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How to Build Massive Muscle - The Secret to a Great Back

When you think of the Mr. Olympia contest, what usually comes to mind?
Yes, massive physiques crammed with tons of muscle, but something else too.
Massive and complete back development.

And it should, after all four of the most dominant Mr. Olympia winners of all time had serious back development.

From Arnold to Lee to Dorian and to Ronnie, all four of these champions owned backs that were far ahead of their competitors.

O.K.
So how can you go about building a back like these champions-one that is massive and complete from top to bottom?

Read on to find out how.

SIMPLE IS BEST
One of the reasons, I feel people do not make as many gains as they should, is because they complicate things.

Bodybuilders feel they need tons of exercises in order for things to go right in the gym.
Not true.

THE BACK ONE TWO PUNCH
After a good a warm-up bust out as many sets as you can of either chins or pull-ups-you can alternate between the two if you would like.

Then move on over and do five sets of five on either barbell bent over rows with an over hand grip or with an under hand grip.

Again, like with the chins and pull-ups, feel free to alternate between the two at every other workout as each version works the back slightly differently--just what you want.

A COUPLE OF POINTS
I know some people might be saying, what if you cannot do very many chins with an overhand grip.
No problem.

Just work on doing one or two more at every other workout and before you know it you will be able to do sets of ten to twelve reps in good form-and your back will show it.

Also, some might think that with just two exercises-four if you count the different grips-this cannot be enough.

True, but again, I feel most people over-complicate things.

Do yourself a favor give this routine a try for a couple of months, provided you are working it hard, and then if you feel you need more you can start adding in exercises like dead lifts and the like.

Lastly, once you get used to the rows, feel free to mix up the rep ranges at each workout-for example at one you can do the five sets of five and then at another you can do sets of eight to twelve and at yet another you can try sets of twenty reps.

Each rep range will work the muscles a bit differently so it is a good thing to mix it up.

CONCLUSION
I know the above routine looks overly basic, but trust me, if you really put your head down and work the exercises hard your back will start to develop in ways you never thought possible.

GO HARD

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

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

How to Build Massive Muscle - The Secret to a Great Back

Bodybuilding Improves Mental Health

Is there really a connection between bodybuilding and mental health? The answer is yes. Before we get into the details and analyze the facts and the proofs that indicate this connection, we have to see the general connection between sports and mental stability.

More than two thousand years ago the ancient Greeks acknowledged the importance of sports and healthy way of living. They had adopted the mentality that in order to maintain a healthy mind you need to have a healthy body.

This connection between body well-being and mind health went on until the recent years where money and profit invaded the sports community leading to a series of negative things like steroids, drugs, over-training, etc. However, for those who still like to train just for their own health things are much simpler.

Bodybuilding and especially amateur bodybuilding, where the demand for high performance is less, can give you a fit and healthy body, but it can also work as a getaway from your daily stress and routine pressure and help you improve your mental health. Let us see how:

Energy Consumption in a Positive Way
Our modern way of life makes it extremely hard to spend our excessive energy. The great majority of the people works at the office or does a job that gives them few opportunities to actually consume the energy that every individual keeps inside him. Bodybuilding is a very creative way to spend this energy and in the same time improves your looks and of course your health. Scientific studies have shown that people who work out are mentally balanced and clear-minded.

Bodybuilding Is Not Just Weights
Many people wrongly believe that people who are in bodybuilding end up looking like the muscle-monsters on the cover of the magazines. Well, bodybuilding is a lot more than that. It combines weight training, cardiovascular training, fitness, and proper nutrition. So, by following all this you improve your muscular percentage, get rid of fat, increase your physique level and as a result you benefit your mental health.

