Do Bodybuilders Need Supplements To Gain Muscle?

Should you take supplements? This question must have certainly crossed your mind.

“Do bodybuilders really need supplements to gain muscle? ”

Let’s examine that question.

The first thing to look at when trying to answer the million-dollar question about whether bodybuilders need supplements to gain muscle (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

The big question is, “do you we really need supplements?”. Basing this on need, you have to consider what your body does and does not require. Let’s take a look at some different scenarios….

“Are supplements to gain muscle mass and strength something that bodybuilders need in order to experience gains in size and strength? ”

Here’s your answer, my friend…. A big, resounding NO!

These companies are simply trying to increase their revenues, so it’s up to you to realize that you do not need supplements to gain muscle mass or become stronger.

If you eat adequate protein, carbohydrates, and fats (preferably from whole foods) and train with full intensity, you will definitely see a big difference in your muscle size and strength.

Supplements to gain muscle are not necessary. ’Nuff said. It is possible to get bigger and stronger without them.

So supplements to gain muscle should be completely avoided by bodybuilders, correct?

Nope.

Let’s examine the second definition.
“Is using supplements to gain muscle mass and strength something bodybuilders should do to become as huge and strong as they possibly can? ”

Here comes the million dollar answer…. For sure!

Even though you don’t need supplements to gain muscle mass and strength, they certainly ARE essential if your goal is to become as big and strong as you possibly can. When you invest in the right products and utilize the correct dosage you will gain an extra edge and see quicker gains as opposed to someone who hasn’t gone down the supplement route.

If you can spend a few extra bucks on supplements to gain muscle and maximize your gains, it seems like a logical step to take considering the endless hours of hard wo
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rk and dedication you put in at the gym and at home.

The question you simply have to ask yourself is, “how much are my muscle gains worth to me? ”

If the cost of a bottle of creatine is worth that extra boost in strength, then go for it! If buying a tub of whey protein can make your eating plan simpler to follow, then why not go for it?

“Are supplements to gain muscle really necessary? ”

If you are looking for the most significant gains possible in terms of muscle mass and strength, then a straightforward and simple supplement plan should definitely be one of your priorities.

These four basic supplements are ones that I strongly recommend:.

1) Whey Protein
2) Creatine
3) High-Potency Multivitamin
4) Essential Fatty Acids

These four basic supplements help in strengthening your body, increase your fat burning capability, and add to your lean muscle mass. Keep away from worthless supplements that drain your pockets with no results—stick with these four that have a proven track record and are worth their weight in gold.

Consider these options to help give you an extra edge and reach your muscle-building goals more effectively.

By: Rick Yoe

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“Want an unfair advantage in building the powerful, muscular new body you’ve always dreamed of? Visit the following website and gain instant access to a free 30-part email course jam-packed with killer muscle building tips” www.musclegaintruth.musclenfitnessclub.com

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Get The Best From Your Workout Routine For Muscle Building

If you’re avoiding the gym on purpose because you feel intimidated and out of place among those people who have really huge muscles, don’t be! Truth is, gym have all the right equipments needed for you to gain those muscles, without really needing to invest in any of them personally for your own home.

Chances are, those who make you feel really uncomfortable were probably just like you once, at some point of their life. Instead you should consider making friends with them to learn some of their muscle building techniques! After all, they’ll know a thing or two about building muscles since there are obvious results now.

Many of them will have different views and tips on the easiest way to get bigger. However, bear in mind that you should not just follow everything you hear from them, after all, everyone have a different disposition, your genes and body type should be taken into consideration for the most effective muscle workout routine to gain muscles.

In this article I’m going to share with you some of my tips that I often tell others. Like I’ve said before, do not just follow blindly. Try to incorporate some of these tips inside your muscle workout routines to have the maximum effect when performing muscle gaining exercises and the body that you’ve always wanted.

Free weights are an incredible exercise routine that you should not do without in your workout routine. While strength machines have their advantages, they’re fixed and they will always work the same muscle group if you perform the same exercise at the same machine. The point here is not to make you choose free weights over machine, instead you should view this as a how to incorporate free weights into your muscles workout routines. The advantage of free weights exercises is that it allows you to reach and strengthen more muscles group than a machine can possibly do.

One of the worst advices you can hear is to exercise the same muscle group everyday, not only it does not help your muscle to grow; you’ll end up being a lot more injured and lose a lot more mass tissues than if you just left them alone.

Muscle tearing is part of your muscle gaining process, it happens when you exercise a muscle group. However, can you imagine the conse
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quences if you just tear them down everyday without ever giving them a chance to recover? Mass muscles tissues loss is to be expected, therefore the best way to do so is not to work the same group everyday, instead allow a 2-3 days rest period while you start on your other groups. Allow your body a chance to take over and repair while you sleep and rest.

