How To Lose Fat While Retaining Muscle

How To Lose Fat While Retaining Muscle

Virtually anyone who has participated in a bodybuilding or weight lifting routine has asked this question. The entire premise behind bodybuilding is to add muscle while losing fat. It's what we think when we look in the mirror, it influences what we eat, how we train and what supplements we buy.

The exception of course, would be the guy or girl who's metabolic rate is so genetically high that their only concern is adding weight to their already lean frames. But for the majority of the population, the age old secret of being able to burn our unwanted fat while building or at least retaining muscle mass seems elusive and difficult at best.

Bodybuilders and fitness experts will tell you that building muscle requires food. It's impossible naturally to add lean mass to any skeletal frame without additional calories to feed and grow your new muscle fibers. However, those same experts will also tell you that the only way to get rid of those pesky love handles is to reduce your calories. So what is the answer? Is there an exercise and diet plan that even exists for this scenario?

The short answer to this is no... but there are several logical approaches to this that can still help you reach your fitness goals. I've listed below some general guidelines that you should consider if you're training is not giving you the results you want.

Change The Way You Eat: Completely change the way you look at breakfast, lunch, and dinner. Adopt a technique called grazing, where you eat every two to three hours instead of three meals a day. Professional bodybuilders have been eating like this for years and for good reason. By consuming small portions of protein and complex carbs systematically throughout the day, we are maintaining a more balanced level of amino acids in our bloodstream for the constant repair of muscle tissue.

Additionally, by eating frequent meals we are forcing our digestive system to work overtime which in turn, burns more calories. This burning of calories contributes to an overall change in our metabolism allowing us to burn calories at a more efficient rate even when we are resting.

Split up Cardio and Weight Training: Another excellent approach in our quest to burn fat while building muscle is to separate the times we weight train from when we do our cardiovascular workouts. These two categories of exercise are both necessary and helpful, but they are both designed to do two completely different things.

Weight training tears down muscle with the intent of rebuilding stronger, once it has been repaired. Repair can only happen when the right nutrients are shuttled to the fatigued muscle group via the bloodstream. This is why the first hour after weight training requires a feeding of proteins and carbohydrates so as to optimize your muscles ability to get stronger.

Conversely, aerobic or cardio activity is to burn fat. The fat burning results from these exercises depend upon the length of time, intensity, and the amount of sugars (carbohydrates) present in our bloodstream. By doing your cardio with less carbs in your body... and by waiting at least 30 minutes to eat after completing it, you give your body a much better chance to use fat cells for energy rather than carbohydrates.

Eat And Train Smarter: By including these tricks into your daily regimen you are really improving your body's ability to build muscle and burn fat when it's supposed to. Medical studies may not be conclusive with the best approach to burning fat while holding on to precious muscle, but many professional athletes and fitness experts are big proponents in the timing of our meals and the scheduling of strength-training versus aerobics.

George C Taylor has been a fitness enthusiast for over 25 years. He currently resides in Southeast Asia where he works as a freelance writer for internet marketers and web masters all over the world.

Article Source: http://EzineArticles.com/?expert=George_C_Taylor

How To Lose Fat While Retaining Muscle

Muscle Building Workouts - Basic Exercises for Bodybuilding Beginners

 By Talha Azeem

Muscle building is the most favorite among men. There are some people who live for bodybuilding. It is also a passion among young boys to build their body to attract females. This is 80% true for most guys. Others do bodybuilding simply to maintain their shape. If you ask which parts of the body you want to improve then all they want is huge muscular chest, bigger arms and six packs. That's all most guys want to achieve in their bodybuilding journey.

Here I am going to discuss some basic bodybuilding workouts which are best to build upper body in a V-shape. They help to gain some muscle for guys which are starting bodybuilding.

Bench Press:
Bench press works on your chest and is the most efficient workout for your chest. Lay on a flat bench in a well balanced way while your face facing upwards. Grab a bar and position your grip with equal to the distance when your biceps and forearms making an angle of 90. Lift your bar and push it upwards till your arms are fully stretched. Now take it back slowly and slightly above your chest. This completes your 1 rep. Now repeat it with 10 reps and then take a 1 minute break. Repeat whole exercise 3-4 times.

Flying:
Flying isolates your chest and bring them in a wide position.
Sit on the bench and grip both hands on the handle. Slowly bring them in front of your chest and let them go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.

Pully:
Pully works on your wings. Sit on the bench and grab the hanging bar with full wide grips on both sides. Pull the bar slowly till it touches behind your head and slowly let the rod go back to the starting position. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.