Setting Goals and Having Perspective
Once you start working out in a regular basis you will be the witness of your own metamorphosis. You will be excited by seeing how you add muscles, you start shaping up and how you generally look and feel better. You will be happy every time you reach a goal you have set. This new perspective in your daily life is going to be extremely beneficial for your mental health.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com

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

Bodybuilding Improves Mental Health

Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

By Darin Sewell

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods
The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress
This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again
Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

Bison
Salmon
Turkey
Cornish Hen
Ground Sirloin
Lean Cuts Of Red Meat
Pork Tenderloin
Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates
No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

Whole Grain Bread
High Fiber Breakfast Cereals
Kidney Beans
Navy Beans
Lima Beans
Wheat Based Pasta
Oatmeal With Fruit
Nuts and Edible Seeds
Wild Rice

Combining These foods In To Delicious Recipes Is Easy
Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out at http://www.getmusclemassfast.com.

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

Training Methods for Strength and Muscle Gain

By Chris G Pap

In previous articles, we described various training methods that helped you succeed and reach the targets you have set. The method we will be showing to you in this article is one of my favorites and is guaranteed to make you stronger and bigger in a relatively short time frame. Just a few weeks later you will start noticing some benefits in both strength and mass.

It is a training method called 21 or its alternative variation called 28. The concept is to perform the same exercise in three or four different ways. So, how exactly is this training method being carried out?

Let us say that biceps are scheduled in our today's workout. Starting with the 21 variation of the method, you grab a curl bar and do six regular reps. Continue by doing another six reps only this time you do the motion from the middle and up to the top and you complete the exercise by doing another six from the lowest point up to the middle of the motion range. It is important not to rest between the different moves.

The muscle burn and the feeling of your muscles being on the verge of exploding is unique! You can apply this method to all exercises in every muscle group that you train. Go easy on the weights at the beginning until you have adjusted properly and you have learned the technique. It is also important not to cheat. If you feel that you cannot complete the exercise, then consider reducing the weights or the reps.

The 28 variation of this great strength training method is actually the same as the 21 plus an extra set of reps that are being performed slowly. After completing the six regular reps, continue performing six reps extra slow and then do the upper half and the down half movement. The aim of this extreme training method is to give your muscular system a shock that will trigger the muscle growth procedure. As to the question how long to stick with this program, I would suggest 10 weeks max in order to avoid muscle adaptation.

Do not forget that even the best workout plans need to be combined with proper nutrition, supplementation and recovery time in order to give you 100% percent results. Patience and persistence are also two factors that are necessary while you work hard in the gym.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.

http://www.strengthtrainingmuscle.com

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

Extreme Shoulder Workout

Extreme Shoulder Workout

By Chris G Pap

I am sure that most of you fellow bodybuilders have often witnessed people in the gym, who train hard and spent hours in the gym. I am also sure you noticed that the majority of these people wonder in the gym without any purpose or any specific goal.

Even the ones that are following a workout routine, they often sink in the routine itself and gradually lose their interest.

In this article, I will share with you a hard and almost "shocking" shoulder workout that will boost your delts and give you the interest in training you might have lost over the last period.

Before we get into the workout plan, I must mention that shoulders are quite difficult to develop and you will need all the effort and concentration you can give.

Free weights are always better than machines as long as you keep your "cheating" limited and you are not a beginner. I would recommend starting to train with free weights after six months in the gym.
1) Dumbbell Presses 3 sets x 10, 8, 6 reps and a fourth one without resting until exhaustion. This exercise works for the whole shoulder muscle and gives volume.

2) Single Arm Laterals 3 sets x 12,10,8.
While performing this exercise, keep your body steady by holding yourself with your free hand. Focus on the arm, which is doing the movement and try to hold your arm for a couple of seconds at your eye level. Extremely good for shaping and rounding your shoulders.

3) Upright Barbell Row 3 sets x 12,10,8 reps and a fourth one without resting until exhaustion.
Like the previous exercise hold the barbell for a couple of seconds at the top position in order to maximize intensity. A very important exercise, which is developing perfect trapezious muscle.

4) Reverse Dumbbell Flyes 3 sets x 12,10,8 reps.
With this exercise you will sculpture the rear part of your shoulders.

