How to Gain Weight and Build More Muscle!

Written by Anthony Ellis


Continued from page 1

Bench Presses - worksrepparttar chest, shoulders, triceps

Overhead Presses - shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bar Dips -shoulders, chest, arms

To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.

Eating guidelines for building muscle:

A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eatingrepparttar 147871 right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.

When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and userepparttar 147872 allrepparttar 147873 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.

Duringrepparttar 147874 past 20 years there have been great developments inrepparttar 147875 scientific understanding ofrepparttar 147876 role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Sorepparttar 147877 balance between protein, carbohydrate and fat should be maintained.

Sorepparttar 147878 focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulaterepparttar 147879 largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.

A Mass Gaining program is incomplete withoutrepparttar 147880 timely measurements to monitor your progress. Without it, you won't know how exactly your body is responding to your diet and training routine. Just looking inrepparttar 147881 mirror and guessing is not acceptable. If you want to start getting great results, you must developrepparttar 147882 habit of accurately tracking your progress. This also providesrepparttar 147883 motivation to continue withrepparttar 147884 weight gain schedule and forrepparttar 147885 further progression. So even though you have a very thin body type, and havenít been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.

References:

1) http://www.fastmusclegain.com/part1eating.htm

2) http://www.fastmusclegain.com/part2weights.htm

3) http://www.fastmusclegain.com/part3muscle.htm

4) http://www.fastmusclegain.com/part4suppl.htm

5) http://www.fastmusclegain.com/part5monitor.htm

6) http://www.skinnyguy.net/tips.html

7) Lambert CP, Frank LL, Evans WJ. Macronutrient considerations forrepparttar 147886 sport of bodybuilding. Sports Med. 2004;34(5):317-27

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. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com


To Lose Weight, Feed Your Brains

Written by Gabrielle Guichard


Continued from page 1

Some people might advise you to devote your life to a charity cause. It is another way to prevent you from going ahead of them. Do you think that it would have been a great idea if Pasteur had chosen, out of charity, to visitrepparttar poor instead of inventing "pasteurization"?

Then, chooserepparttar 147797 domain in which you will be able to scintillate. Again, do not be humble. The satisfaction of reaching a goal is proportional torepparttar 147798 difficulty you encounter to reach it. If you aim to learn arranging flowers, sure, you will succeed, but you will feel as bored as today and your thirst for something to fulfill your life will remain as burning as it is right now. You need to be confronted with a task exciting enough to prevent you from dropping it to go out to eat, or to take time to order a pizza. Ifrepparttar 147799 excitement is not rewarding enough, you are going to turn towards "the fridge consolation".

Your goal must also be rather difficult because you are going to need time to change your way of life; so, decide to masterrepparttar 147800 violin, to write an anthology about Roman Poetry, to learn a foreign language or to obtain a degree in chemistry; anything requiring your intellectual faculties to fully work and that you will not be able to complete in a couple of weeks is an activity that deserves to be chosen. Of course,repparttar 147801 better you like your goal,repparttar 147802 greater your chance to reach it, but do not worry: usually, we are attracted by what we guess we are good at.

Not only "decide" to change, make your decision official: proudness will help you to go onrepparttar 147803 day you are tired or disheartened.

Multiply your chances to succeed by eliminatingrepparttar 147804 childish desire for "telling them". If you suffer from not being estimated at your true value, make yourself known to your own eyes. The rest will come. Within three years you are going to gain higher education that will lead you to higher income while losing extra weight.

Sure, people will notice.

Gabrielle Guichard, a French teacher who can be reached on http://GabrielleGuichard.com and listened to on http://FrenchPodcasting.com


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