Cable Rowing:
Rowing also works on your wings. Sit on the seat while your feet on the flat surface. Grab the handle of the machine and pull it till it touches your abs. Remember don't move backwards while pulling and your back must be straight. Slowly bend yourself slightly and let it go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.

Standing Curl:
Standing curl mainly focuses on your biceps. Take a rod while standing and make your grip equal to shoulder width while your palm facing in the direction of your face. Lift your rod slowly till it comes in front of your chest. Remember to fix your knees and then lift the rod. This completes your 1 rep. Do it again till 10 reps. Repeat whole exercise 3-4 times.

Alternate Dumbbell Curl:
This workout is similar to standing curl but you've to take dumbbells instead of barbell rod. Take dumbbell on both hands while you are sitting and your palm facing in the direction of your face. Lift your right dumbbell till your arm is bent fully while keeping your knees still. Then move your dumbbell back slowly to staring position. Do this with your left dumbbell. This completes your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.

These are the basic exercises with light weights which you have to do during your first 10-15 days then you will move to further exercises. These exercise will help your body to build its shape and then you will be able to lift heavier weights.

Remember to take sufficient amount of protein, carbs, and skim milk after every 3-4 hours to ensure proper building of your muscles.

Here you can find a complete guide to build muscle, which contains essential information on muscle building workouts and proven weight training, diet, and other important aspects of bodybuilding. Visit Muscle Building For Skinny Guys

Article Source: http://EzineArticles.com/?expert=Talha_Azeem

Basic Bodybuilding Training Tips To Build Muscle Mass Fast

 By Dane C. Fletcher 

If you are one of the countless populace out there looking for a right and smart means to increase your muscle mass, then you must read this piece! Many people have their own reasons why they should undergo body transformation, but whatever their reasons are, there are a lot of ways for you to spin the clock and establish fast in gaining muscle mass you desire.

There are many various approaches to greater muscle mass. Workout is the product of time, effort, and self-discipline. But before you get concerned into this type of exercise in search for the perfect body in the shortest-dated attainable time, it is necessary that you must learn the ABCs of building mass workout to surely be familiar with your body and the route of gaining muscle mass. You should remember that proper workout should institute aptness with the demands and fit for the body.
You've perhaps noticed quite a few ads for supplements and many other perfect body aids that assert to be speedy ways of building muscle. They are not just expensive but not effective as well. With the present crisis of today, money matters a lot for average earning people, therefore they make sure their venture in building mass workout wouldn't be of waste.

Eating a well-balanced diet and eating the right kind of foods makes you healthy and helps build strong bones and muscles. With the implementation of a good exercise and articulating the significance of weight training that focus in helping you tone and strengthen your muscles, right timing must also be strictly observed. Putting too much pressure on yourself, tarnishing your building mass workout by doing too much and spending too much time at the gym may possibly lead you to disappointment and dissatisfaction leaving you worn-out and exhausted without attaining the image you want.

With the combination of these strategies, achieving the muscular body figure you wish for won't be impossible. When doing building mass workout, you have to be a person with an optimistic mind, body, discipline, and patience in order to reach your goal.

Getting the muscles you desire would not happen quickly, but it will happen if you strictly follow a suitable schedule. Remember that you don't necessarily need to exercise strenuously. Giving yourself a break, letting your body relax at proper intervals is also important and I must say the best way to have fun while enjoying watching your body transform into a perfect one! A good workout plan, indeed.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

What's The Best Food for Natural Bodybuilding? Bet It's Not What You Think

 By Mark A Ament 

Bodybuilding The Natural Way
Looking at some of the best natural bodybuilding supplements on the market thre are two ingredients common to most of them. The first is hemp seeds or hemp seed powder shows up in many of them because of it's incredibly high percentage of protein - 24% by weight. And second is Maca powder, which natural bodybuilder rave about. Looking further into the nutritional details of Maca, I discovered that there's a very good reason for that.

Why Natural Bodybuilders Love Maca Powder From Peru
I uncovered 7 major reasons why people interested in building their bodies naturally use and recommend Maca Powder.

