There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide body with correct nutrients essential for gaining muscle. High quality protein, which body breaks down into amino acids, should be centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.

Another factor is selection of right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in reduction of weight. For maximum muscle gain, focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist main muscle in performing a complex lift.

The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have patience and motivation for building a powerful body with a consistent diet and exercise schedule.

Exercise Guidelines for building muscle:

Weight training involves use of equipment that enables variable resistance. This resistance can come in form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, more muscle fibers stimulated. The exercises that work large muscle groups are called compound (or multi-joint) movements that involve simultaneous stimulation of many muscle groups. These compound exercises should be foundation of any weight training program because they stimulate most amount of muscle in least amount of time. Multi-jointed free weight exercises like bench press require many stabilizer and synergistic muscle assistance to complete lift.

Free weight exercises like dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing weight levels, they should work on becoming familiar with proper form and execution of each.

When was last time you focused so much on a task that you forgot to eat? You did not really forget, but you were too much interested in what you were working on to stop doing it and go to fridge. Years ago, when your body was slim and your head swollen with projects, did you ever think that to be a grown up would not mean to be responsible and free?

Stop looking for somebody to sue: nobody shovelled food in your mouth. Stop whining about commercials that influence you: nobody tied you up in front of telly. Stop opening your mouth and closing your mind.

You know, everybody know, that higher education, lower weight. If you point at a person you know who has a PhD and 30 extra pounds, you act exactly as those people who say that there is no correlation between smoking and lung cancer since their grand father died of old age after having smoked thousands of cigarettes. I don't write for you. Bye bye!

Now that we are between us, let's move on to main point. How much does this portrait look like you: - You often feel incredibly bored, - You think that you are more worth than what you show, - If you were given a new start, you would lead your life differently, - You cannot help wishing something else than getting up to go to work each morning, - In fact, it looks sometimes so vain that you'd rather stay in bed.

Do you recognize yourself? If yes, choice is limited: either you fall in a depression, or you feed your brains. Since in order to get out of a depression, you would have to feed your brains, jump directly to second solution!