Meal 1, 6 eggs with cheese. Meal 2, 1 chicken breast and a large salad. Meal 3, 8 oz hamburger in a spinach wrap. Meal 4, 10 oz broiled fish and steamed veggies. Meal 5, Muscle Milk protein supplement. Meal 6, 12 oz broiled tilapia and steamed veggies. By anybody’s rating I ate plenty of food yet I was not hungry and I lost a good deal of weight. A recent study by the American Journal of Clinical Nutrition demonstrated that people lost weight and did not feel excessive hunger on a high protein. The proponents of this study determined that that a high protein diet created a greater degree of appetite satiation than did either a high carb or high fat diet. Lose weight without feeling hungry, is this the Holy Grail of weight loss? High protein diets even with low carbs gives the body everything it needs to rebuild itself. An individual can lose fat and gain muscle at the same time on a high protein low carb diet.

What does this mean for people trying to improve their bodies? This means with a little discipline and organization an individual can lose weight without starving and without getting weak and feeble. We all know as a nation, we collectively need to lose weight. I call on our leaders to do their part and direct the masses in embracing high protein/low carb lifestyle eating.

About The Author

Joe Kozma is South Florida’s premier personal trainer. He is a master trainer who has been practicing over twenty years. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides body makeovers, strength gain, body sculpting and more. See the results his clients have attained clients at his Fort Lauderdale Fitness website http://www.joekozma.com

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Overall, this is not a negative thing; especially with the Center for Disease Control predicting that obesity (which is already considered an epidemic among US youth) will soon become the number one preventable killer in the US, overtaking cigarette smoking. Yet lost within this maze, and haze, of weight-loss drive are naturally thin people who face a different challenge: they want to gain weight; not lose it.

The Problem of Gaining Weight

The saying “a little information is a dangerous thing” applies quite dramatically to the problem of gaining weight. The information available – anecdotes on the web, ignorant health care “experts” who have not actually researched the problem of losing weight – is generally of poor quality. In fact, the strategy “just eat more to gain weight” is far too often the well-meaning — but woefully incompetent — advice prescribed to naturally thing people who want to gain weight.

The impact of this ignorance is a cycle that involves two concepts: misinformation and misunderstanding. At first glance, these two words may seem synonymous. Yet, as briefly described below, they both have their separate roles to play in the problem of gaining weight.

* Misinformation stems from poor quality information, including anecdotal data that has no scientific basis, which leads people to attempt implausible and sometimes dangerous weight gain programs.

* Misunderstanding stems from the lack of results due to the misinformation phase noted above, and leads to the erroneous conclusion that a naturally thin individual “cannot gain weight”.

Despite this dramatic problem, correcting this knowledge gap is possible, and involves three strategies:

1. Appropriate Nutrition

2. A Complete Training Program

3. Intrinsic Motivation and Keeping Up Progress

Each of these key aspects are discussed below, but it is essential to note that they are integrated; no element is more important than another, and they work in a holistic, reinforcing system.

Graining Weight via Appropriate Nutrition

In the weight loss world, the word “calorie” is one of the more dreaded terms; and it’s not uncommon to find self-proclaimed diet foods that promise to help eaters burn more calories than they consume. For naturally thin people who wish to gain weight, however, the challenge is reversed: you need to ingest more calories than you burn.

Unfortunately, that simple phrase – “you need to ingest more calories than you burn” – represents the totality of most anecdotal (and inept) advice provided to naturally thin people. True, while the end of gaining weight is to ingest more calories than one burns, there is so much more information that must be conveyed. You could just eat ice cream all day. That has plenty of calories, right? But you would simply get fat. Why? Because all calories are not created equal.

Yes you must eat more food, but not more junk. Otherwise, the end result of ingesting “junk foods” (those that contain high amount of saturate fat, trans-fat, sugar and processed carbohydrates) is that an individual may “feel” physically bigger, but that increase will be simply an increase in unwanted fat. Even worse, is that the desired weight gain will not be concurrent to this increase in body fat, since fat tissue weighs so much less than muscle tissue.

The most stunning visual pointer of this biological reality is looking at Sumo wrestlers. Indeed, while these powerful men possess a great deal of muscle, unlike bodybuilders or heavyweight boxers, they are often best characterized by their enormous stores of fat; and all of that fat tissue comes from a steady diet of calories from fat (many Sumo wrestlers ingest startlingly unhealthy amounts of junk food).