1. Maca raises energy in a balanced way - Let's face it, if you want to build your body, you've got to exercise and move and to do that you need energy. One of the properties of Maca is that it boosts energy, but it does so in a balanced way, unlike caffeine, carbohydrates or sugar. This gives you increased endurance and muscular stamina which allows you to work out longer and more intensely. Interestingly, a boost in energy is one of the reasons people indigenous to the Peruvian Andes have traditionally used Maca. At high elevations where oxygen is scarce, Maca supports faster muscle recovery. Maca nutritional profile
2. Maca is a good source of quality protein - Maca powder contains 4 grams of protein per tablespoon. There is some debate among natural bodybuilders as to how much protein a person should have daily, but the average recommended is about 1.5 grams per 1 KG of body weight. If you weigh 60 KG, for example, you would take 90 grams of protein or so. That figure is based on animal proteins, which are harder for the body to assimilate. Vegetarian bodybuilders need to consume less protein because the body breaks down plant proteins easier. Maca, although not nearly has high as hemp seeds in quantity, is indeed a high quality source of vegan based protein. If you take just 2 tablespoons per day, you already get 8 grams of protein in addition to Maca's other benefits.
3. Maca is anabolic - The word "anabolic" itself means "building up muscle," and that's something Maca helps to do. Several of the natural bodybuilders I researched attest to this fact. Jeff Anderson of naturalbodybuildingtips.com says: "My day always starts with a protein shake. This typically consists of a vegetarian protein source like rice, pea or hemp protein, or some combination of the three. Blend 30-40 grams of protein in 8oz of organic coconut milk and 8-12 oz water. I also add a banana, some mixed frozen berries, a Tbsp of cacao nibs, and 2 Tbsp maca powder to naturally increase my testosterone to build more muscle."
4. Maca balances hormones for both men and women - Maca works as an adaptogen, which means that it adapts to the needs of a specific body based on health condition and gender. Both men and women can benefit from taking Maca for increased athletic performance and bodybuilding because it stimulates the production of balanced levels of appropriate hormones: testosterone for men and estrogen for women. That makes Maca unique among all supplements for muscle building.
5. Maca reduces the size of the prostate - Studies have shown that Red Maca in particular reduces the size of the prostate gland. This is important of course for older men. But it's also important for any males who have ever tried steroids of any kind. Steroids enlarge the prostate, which can lead to some life threatening consequences. Taking Red Maca appears to remedy the situation.
6. Maca is suitable for vegan and raw food vegan bodybuilders - There are some amazingly accomplished natural bodybuilders who've created their strength exclusively through raw food vegan foods. Quality Maca, like ours is always vegan (unless in gelatin capsules) and raw (not treated with heat) except for Gelatinized Maca.

Does Maca Really Work as A Supplement For Muscle Gain?
Although Maca has been used for over 3000 years stretching all the way back to Incan warriors who took it in training and preparation for battle, it only became known outside of Peru in the 1980s. Since then natural bodybuilders and athletes have used it in their training. Here are few examples:

• Stephen Alrin (a.k.a Thor Bazler), author of "Raw Power - The Power of Raw Foods, Upwerfoos and Building Strenght and Muscle Naturally" has used Maca for years and includes it in all his natural raw food bodybuilding supplements.
• Mike Adams, the Health Ranger of http://www.naturalnews.com says this about Maca: "Many bodybuilders use instead of artificial steroids have long been on the natural power of Maca tuber. Maca naturally stimulate the body's own production of testosterone and it gives visible results in strength and endurance sport."
• Peter Ragnar, who has performed various world class feats of strength as a 100% raw vegan, told us that he has gotten great gains in strength using Maca and hemp seed powder.
• Finally, Bijan Anjomi, who captured the title of "Mr. Universe - Natural Division" three times - in the years 1993 and 1994 at ages 51 and 52 - - and finally in 2003 at age 60, did so as a vegan and taking Maca.

Maca is now also making it's way into the mainstream. Here's what Dr. Oz said about it on Oprah Winfrey's website:
"In the heights of the mountains, Peruvian tribesmen get energy by sucking on maca (Lepidium meyenii) plants. This turnip-or radish-shaped vegetable from the mustard family has been used as food and medicine, to promote endurance and improve energy, vitality, sexual virility and even fertility. The data on its increased energy effects seem strong, but the reported side effect is insomnia. It can be obtained in a powder at many stores (Whole Foods, etc.) or from reputable dealers on the Internet. A single teaspoon (that's the dose in the studies) can be added to blender drinks, pancakes and other food products. The teaspoon keeps you going all day long."

How Much Maca To Take For Natural Bodybuilding
Most bodybuilders and athletes I know and talk to take between 1 and 3 tablespoons of Maca per day. At those levels one kilo (2.2 lbs.) of Maca powder will last 45-60 days.

Finally if this article has you curious, I invite you to check out the best selection of Maca Products and Maca information anywhere. Red, Black, Cream, Gelatinized Maca and more from The Maca Team. http://www.raworganicmaca.info

Article Source: http://EzineArticles.com/?expert=Mark_A_Ament

Body's Natural Body Building Supplements

Right now, the athletes, bodybuilders and health enthusiasts are more aware of the supplements that are healthy and unhealthy. They know that using of steroids as muscle mass grower is prohibited. They prefer healthy foods and hard work in order to achieve their most aimed body, which are stronger, leaner and well-formed muscles.