This is a shoulder workout that will help you develop great symmetrical shoulders. However, you must remember that following this or any other workout routine like a robot will not help you grow dream-shoulders. Always try to add more intensity to your workout program either by increasing the weights or by performing the movements with higher precision. Having well-trained shoulders will also draw more attention to your chest and your arms.

So, just combine the above workout plan, with proper supplementation and protein-rich nutrition and you can be sure that you will achieve your goals.

Keep those muscles pumping!

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

Essential 6 Pack Ab Training Techniques

By Aaron McCloud

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!
Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage
Like I said before, having ripped abs is all about having a low body fat percentage. That's it.
See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.
Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff
Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!
Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio
Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...
Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.

1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water
OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while.
There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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

Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight

By Rob Domarkas

In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you.

Change your eating habits
It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

Start lifting weights to gain high quality lean muscle mass
When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.

Follow a body split workout plan and train large muscle groups on different days.
During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
Do no more than twelve repetition per set and never do more than four sets per exercise.
Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.

For more information about how to gain weight check out my latest Squidoo lens about the easiest way to gain weight at http://www.squidoo.com/easiest-way-to-gain-weight

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

The Mindset, Strategy, and Best Workouts to Build Muscle Fast

Most everyone these days in the weight lifting gyms plan a strategy of high volume body part splits. The beginning of the week starts the high volume weekly parade starting with the chest, back, legs and then arm days. For some people they exercise all the same body parts, but on different days. Studies are now proving that low volume exercises are the best workouts to build muscle.

The high volume way of training has passed down through the years without revisiting whether this form of training is a good rational approach to building muscle. Also in the 60's the appearance of anabolic steroids really got the folks in the gym fired up and gung-ho to increase the volume of their workouts. The prevalent thinking is that you must increase your volume, and if you don't, you will not see any beneficial muscle growth.

People that take this type of approach will swear that you need the higher volume in order to get higher levels of growth hormone secretion. They don't realize that this hormone growth secretion can happen anytime you do any type of physical activity, even from the heat when you take a shower. And we all know we don't gain muscle growth in the shower. The bottom line is the growth hormones produced during the typical workout are not enough to make the slightest difference whatsoever.

If you are not blessed with great genetics in the muscle growth gene area then you are making a mistake by training with high volume lifting exercises. This type of training will drain your amino acid pool and glycogen stores, and this will dramatically increases the time it takes your body to recover. For example, if you do 8 - 12 sets of chest exercises, to really get your body the proper recovery time you should rest for a week. This cuts down on the actual muscle stimulus from your 8- 12 sets for chest to once a week; remember any additional workouts that week are fueled from a depleted amino acid and glycogen pool. Now just think if you cut down the volume, you would benefit more from training the same body part more than once a week because of the extra recover time.

The best workouts to build muscle are those that utilize exercises with lower reps and with heavier weights. You should aim to decrease the total sets per workout keeping them low, and the total sets per exercise should be even lower. I can understand how difficult it is to change from the high volume way of thinking, but you have to get away from thinking that you have to hit every muscle from every angle to induce muscle growth. This is simply not the case; I challenge you to observe your workout gym closely with an open mind. I would be willing to bet there is someone you never see doing hours of weight lifting and cardio who is in tremendous shape. I myself have seen people over the years that I never saw on the treadmill, or bike, or elliptical machine for extended times and they are very muscular with athletic bodies.

This a radical change from the traditional exercise philosophy and there will be proponents of higher volume workouts that will defend their stance. But remember it has always been difficult to change the prevalent ways of thinking. That's fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get the best workouts to build muscle in a fraction of the time I will choose that option every time.

Lee H Dinkins is a health and fitness advocate with a passion for the continuous learning and sharing of healthy lifestyle advice and information, You can check out his latest website at Muscle Gaining Help, where he provides unbiased fitness information including Gaining Muscle Fast, and other fitness tips and help

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

The Importance of Bodybuilding Nutrition

By Chris Kennelly

The focus upon bodybuilding nutrition is an absolute must, regardless of your level of involvement, in other words if you are a serious bodybuilder or just starting out. Some even mention that this is more important than the actual physical activities that bodybuilders do at the gym. The modern day supplement market furthermore offers a wide range of products, which can certainly add to the confusion in terms of which may be right for your specific goals and circumstances. This is where it is often times best to consult either a nutritional specialist or personal trainer at the gym, as to which specific product or products would be best in line with your objectives.

