street or in a gym, they are often mixed with other things which only increases your risks.

Steroids are also banned from amateur sports like the Olympics and most professional sports. Several Olympic athletes have lost their medals after they were tested and found to have used steroids to bulk up.

Are they Guaranteed:

Steroids are going to increase your muscle mass – Hands Down.

That doesn’t necessarily mean your chest and biceps are going to pop out of your shirt first. There are some cases where users experienced very little gain on their chest and massive gain on their shoulders and traps. Who else wants to become the next hunchback? Not me!

]]> http://www.1muscle-building.com/steroids-and-muscle-growth.html/feed 0 http://www.1muscle-building.com/muscles-of-the-arm-and-shoulder.html http://www.1muscle-building.com/muscles-of-the-arm-and-shoulder.html#comments Fri, 21 Jan 2011 21:11:57 +0000 Alex Manson http://1muscle-building.com/?p=482 In this article we’ll get to know the muscles that make up the shoulder and arm

.

In this article, we’ll examine the muscles that make up the shoulders and arms. Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows:

1. Deltoid. This is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards.
2. Rotators. These are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions.
3. Biceps brachii. The biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front.
4. Triceps brachii. The triceps covers the the back of the upper arm and consists of three sections – the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow.
5. Brachialis. This muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways.
6. Forearm muscles. The forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you’re working, the better you’ll be able to judge what’s needed to make improvements.

]]> http://www.1muscle-building.com/muscles-of-the-arm-and-shoulder.html/feed 0 http://www.1muscle-building.com/gaining-muscle-mass-quickly.html http://www.1muscle-building.com/gaining-muscle-mass-quickly.html#comments Thu, 20 Jan 2011 02:38:09 +0000 Alex Manson http://1muscle-building.com/?p=475 Want To Know How To Gain Muscles Fast?

There’s no secret! If you want to know how to build muscle faster, you’ll have to squat. The squat is the best way to gain muscle, and on your entire body frame.

Concerning bodybuilding, there are three types of people

1- There are those that make things happen. They calculated and know very sure what they want, then they take action and get it no matter what happens. They single mindedly pursue their ambition and they will ultimately succeed. In bodybuilding, they want to grow big and strong with big huge muscles. They SQUAT and squat and squat again. Have you ever seen anyone who is big, have huge muscles and have a well proportioned body like a Greek god who does not squat? Never! 2- Then, there are those who watch things happen. They will savor the world around them. Then say, we will see what happens next. If it works, well we will decide if we are gonna do it. These are the majority of the average Joes. They want to grow big muscles and be strong and muscular but are reluctant to make the effort to include the squat in their workout routine. Even if they do, they will do it haphazardly and will give up before they achieve their objectives. Then the excuses will flow. "Squats are too hard on my knees" or "Doing squat will stunt your growth" or "Squats are for my back" or "I just want a well toned body." Excuses from sour grapes. That is why average joes just remain well… average. We will debunk those excuses later in this article. 3- Finally, there are those that are always saying "Omigosh! What happened?" Needless to say, these people are the ones oblivious to what is happening around them. They will walk leisurely on a treadmill reading a book at the same time when others are raising their heart rates to improve endurance and burn fats. They are the ones doing dumbbell curls after dumbbell curls when others are doing bench presses, dead lifts and squats. They are the ones who ask the champions why the champs are growing bigger muscles and getting fitter all the time whereas they are at the gym longer, more regular and yet not achieving any result. They will take note of the advises and the next time you see them, they are back to what they were doing before. Reading that confounded book on the treadmill. They actually expect changes to take place by doing the same things. How is that possible? Then they will say, "Ah… but you are just lucky to have good genes!" What nonsense!

To build muscles fast and big, you must SQUAT!

The squat is often touted as the king of exercise and is grouped together with the dead lift and bench press, collectively called the Big Three for power and muscle mass building. If you want to build big muscles and enjoy a symmetrical physique, you must squat. Period. In most gym, the squat rack is collecting dust. Why? Because most people think that their legs will be hidden by their pants. Why bother? How dead wrong they are. Wait till you see them in their shorts or swim wear. You will see Spiderman ..er ..I mean spider legs. Another reason why people avoid squatting exercises is because the squat work on many major muscles and is grueling work. When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop. Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise.

• Isn’t that supposed taxed your strength, endurance and your cardio health?
• Isn’t that the best exercise?
• Isn’t that why the results from squats will be astounding?

As an added bonus to building big muscles , you will be burning fats like crazy since the squat, given the intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose body fat. And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone, resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just befuddles me why, with all these benefits, people are avoiding squats like a bubonic plague. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big! If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks. Not just your lower body. Your entire frame will take on a different form. A total body transformation. Guaranteed! You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don’t cheat yourself and substitute squats with leg presses. They are of a different class!

Debunking Excuses!

It’s bad for the knees – In fact, it’s on the contrary. Just like the muscle tissue in your body strengthens when exposed to stress, the tendons, ligaments and other connective tissues in your body will also thicken in response to weightlifting. That means, it actually improve knee health when you squat. It also strengthens all the muscles around your knee and thus providing your knees with support when the muscles are strong and less stress is placed on the knees on your day to day activities. I know. I used to suffer from knee pain until I started squatting and now, my knees are in perfect health that I can even play competitive soccer. Knee problems only occur when you squat improperly like resting at the bottom of the movement or letting your knee protrude over your toes. It’s bad for my back – For the same reasons about strengthening your tissues, squats also exercises your lower back. When done in correct form, it actually builds strong muscles on your lower back and not only correcting you from bad posture that results in a bad back, it may even give you a healthy strong back. Again, it will only hurt your back if done in poor form like bending forward or doing it with a rounded back instead of arching it during the movement. It’s bad for the heart and will give high blood pressure – Sure, your blood pressure will rise as your heart will beat faster from the exercise. That is only temporary and not dangerous unless you already have those problems in the first place. Other than that you are actually exercising your heart and cardio vascular system to strengthen it. How can that be dangerous? Don’t most exercises elevate heart rate and increase blood flow? Then they should ban the treadmills and close all swimming pools! Do you buy that nonsense? So, now that you know that squat is the king of bodybuilding exercises, are you the type that makes things happen or are still contend to be wondering what the heck happened?

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