Lose The Belly Fat

Posts Tagged ‘build muscle up’

Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Don't pump iron for more than 45 minutes per session. This is because training for long periods of time causes the body to release a hormone called cortisol. This hormone induces the body to ignore carbohydrate and fat stores as a form of energy and uses the bodys muscle sinstead. Of course you do not want to be doing this. What's more the testosterone level which promotes muscle growth falls at about the 45 minute mark aswell. This double combination will stop muscle growth in its tracks. So get into the gym workout hard and intensley and then get out. Cortisol levels are also much lower when you are sleep so sllep for aslong as you can and make the most of this muscle building time.

2) Do the squat exercise and then do some more. This is the king of all exercises but how often do you actually see people doing these in the gym? Not too much. This exercise is truly a whole body exercise requiring extreme effort in the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, gripping the bar and keeping good posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and can also help build bigger biceps too as they help keep the bar steady. You can also shift a huge amount of weight doing the squat which is another reason it is great for building muscle. What is more it has a unique and powerful systemic effect and uses the aerobic system a lot. If you have trouble doing this exercise properly then the other exercise that is also great is deadlifts.

3) if we are talking about gaining muscle then less is certainly more. Most people find it hard to cosnume enough calories to build muscle up. To build muscle up a surplus amount of calories are required to build muscle up. If you are working out hard then you have to eat a lot of calories. Some people never do this and therefore they'll never gain muscle no matter how much or often they pump iron. Taking on board more calories is going to help but by also reducing the amount of training you do you will also reduce the amount of calories you require to build muscle up. As previously mentioned workouts that last 45 intense minutes are more than enough and many people will make better gains in even shorter workouts. You may wish to include cardio training in your schedule to maintain good general health which I agree with but don't overdo it as this type of workout will again reduce that amount of calories available for building muscle.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

Technorati Tags: bigger biceps, build muscle up, weight gain tips

Spending hours in the gym to build muscle up and not making progress? Great news! There is every chance that there is just one reason stopping your from masive gains. Just this simple knowledge can help increase your power to build muscle up. For many beginning bodybuilders this will be the first time they have heard of it and as such it could beneift them greatly.

So what is the secret? A new drug or something?

No definitly not. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

What is cortisol?

Cortisol is a human hormone secreted throughout the day and produced in response to weight training or other types of stress. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

What exactly does it do?

Well it increases short term memory, helps rid the liver of toxins and helps regulate blood sugar levels. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However critically it does diminish muscle because it aids in the body using muscle for energy rather than fat. this is the reason that workouts should be under an hour long. After this they will actually be inhibiting their progress not speeding it up!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Attempt to restrict your caffeine intake as this also makes cortisol levels increase.

3) Make sure your workouts take less than an hour. Stay focussed wear headphones if you need to avoid talking to people.

4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.

With those building muscle tips in mind you should be able to give your workouts a great boost and help you to build muscle mass more efficiently.

Technorati Tags: build muscle mass, build muscle up, cortisol, muscle building

Spending hours in the gym to build muscle up and not making progress? Excellent news! There is a real cahce that just this one oversight is stopping you from building muscle up fast. Once acknowledged and dealth with properly this knowledge can boost your progress a great deal. For many beginning bodybuilders this will be the first time they have heard of it and as such it could beneift them greatly.

So what is this unique secret? A new amazing routine or something?

No not at all. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

Exactly what is cortisol?

Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

what precisely is its role?

Well, it actually improves short term memory, helps detoxify the liver and aids in regulating the blodds sugar levels. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However it will decrease muscle mass as it promotes the use of muscle as energy and not fat. this is the reason that workouts should be under an hour long. After this they will actually be inhibiting their progress not speeding it up!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Keep your workouts down to one hour in the gym. Put headphones if you are easily distracted.

4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.

With those building muscle tips in mind you should be able to give your workouts a great boost and help you to build muscle mass more efficiently.