In line with specific supplements is the frequency of meals, which are recommended to be smaller portions and a number of meals spread across the day. The main benefit of this type of 'eating plan' is that helps in boosting the metabolism of the body, a key chemical reaction within the body.

The intake of protein within the bodybuilding nutrition plan is also of critical importance, based upon the fact that the protein is a source of amino acid, which for all intensive purposes are the building blocks of muscle in the body. There are a variety of sources that can be accessed in getting protein to the body, and include the likes of meat, eggs, and poultry. One of the most popular nowadays is that of the protein powders and supplements, and more specifically the whey protein supplements which have been proven to be one of the most pure and effective sources or forms of protein. Additionally these supplements have also been proven to offer the fastest rate of digestion of the protein, which make it ideal for use both prior and after workout and exercise routines.

Hydration is another key concept of bodybuilding nutrition, something which is often overlooked by the newcomer to the body and muscle building scene. This issue is important in keeping the body from dehydrating especially during those intense workouts. Additionally when drinking water specifically, this aids in the detox the process, which from an overall health and wellbeing perspective is essential.

Many of the supplements and nutrients that are specifically formulated for a solid approach to bodybuilding nutrition and the benefit of aiding within this building process are unfortunately not known for their grand taste and flavor. However this should not be the deciding factor when looking to increase mass, and eat according to your exercise routine. Consider the benefits of the nutrients and the supplements and how these will help in your goals and objectives within the training phase.

There are a number of products that are available to help with bodybuilding nutrition, such as Optimum Whey Protein, which offer one of the fastest digestible products available. Sport and Supplements offers the entire range of this brand at value added prices and great customer service.

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

Bodybuilding Meal Plan

By Chris G Pap

Bodybuilding is a very demanding sport. Your goal to build pure muscle is a strict combination of training, resting and above all proper nutrition. That's the reason why you need a bodybuilding meal plan.

Many experts say that proper nutrition gives us 70 and training only 30 percent of what we need to develop muscles. Others claim that it is better to lose a workout than one single meal. Well, they can't be wrong. You can train as much and as hard you want, but if you don't supply your body with the nutrition elements that are necessary your muscle growth will stay limited up to a certain point. There is an even worse scenario where your body starts to metabolize muscle tissue. That is what happens if you don't follow a bodybuilding meal plan. Here is an example of a bodybuilding meal plan for a person of 160 pounds of bodyweight:

• 8: am:
• 1 Cup Oat flakes with skimmed milk
• 1/2 o.z. Honey
• 5 egg whites hardboiled or raw
• 1 Banana
• 11:am:
• 1 Cup Plain Yogurt
• 1 Scoop Protein Shake
• 1 Slice whole meal bread with 2 slices of turkey meat
• 2:00pm:
• 1 Fillet of white fish or beef or with rice
• 1 Salad with 1 Tablespoon olive oil
• 2 Tablespoon Tomato Sauce
• 1 Slice cottage cheese
• 1 Fruit
• 17:30pm:
• 1 chicken breast sandwich
• 1-2 boiled potatoes
• 8:00pm:
Same as 2 pm
• 22:00pm:
1 scoop Protein shake

This bodybuilding meal plan is just an example of the time gaps between the meals and how you should divide your meals daily in order to intake the protein and the carbohydrates you need. You can alter it if you have certain preferences to some foods, but you have to keep in mind that you should intake 1 gram of protein for each pound of bodyweight and 50 percent of your daily calorie intake should come from carbohydrates. You must also try to keep your fat consume limited. You can always add olive oil. Furthermore, remember never to consume carbohydrates (bread, pasta, potatoes, etc.) after 18.00 or the most 19.00 because it will probably get stored in your body as fat.