One simple way to do so is to exercise your whole body instead of just focusing at one specific area. From your chest to your shoulders, biceps to abs, your back to your legs, there are plenty of room to improve and to work on! Also, who says working out is boring and repetitive? You can make a difference and make it fun for yourself! Find different exercise methods for each different area of your body and try them out, rotating them between sets and see how your muscles feel performing different method of exercise.

Lastly, do not compromise your form for speed or simply for completion. Truth is your workout session will be the most productive when you work each rep in a controlled, smooth motion that contracts the muscles group the exercises are meant to. Not only it speeds up your muscle building process, it keeps you away from harm’s way as well!

By: G.Correll

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Getting a proven muscles workout routines can help saves you frustration in finding the best way to build muscles. Understanding how your own body works and develop a highly customized workout plan can be difficult without knowing some body building basics! Therefore, get essential building information here!

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3 Ways For Skinny Men To Gain Lean Muscle And Roar With Confidence

Are you someone who wants to be confident, but doesn’t feel that with their current body that they can be? Have you tried all the self-improvement tips, only to find they all go out the window when you’re out in public? The problem starts in your head. No you’re not crazy, but if you’re a skinny guy, it’s most likely that you’ve established a negative habit of viewing your skinny body as something that holds you back. You can change your body for the better if you find a muscle routine that suits you. Make sure the muscle routine has these three things:

1. Protein-rich diet: if a muscle routine only has weight lifting and fitness, you can be assured that you’re body will actually take away muscle, instead of help you gain it. The reason why body builders always rave about the virtues of protein is because it’s what makes them big. Steroids are basically concentrated protein in a chemical form. Junkies are injecting pure protein into their muscles; that’s why they’re so freakishly big. The good news is you don’t have to do that to gain lean muscle. Focus on foods like red meat, legumes and whey. If you find a muscle routine that only pipes on about supplements, avoid it. They’re most likely out for your hard-earned cash. Natural, raw foods are the way to go.

2. High mass, high intensity: a muscle routine has to have high mass and high intensity otherwise you can’t keep gaining lean muscle mass. The reason why everything works initially is because you’re body is not used to the force being exerted upon it when you’re exercising. If you keep doing the same things after a while, it doesn’t matter if you’re doing it longer, you will only drain your energy and possibly lose muscle mass. You have to experience “muscle overload” when you work out, that is, doing weights until you physically cannot lift anymore. This can be done by lifting heavy weights, then for each repetition you do, adding on more weight until you can’t lift it. Any muscle routine programs that talk about “bicep day”, “pectoral day”, “glute day”, toning or shaping muscles should be avoided by the man who wants to gain lean muscle.

3. Rest!: This point is unfortunately not discussed in many muscle routine programs. If you find a muscle routine program which looks good, but does not address rest,
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how often to have it and how much you should have in comparison to how long you work out, avoid it! You only gain lean muscle mass when you sleep. This is because your body has time to stabilize and your muscles, in this still phase, will “regroup”, meaning the fibers will thicken and when you wake up, you’ll have more raw materials to work with. You’ll be able to lift heavier weights and the process will repeat itself.

You can gain lean muscle, but only if you follow these three rules. The basis of any good muscle routine program should talk about these three rules and if you follow it religiously, your body will improve and your confidence along with it.

By: Cheng K.

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You have to find a muscle routine program which talks about nutrition, the specific mass you should lift and how long you should lift it for, as well as the right amount of rest. The popular fitness magazines are don’t have the answers. If you’re ready to get up in the morning, look in the mirror and see a confident alpha male staring back at you, click here.

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Gaining Muscle Fast: How To Build A Massive Back

I am amazed at how far off-base most people in the gym really are.

Even though everybody wants to gain muscle fast, there are few people who really know how to do to it.

Most lifters want a huge chest and a set of arms to match.

So, they work on endless sets of bench presses and barbell curls trying to get those rippling muscle gains.

Obviously, their dream of gaining muscle fast doesn’t happen.

While gaining muscle fast in your chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger muscle group that most people severely neglect in their training programs.

The muscles of the back: traps, lats, spinal erectors, rhomboids, and lower back muscles are so much more important.

It’s no secret why most lifters do not pay attention to these all-too-important muscles…

1) The back is not easy to see in a mirror and is definitely not a “showy” muscle.

2) Back training certainly puts more stress on the body than any type of chest or arm training can.

3) Most bodybuilders don’t realize the significance of these muscles.

I’ll tell you a little secret…

Trying to appear wide, thick, and powerful is achievable in a short time span once you have a well developed back.

70% of your upper body muscle mass is in your back!