Technorati Tags: build muscle mass, build muscle up, cortisol, muscle building

There are many reasons that people want to make their biceps big. For the majority of people a day at work involves wearing a tie. This of course means that only your biceps are really visible. Possibly this is one of the reasons why some people are fascinated with getting huge biceps. It seems a little strange then that lots of people seem to be able to get big pectoral and shoulder muscles but struggle with increasing bicep muscle mass.

Are you making this common bicep training error?

Shifting heavy weight is what makes your muscles grow. The heavier the weights you can lift the stronger and therefore bigger they become. However if the bicep muscle is isolated on its own in certain exercises like concentration curls then it is not possible to shift a great deal of weight. This then makes it more difficult to stimulate muscle growth. In short many trainers are doing the wrong exercises to build bicep muscle mass.

So how come I see bodybuilders using concentration curls?

Well, quite simply concentration curls are really an exercise for sculpting and shaping the biceps and not for mass. If you have normal sized guns then you have very little muscle to shape so concentration curls are a waste of your time!

So what exercises ought I to do for big biceps then?

You need to be shifting heavy weight with your guns for mass so try underhand grip pullups, bent over rows and indeed any other multi-joint back exercise. These exercises all utilise much heavier weight. Yes, that is partly because they are training the back muscle too but the side affect is to stress the guns hard. Furthermore have you ever seen anyone with big biceps who did not have impressive back muscles? No, big biceps are linked with big back muscles.

So, in brief conclusion use the major compound back exercises and perhaps standing barbell curls also in order to give yourself the best chance of increasing your bicep muscle mass! Keep the concentration curls for a day when you do have big guns.

So if you want to build muscle up on your biceps train your back hard, eat lots and rest plenty! Apply these muscle building tips and you will make your biceps bigger fast.

Technorati Tags: biceps, build bigger biceps, build muscle up, get huge biceps

Holding down two jobs, meetings to get too, kids to pick up from school and so on there are so many distractions, pressures and time constraints that if we are not careful can only lead to one thing… not enough time to plan and arrange your meals. As regards muscle building nutrition then this is the ultimate crime. The main reason is it can often lead to consuming fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat content that contains very little fat content mixed with very little in the way of quality energy. So, if it is not possible to avoid fast food restaurants then what can we eat for decent muscle building nutrition?

Here are a few golden rules for eating at fast food restaurants in order to build muscle up:

Avoid the apparently good value for money drink and fries. A simple portion of medium sized fries will stuff your body full of around 200 calories including around 400 calories with around 20 grams of fat and the drink will provide you with around 200 calories with heaps of sugary content!

make sure you always choose the grilled option. You can save about 80 calories that come mostly from fat by consuming a McDonald’s grilled chicken sandwich rather than a premium crispy chicken. A simple selection choice but often not stuck to.

Skip the dessert if at all possible. Go for the kiddies size if you really have to have one of the many sugary snacks available.

Ensure that you do not use too much of the sauces. A good deal of these are extremely high in fat content with not much muscle building nutrition. You know what I mean, those small little packages containing mayo, tartar sauce and so on. Do yourself a service and give it a miss.

Is there anything I can eat if a fast food joint really is the only option?

If you want to build muscle food that you could eat at McDonalds would be:

For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will yield you with 420 calories, 10 grams of fat, 51grams of carbohydrates and 32 grams of protein. A Honey Mustard Snack Wrap (Grilled) would yield 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the Sesame Ginger Dressing that is low in fat. Probably the best option is the Caesar Salad Grilled Chicken that provides 220 calories, 6g fat, 12g carbs and 30g of protein.

If however you reside in Australia the choices might look slightly different as follows:
A Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.

Excellent breakfast selections would include an Egg McMuffin which gives your body 300 calories, 12 grams of fat, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.

I hope that gives you some idea of exactly how you can eat relatively healthily even at a fast food joint if you make the correct choices. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.

Technorati Tags: build muscle up, Burn The Fat Feed The Muscle, muscle building nutrition