In addition to this bodybuilding meal plan, you must stay focused to your supplementation. No matter how discipline you are with your daily nutrition plan, supplementation is obligatory if you wish to build muscle fast and permanent. Take your protein shake, one dosage directly after workout and one or two more during the day, amino acids, also directly after training and throughout the day. If you can afford it, you can take multivitamins, creatine, glutamine and nitric oxide.

However, all these products are just supplements, which mean that you mainly have to focus on your bodybuilding meal plan in order to supply your muscles with all the essential nutrition elements.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more interesting articles, videos, photos e.t.c. about bodybuilding and fitness. http://www.strengthtrainingmuscle.com

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

Planning And Building A Better Body

By Phillip L Harrison

Never has there been a better time in history of the sport of body building to join it. The sport has come a long way since its heydays of the 1970's. Body building legends like Lou Ferrigno and Arnold Schwarzenegger, blazed a trail in perfecting many of the techniques and exercises that are still being used very effectively today.

Before these body builders there was a founding generation of body builders who ushered in the world of piling up muscle in the days when it wasn't conceived of. People like, Scott Wilson, Charles Atlas and Dan Lurie. These 'founding fathers' of body building and others have invented and perfected techniques and forms of lifting as well as ideologies of nutrition and lifestyle that paved the way, so that others could benefit from using them in the gym There is no need to reinvent the wheel, it is already spinning, just jump on!

Many people have no clue about how to train or what foods to eat to maximise their efforts. It is the purpose of this article to shed some light on the basics of entering into the gargantuan world of the body builders or the elite and toned look based lifestyle of the fitness trainers. The main purpose of this article is to help you begin to make a plan that will work for you!

In beginning assembly of any routine that is going to be of benefit, simplicity is the essence that will carry them forward to the next level. The first step is to look at the goals of what is in reality achievable over the course of a few weeks. Setting these types of short term goals is the most important step on the path of body building and fitness. The notions and dreams of instantly becoming a Schwarzenegger or Lee Priest aka "the myth" should be dismissed from your immediate plans.

The truth of working out is that changes will happen to muscle structure and growth in a relatively short time, but it may not be noticeable immediately to the person who is just starting out with their new training program. Seek help in putting a plan together and a weight training schedule. Don't reinvent the wheel; there are many sources of guidance on the market place today. Weight lifting and body building and nutrition are a multibillion dollar industry each year. Subscribe to some of the magazines and fitness web sites that are out there and you will learn a lot of things about this game, very quickly.

When designing a routine, try to break it into the main basic muscle groups. The back, shoulders, legs, and chest groups, are the main ones to start with. Doing this will simplify a new persons point of reference for each group, and since our bodies don't isolate muscles in the real world, this way of thinking about muscles in terms of "the groups", facilitates a more natural look when all is said and done. Within each of the main muscle groups it will be important to train the targeted muscles. In thinking along these lines the body builder is identifying the muscle they desire to train and targeting them with a set of exercises and with purpose!

In building a proper training program that covers each of these muscle groups and yet isolates the exact muscle that the person is attempting to "hit". Some of the experts would say that it is important to not over train any muscle group; and in order to prevent this, that they should be broken out onto different training days. The idea behind this is that all of the muscle groups actually do overlap. If a person trains one series of muscles there are others in the next group that may be getting hit during the same workout. By exercising each muscle group on a different day the body builder is in fact separating and isolating the targeted muscles while allowing the other muscles to recover. In this way most of the people who utilize this type of "one day one group" system can condense their program down to a four or five days a week system.

By training two muscle groups on the same day that are not going to have an effect on each other, and by training a different muscle group the following day that also won't be over trained; the body builder is streamlining the amount of physical training time that they need to hit each group and still rest the muscles that were trained on a previous day. An example of a typical 5 day routine would be as follows.