Nothing can replace the upper body thickening effect of gaining muscle fast in your back – resulting in big, bulging lats and a set of wide, tall trapezius muscles.

You need to get off that bench press, put down that EZ-curl bar and allow me to share a simple, step-by-step workout for you to use that will not only help you in gaining muscle fast, but will also build a muscular back.

Here are four major movements to properly develop your back…

1) Deadlifts

This is one of the most important lifts. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift when gaining muscle fast is a priority.

The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong
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, thick back muscles.

The deadlift stimulates growth throughout the entire back complex and is the cornerstone of any effective bodybuilding routine.

2) A vertical pulling movement

Are you ready to target your lat muscles and enjoy that wide, v-tapered look from behind?

Some examples of vertical pulling movements are exercises such as chin-ups, lat pull downs, and v-bar pull downs.

When it comes to gaining muscle fast, I recommend a basic overhand chin-up to get the job done.

This is the most important of all vertical pulling movements and will stimulate your lats to the max.

3) A horizontal pulling movement

Otherwise referred to as “rows”, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats.

Stick to a basic free-weight rowing movement if you want to gain muscle fast.

I recommend bent over barbell rows, although bent over dumbbell rows are a good choice too.

4) A shrugging movement

Even though this is not as important for gaining muscle fast, using a shrugging movement at the end of the workout can help target the upper traps and develop a mountainous back.

You can use a basic barbell or dumbbell shrug.

In conclusion…

Deadlifts – 2 sets of 5 to 7 reps
Overhand Chin-Ups – 2 sets of 5 to 7 reps
Bent Over Barbell Rows – 2 sets of 5 to 7 reps
Barbell Shrugs – 2 Sets of 10 to 12 reps

For optimal gains in back size and strength, the above routine is ideal.

I’m still seeing steady progress in both back size and strength after using this same routine for many years.

Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.

By: Sean Nalewanyj

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Access Your Free Gift: Discover the honest truth to building muscle quickly with Sean Nalewanyj’s famous 8-part basic weight training course.

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Build Muscle Lose Weight Fast!

After my before placement 7 Ways to Build the Exercise Habit, Leo asked me to carve an 8-week encode to build muscle and lose fat.

However, I believe with the intention of to contain long-term accomplishment, the set up should befit your lifestyle. It should befit a liking.

Therefore this article is not an 8-week encode. It�s a listing of unadorned ways to build muscle and lose fat. Tips with the intention of worked meant for me and my readers. And estimate I beg your pardon?: You will be able to build muscle and lose fat in 8 weeks using these tips.

Build Muscle. The fastest way to build muscle is to walk stronger. The stronger you are, the stronger you�ll look. Get into strength training. Do barbell workouts with the intention of knock several muscles by the same schedule: Squats, Deadlifts, Overhead Press, and all that.

Start with an clear barbell. Learn the task system. Increase the authority progressively. If you don�t know everywhere to begin, check unacceptable the Beginner Strength Training Program: It takes 3 era 30 mins a week.

Nutrition. You need solid nourishment to walk stronger and build muscle. Keep the nourishment healthy and you�ll lose fat. Some tips:

Protein. 1g/lbs every day. Meat, capon, fish, eggs, and all that.
Fat. Balance omega 3, 6 & 9 intake: Fish smear with oil, saturated fat & olive smear with oil.
Veggies. All kinds, especially untrained fibrous veggies.
Fruit. Also all kinds. Eat veggies and/or fruits with each meal.
Water. 1 liter for every 1000 calories you use up.
Whole grain food. Oats, rice, pasta, breads, �
Eat foods with the intention of extend in their natural state. Avoid whatever thing with the intention of comes unacceptable of a box. Avoid trans-fats. Limit jettison food consumption to as soon as a week. Quit drinking juice. These unadorned tips will craft a tall difference in a very abrupt schedule.

Lose Fat. Strength training will build muscle while decreasing your body fat. Eating healthy will foster decrease your body fat. If you need to lose a fate of fat or if you�re in a hurry, these tips are meant for you:

Cardio. Do 30 mins of cardio similar to your strength training. Three era a week by moderate intensity will fix. The goal of cardio is to burn fat, not
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to exhaust physically. You must breathe heavier than as by have a break, but not gasping.
Cut calories. Track your food intake using Fitday. Start intake 18x your current body-weight in lbs. One week shortly: Slice 500kcal. Check the balance lone week shortly again. Did you lose authority? If you did, keep intake the same amount of calories. If not: Slice an added 500kcal.
Whatever you fix: Don�t starve physically. Fat is emergency storage space meant for your body. If you don�t lunch your body will footing the fat and burn muscles. That�s the opposite of I beg your pardon? You�re similar to. Only slice calories if you don�t improvements.