These supplements contain nutrients that are good for building muscles. These types of supplements are better because they not treated with chemicals that may cause harm to your body later on.
Some of the natural bodybuilding supplements are:

Protein - it is important in our cell in the body. Protein is used for making and repairing the damaged tissues due to intense activities. It is also a building block of cartilages, skin, bones and blood. Protein is a macronutrient that means a huge amount is needed in the body daily. High amount of protein intake daily is necessary because the body cannot store protein unlike fats and carbohydrates. When the body needs protein, the only way to intervene with it is to take enough protein. Good quantity of protein will more likely shed off your fats while feeling full because protein are the most time consuming during digestion process. The good sources of protein are brown rice, meats, eggs, nuts, legumes, and tofu.

Carnitine - is produced by the liver and kidneys. Their main purpose is the transportation of fats in the cell for the metabolism of fats, the product would be energy. This energy will help the bodybuilder to prolong the training because there is enough energy supplementation. It helps you to decrease fats and at the same time gain muscles. Red meats, asparagus, poultry, avocados and peanuts are some foods rich in carnitine.

Glutamine- works as a natural bodybuilding supplements by maintaining the muscle mass by preventing the muscle from breaking down, prevent infections by boosting the immune system, maintains cell volume and hydration, it the most needed nutrient for intestines because it maintains the structural integrity of the colon. It also helps in recovering from a draining workout and stress of the body builder. The good source of glutamine includes beef, chicken, fish, dairy products and legumes.

Creatine - are found in tunas, salmon and red meats. The foods rich in protein are more likely rich in creatine as well. This is a very good natural bodybuilding supplements because it produces an extra energy for workouts, decreases the feeling of having fatigue and promote gaining of muscle weight.
Food is the primary source of having a good and healthy body. Although there are times that, the food we eat cannot sustain the energy needed by the body during workout that is why it is recommended that you, as a bodybuilder, will take natural bodybuilding supplements.

Wanna find out more about natural Body building products? then visit our site for know also best Muscle builder supplements.

Article Source: http://EzineArticles.com/?expert=Max_A_Ross

Effective Ways Of Training And Maintaining Female Body Building

By Gunn Rayson 

Most people are still stunned when it comes to female body building. They often view women with muscles as manly but actually, women with muscles appear sexier and more attractive than women with limp and fat body. Women feel accomplished once they build their muscles well, as it can be more difficult for them compared to men. Males have testosterone that aid largely in building muscles while women do have this but in a little amount. That's why several body building female tips have surfaced but which of these are reliable? Just continue to read this article and discover which of the common tips are facts or myths.

Follow the Appropriate Muscle Building Diet
Of all the methods laid out by experts, this is probably the simplest yet most effective way to female body building. Daily routines without the proper diet will only put female body building to waste.
Eating the right amount and right type of food will aid in a female body health. The following are the nutrients needed throughout the body building diet:

Foods high in protein - Basically, protein is the building block for muscles. In a much simpler form, protein becomes amino acids that last longer in the body than glucose in the form of carbohydrates. Amino acids are also responsible for tissue and muscle repair. Eating this mostly during the whole diet together with water will provide faster results. High amount of protein is found in beans, lean meat, tuna, and turkey.

Carbohydrate sources - Energy is needed while working out and the body uses glucose as its main source for energy. One nutrient is converted easily into energy and that is carbohydrate. Depleting sources of carbohydrate will also deprive you of sufficient energy needed for working out. Best carbohydrate sources for working out are brown rice and wheat bread.

Water - Whether you're on a diet or not, water should be consumed properly every day to transport nutrients and excrete wastes effectively. It is part of female body health as sufficient consumption of water also provides moisturized skin and healthy hair and nails.

Workout the Right Muscles
People may think that working out is very easy, so they try it out on their own. That's a big no-no! Exercise should be done properly and this is carried out by seeking an expert instructor. Female body building is better known by the experts rather than doing it alone. By examining the body type of their client, weight training instructors will determine what type and sequence of workout is appropriate for the body.

More and more scientists have continued their search on the benefits of muscle building diet for women. This increases strength and helps lessen the chances of bone reduction that results to osteoporosis. However, some still do not prefer female body building as it robs them their femininity.

Every person has a unique body structure. What others may think as beneficial may not be as beneficial for you. Different muscle building female tips are available but it is best to seek professional advice first on female body building.

Different tips and pointers are available online for women's fitness Nevertheless, seeking expert help on bodybuilding for women is best prior to engaging on it.

Article Source: http://EzineArticles.com/?expert=Gunn_Rayson