Day one - Back and Biceps
Day two - Legs
Day three - Shoulders and Calves
Day four - Chest and Triceps
Day 5 - Repeat day one or take day off
By spreading out the training of each muscle group a longer cycle of training is achieved without over fatiguing the muscles. Although there are people who only train one muscle group per day, it isn't as efficient as the workout that allows more groups to be trained on the same day. The trick is to not over train anyone group. The feeling that not enough has been done to hit the muscle is common on one day one muscle group types of programs.

By training more groups the body exhausts it daily levels of muscular energy, and satisfaction is achieved. Try the two groups a day program before necking it back to just one group. The only exception to this rule of course is leg day. Because the leg muscles constitute the largest muscles in the body, it is important to give them their own day. Anyone who has properly trained legs on a "good day" will understand this. If they have been totally "hit" even walking down stairs becomes difficult for a few days. The above program cycle is just a suggestion, but it is a very common alteration for training in most gyms, and seems to suit the variety of training schedules most people can afford. 7 day programs just aren't feasible for people with full time jobs and families.

A combination of diet and exercise and getting enough rest and sleep will begin the new body builder on their path to the physique that they are after. By resting muscles for a day the muscle group has time to replenish its cellular energy levels and be ready for the next workout. Drinking plenty of water will hydrate the body and carry the much needed nutrients to the muscles so that they can grow. A secondary benefit to keeping the body hydrated is to wash away any lactic acid buildups that are happening to the muscles on their days off. By the time the body builder gets back to that muscle group in the four or five day period, the muscle is ready and recovered enough to begin the process all over again.

In other articles the requirements for a well thought out training program and system of nutrition that will work for each body builder will be discussed. The main thing is to become familiar with the weights and equipment in the gym that you are using, and decide how best to apply them towards a routine that will build muscle. Not all gyms have exactly the same equipment, but if the gym panders to the bigger body builders, rest assured that there is sufficient equipment to begin with!

The trick though is to stick to that "simple plan" for the first few months. The grandiose ideas that fitness and strength can be gained over the short term is a dangerous one, and should be dismissed. The use of artificial means of muscle enhancement and those short cuts that you will hear about are dangerous and harmful to your body. There truly are no shortcuts that can make your body better than simple plans and hard work. The movement of "pumping iron" was implemented by guys and girls who led the way in the world of body building, if the newbies to the world of body building read their writings over time, it will quickly become evident that many of them had tried the short cut methods with sometimes drastic results.

There Is nothing more detrimental to this life style or training programs than an injury. If a newcomer to the sport pushes the envelope to hard too fast, the resultant payoff is "time off" because it's virtually impossible to train when muscle groups are torn and health problems arise from the use of steroids and metabolic enhancements are factored in. Another truth to the world of body building and fitness is that it is not just a sport; it can be considered a lifestyle. As such it is not only a social setting where friendships and trusts can develop, but also a place where a person can feel good about their achievements and proud of overcoming the obstacles that are intrinsic to the sport of body building! Stay well, stay fit, and keep on training.

Author's Website Link:
http://www.phillipharrison.com/
Build a Better Body Links:
http://www.bodybuildingforyou.com/articles-submit/joe-czarnecki/build-stronger-core-muscles.html
http://www.athleticmusclebuilding.com/how-to-get-stronger.html

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Natural Bodybuilding Tips For Women

By Elle Nash

I'm going to teach all you women how you can do natural bodybuilding. This is the safest and healthiest way to do it. As women, we don't build muscle quite as well as men, but we can still advantage of every opportunity and become better at this.