Women. Building muscle, bringing up the rear fat and strength training meant for women is same as meant for men. The individual difference is women contain other hormonal profiles than men. Meaning women will until the end of time contain minus muscle crowd and more body fat than men.

But the talk to is the same. Follow these tips and you�ll walk results. You won�t walk bulky if you don�t overeat and stay away from steroids.

Vegan & Vegetarian. Leo is a vegan, and other readers of Zen Habits are moreover vegans or vegetarians. You�ll discover profusion of samples of vegans and vegetarians who built muscle. It can be made. But you might contain minus results than meat-eaters.

Red meat contains saturated fat and cholesterol which raises your testosterone levels. Testosterone is looked-for meant for muscle. Ask your doctor meant for a blood-test. Eat red meat meant for 2 months. Do an added blood-test. Compare testosterone levels.

Eat lots of dairy products: Milk, eggs and cheese if you�re vegetarian. Don�t assent to the actuality with the intention of you�re vegan or vegetarian operate as excuse. You can build muscle.

Motivation. The preeminent way to keep physically spiced up is to agreed goals & track your improvements. The classic extent is not your preeminent tool. Here are better ways.

Fat measurements. Measure your body fat weekly using a fat caliper.
Pictures. Take pictures each 4 weeks.
Blood test. Check healthiness improvements.
Strength stats. Keep a training journal. New strength is more muscles.
Weigh extent. Only abuse it as soon as a week. Each Friday meant for model.
I advise you to keep an online journal. Put it on Zen Habits Forums or on Forum. You�ll walk pointer & you won�t feel isolated anymore in I beg your pardon? You�re frustrating to realize.

Expectations. Don�t believe the advertise in the magazines. You won�t walk ripped in 8 weeks. However you can build muscle and lose fat in 8 weeks.

What I wrote in the leading: 8 weeks is a begin. It learns you with the intention of you can transform your body if you desire to. One of my readers lost 40lbs fat & built 20lbs muscle in 10 months by age 55. You can fix it. If you desire to. Persist and you�ll walk here.

By: JduncanMD

Article Directory: http://www.articledashboard.com

Have you ever wanted to lose weight build muscle?Lose weight gain muscle & start to be more confident in public!

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By Vince DelMonte

Here are four ‘little known’ how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!

Are you sick and tired of people telling you how to gain weight. It probably sounds like this:

“All you have to do is eat, eat and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s not totally your fault you are skinny…

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!

Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easily,

is like taking money advice from somone who inherited a fortune

or is making money illegally.”

You must think outside the box and give up the excuse of being a “hardgainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as ‘undeweight’ or ‘skinny’ ever again. Start following these simple steps and don’t be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Four simple how to gain weight action steps to start growing like a skyscraper!

1. Double it up.

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!

2. Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up – absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down you skinny pencil neck!”

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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By Vince DelMonte

There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will ‘bulk’ for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So that leads us to the next question you’re probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You’ve probably already heard of the guy who claims he’s added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

A natural trained individual can hope to achieve about half a pound to one pound of muscle per week – if he’s doing everything correctly. If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needed to eat insanely high calorie intakes.

The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that’s going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained – which as I’m sure many of you already know, is not a pleasant experience.

So next time you decide you are going to do a ‘bulking’ phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don’t have to deal with this.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before.

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By Vince DelMonte

How would you like to learn how to gain weight fast?  If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge.   Most likely you just got home from the Mandarin buffet and still can’t budge the scale.  You could live on McDonald’s and Pizza Delight and your Ferrari style metabolism would simply burn it off.  In a world that is obsessed with losing weight – you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

“All you have to do is eat, eat, and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”

You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as ‘underweight’ or ‘skinny’ ever again. Start following these simple steps and don’t be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up – absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry.  I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients.  Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating.  Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft?  Instead, eat a high caloric meal loaded with slow releasing carbohydrates,  proteins, fats, vitamins, minerals and fiber.    Here are some of the best choices:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is to sip on a calorie-rich drink during your weight training sessions?  Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day.  Now have an extra workout drink before your workout and extra workout drink after your workout and that’s easily an extra one pound per week.  Only use this technique if you are weight training at a very high intensity.

7.  Live the motto, “Never Stop Eating”

Did I hear you say, “But I’ll throw up if I eat all day?”  Maybe… Is it necessary?  Of course not.  But this is a part of pushing your body’s threshold.  Don’t worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases.  Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same.  Is that what you want?
Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple.  Executing is a whole different story.  It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Eating is a part of life.  Your body gets its nutrients from food.  Sometimes we can go overboard with our eating habits and it can result in gaining weight.  One issue with food is emotional eating. 

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions. 

Everyone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions. 

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.  Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.

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Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for toning exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.
1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

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