On the other hand, calories derived from high quality sources of protein, complex carbohydrates and healthy fats are unarguably more beneficial for adding lean muscular weight.

Foods that are high in protein include: whey protein, lean beef, poultry, eggs, fish and dairy products.

Calories from protein are efficiently converted into muscle when supported by an exercise plan (which will be discussed below), and the general rule of thumb while strength training is to ingest 1 gram of protein for every pound of body weight. This is typically more than the USFDA Recommended Dietary Intake, which suggests about 50 grams of protein per day for adult males. However, this recommended amount is intended for moderately active adult males who do not need (or want) to gain weight.

Complex carbs are found in potatoes, rice, whole grain breads and beans. Healthy fats are found in olive oil, flaxseed oil, avocadoes and raw nuts.

Another general rule is that you should consume protein as a part of every meal, and meals should be eaten in small portions throughout the day as opposed to large meals 1 or 2 times a day. Calories from protein can help ward off a dramatic insulin spike that would otherwise greet fat calories (such as after one eats a candy bar or piece of cake).

Avoiding this insulin spike, or at least preventing some of its damage, is critical for gaining the right kind of weight (muscle) and avoiding the wrong kind of weight (fat).

A Complete Training Program

There are more training programs available than can be catalogued; and this is, in itself, not negative. It simply means that different people, with different strength training goals, can follow a program that most effectively reaches their goals. What can be negative, however, is when someone focusing on gaining weight is provided with a training program that is either incomplete, or completely meant for someone else; such as someone who wants to lose weight, or convert existing excess fat into muscle. Find a program that is “specifically” designed for your goal.

The most effective kind of strength training for “our” needs, involves free weights. True, machines and other exercises are better than nothing at all but free weights cause the most stress on muscle fibers, and that is precisely how muscle is built (through the tearing and repairing of miniscule muscle fibers).

A typical strength training program for weight gain all almost always includes compound free weight lifts like squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of weight used for each, the amount of reps, and the frequency of training, will obviously be customized to suit your body type, current strength, and strength training goals.

It’s also important to note is that training too often is both dangerous and counter-productive. More training does not equal more muscle. The body does not become stronger during exercise; it actually becomes stronger during the repair period between exercising. This is rather non-intuitive, but it’s a basic scientific fact. As such, it’s critically important for people to avoid over-training, and to build in appropriate rest periods between reps, sets, and workouts.

Intrinsic Motivation and Keeping Up Progress

This may be the most neglected component of an effective weight-gain system, yet it’s easily as important as the other two noted above.

The problem of motivation is typically not one of starting. Many people have the will and desire to start a weight gain program; at least, they do for the first few times. Where motivation makes – or breaks – a weight gain program is when it comes to monitoring progress and maintaining muscle gain.

This doesn’t imply that people are weak or uninterested in progress; actually, it’s rather more complex than that. Though 1,000 people may focus, on the same day and at the same time, on gaining weight effectively and with measurable muscular results, it’s not an exaggeration to say that each of these people will experience something different. Some of those differences will be profound and visible; other differences will be subtle and difficult to put into words. The dilemma here is that people may start doubting the validity of their program when their progress (or lack of progress) does not mirror the results achieved by someone else. Or worse, some people may truly start doubting their own ability to “ever gain weight” when they see someone else making apparent progress towards their weight gain goals.

The remedy to this dilemma is contained in the term “follow-through”. The key to successful weight gain lies fundamentally in one’s ability to follow-through with a program, and to stick with it, while at the same time making appropriate adjustments to exploit gains, and avoid disappointment. Ultimately, if the nutrition and strength training components are in place, achieving weight gain goals are merely a matter of time and effort; and that is where motivation plays it’s most important role.

Typical proven strategies to ensure motivation remains high and continuous include: adjusting workouts to add some variety and avoid boredom; using visuals (such as a before and after picture, or a video) to monitor progress; writing down (realistic!) goals; measuring physical improvements on a bi-weekly basis; measuring mental/psychological improvements on a bi-weekly basis; staying focused, and of course, taking breaks when necessary.

Putting it All Into Place and Taking Action

As noted earlier, there is a disconcerting amount of poor quality (or no quality) information available that purports to help naturally thin people gain weight. The majority of this harmful information revolves around “eating more”; which, if it works, simply leads to the creation of permanent fat cells. Unfortunately, for naturally thin people stuck in this cycle of misinformation and misunderstanding, their choices are to either remain thinner than they’d like, or put on fat pounds and risk a high body fat ratio or even obesity.

Thankfully, however, nothing needs to be created in order to help naturally thin people succeed in their weight gain goals; scientific advancements or miracle cures are not required. Simply, what is required is action based on what is already available, and what has been noted above: proper nutrition, effective strength training and self-motivation.

Ensuring that these three elements are present is the unifying theme that is common to almost every successful weight gain story that has ever been written, applauded, and admired.

Former “skinny guy” Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world.

This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries and boasts the largest private weight gain forum on the Internet, with well over 13,000 members at http://www.fastmusclegain.com

Click here to view over 200 user testimonials: http://www.fastmusclegain.com/testimonials.html

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The name of the muscle building game is GO BIG, GO HEAVY or GO HOME.

Yo, most guys who want to build lean muscle mass are not lifting with the right intensity to make any gains. Just look around the gym, do any of those dudes look any bigger than they did 6 months ago? No! They are not lifting heavy enough, they aren’t using intensity to help them build bigger muscle faster and they are not using targeted weight training exercises.

Muscle must be stressed and pushed beyond their limits during each and every training session in order to grow.

You have got to lift heavy, using powerful multi joint exercises to shred the muscle fibers and force them to adapt.

So how heavy is heavy enough?

The key to building lean muscle mass fast is to make sure you are shredding the muscles and forcing them to heal and expand. You have to lift considerableweightto achieve this. The definition of heavy is as much weight as you can possibly lift for 6 repetitions. In other words, the absolute maximum amount of weight you can lift 6 times without puking.

How many pounds did you bench last week? Was that your absolute max?

This type of weight training is not for sissy’s – this is the Real Deal. If you want to build lean muscle and burn fat, you must make the commitment to push yourself beyond your perceived limits while performing these intense weight lifting exercises.

So, which weight lifting exercises are best for building muscle?

To build lean muscle fast, you should be performing a multi joint weight lifting routine that forces your body to use multiple muscles simultaneously. This type of gut-wrenching weight training is the most efficient way to build muscle mass. For instance, if you do a set of dead lifts, you are not only building your back, but your quads, hamstrings and glute muscles have to work to lift the weight as well.

Warning! Multi joint exercises will rip your muscles to shreds!

It is vital that you feed your body the precise amount of nutrients to sustain and rebuild themselves before and after executing these heavy-duty weight lifting workouts. If you don’t nourish your muscles they can’t perform optimally during these excruciating training sessions. And without the right amount of protein, they can’t repair, reconstruct and grow.

But you can’t just guess at how much protein you need, 1.5 grams per pound is the average amount of protein everyone uses, and they get average results. You must use the exact amount of protein for you, your body type and your training routine so that you can power through these hard core lifting exercises and get freakin shredded!

So, are you going to keep guessing that you got it right?

Or maybe you should check out the facts by downloading this Free Audio, http://musclemaximization.com/where my trainer and the 2008 Forever Natural Bodybuilding Champion explains his time tested training tactics and teaches you How To http://musclemaximization.com/ in detail.

About The Author

Or maybe you should check out the facts by downloading this Free Audio, http://musclemaximization.com/where my trainer and the 2008 Forever Natural Bodybuilding Champion explains his time tested training tactics and teaches you How To http://musclemaximization.com/ in detail.

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Diet is a huge part of any weight loss program. It is not so much that you have to eat perfect all the time, what is more important is that you need to learn to make wiser choices with your food. Not only are wise choices important when you are eating at a restaurant but also when you are at the grocery store. For example, turkey breast is a muscle gaining protein so you want to focus on healthy proteins such as this one. Eggs, chicken breast, and lean beef are all types of lean proteins that will help you gain muscle fast.

You also want to focus on whole grains such as bread and oatmeal. These types of carbohydrates are good because they provide your body with energy. You will need a lot of energy when doing your workouts and the only way to perform at your best is to eat the right combination of lean proteins and whole grains.

Exercise is the next important thing apart from diet. You need to have a workouts program that combines cardio and strength training. You need your strength training to gain muscle and you need your cardio to burn off calories. Plus, as you build muscle your body will burn calories at a much faster rate because muscle always burns fat.

In order to lose fat and gain muscle you need a combination of diet and exercise. It can be done in a short period of 12 weeks but only if you are committed to both.

Luis is a lifelong health and fitness expert. He has been writing articles for over a year. He recently created a new website that is focused on a Weller butane soldering iron. For more information please visit http://www.butanesolderingiron.net.

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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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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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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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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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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
1000
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

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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?

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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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