The Bodybuilding Diet: IF you haven't done it already, you're going to have to say goodbye to the conventional diet that ever other person follows. The average person eats two to three meals a day. Breakfast, Lunch and Dinner. Breakfast is often skipped. What you're going to have to start doing is eating meals more often and eating smaller portions. This will move you from eating 2-3 meals a day to 5-8 meals a day. The reason is simple, you need a consistent flow of nutrients throughout the day to repair muscles. If you follow the 2-3 meals a day, you're going to have significant amounts of time where you're not getting any nutrition. You need to be eating smaller meals, more often.
The Evening Eating: This sort of plays on the first point about the diet. When you're at the evening, you have to follow different rules. Obviously you're going to sleep and that will last a good 8-9 hours. You need nutrition during that time, so in the evenings you need to cut down your carbs and stick with protein and fat. The combination of protein and fat will allow you to prolong digestion and have it last most of the night.
Sleep: You're going to have to have a respectable sleeping pattern. Sleep has to be about the most underestimated factor in bodybuilding. You can't escape it. You have to have a good long night of sleep to build muscle. If you're only sleeping 5-6hrs a night, that's not good enough. You need at a minimum 8hrs. I seen people that had a hard time putting on muscle and losing weight simply because they weren't getting enough sleep.

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Basic Body Building Tips

By Jim Wolchak

Having some basic bodybuilding workout tips will help immensely in coping with a new program. Especially if this is the first time you've started a workout regimen. I will give 5 basic tips within this article along with information of what part of the body to concentrate on. I will identify some overtraining symptoms that you must be aware of so that you don't burn out on the whole program altogether.

At the end of this article you will have a game plan of how to employ your bodybuilding program with exercise equipment tips to follow and how to avoid the dreaded burn out symptom.
I will start out by identifying 5 basic tips that you should follow and take heed.

Tip 1...Drink plenty of water before, during and after your workout. You must keep your body nourished with enough water to keep yourself at top peak at all times. Even if you drink moderately before you exercise, you will definitely feel like you will need to consume water if you are as intense as you should be when working out.

Tip 2...Have a plan. Yes, like in life, on a vacation, on a project from work, having a plan when you go to the gym is paramount to your success. Know what routines you are going to do even before you go to avoid chit chat, to avoid not accomplishing your goal.

Tip 3...Focus on your workout. This tip can be co-mingled with the previous tip but this is really important to follow. Focus leads to intensity which leads to strength and improvement. Focus will let you accomplish what you just think about, don't let anything or anyone interfere with what you have to do for that session.

Tip 4...Do a set of light reps to warm your muscles. You are likely to strain your muscles beyond repair if you don't warm them up properly. If you're doing bench press, do a very light set, just to get the form down and your muscles warmed up sufficiently so that when you put on the amount of weight needed your body will be able to withstand the intensity.

Tip 5...Don't eat fatty, heavy foods before or after a workout. This will just get you down, sluggish and not being able to perform up to your potential. Get a slim bar, a nutritional milkshake, something to have your stomach grab a hold of so that you don't become famished.

Now with these tips you should be ready for your workout. What should you start off with?
What part of the body should you concentrate on when first starting a bodybuilding program?
Well I might explain this as to not concentrate on the arms as much as you would like too. Especially if you're goal is to build your forearms. In the beginning when using the exercise equipment, too many people give too much concentration on the arms when other exercises require the use of arms. What I mean is that if you work the arms to the point of exhaustion on each and every exercise you will experience burnout and you won't feel like working out ever again. Just don't over train the arms and you should be okay for the rest of your program.

But what happens if you experience fatigue, less strength when you do your workouts?
If you do experience these types of incidents, it may be because of overtraining. It's real easy to become over zealous in working your program so take heed if you are tired or anxious when you're not at the gym. These might be signs that either you're spending too much time at the gym or you're pushing too much weight too soon too fast.

How to cut down the amount of time at the gym.

Knowing this information just might keep you from overtraining and reaching that plateau that so many of us have had to endure. Use the exercise equipment for supersets, which is the name of the game. If you keep your training sessions to 60 minutes or less you probably are going to be okay with not burning out. But as time progresses and you get stronger and add more reps or varied exercises the time at the gym can easily extend beyond 60 minutes.

If you superset 2 exercises you'll be able to get your workout done within 60 minutes. If you are employing all the parts of the body within that time period and you're resting enough between sets and workout periods you are doing just perfect. Enjoy yourself and enjoy life is what it's all about.
What type of workout equipment should you use?

Well that basically depends on you. How committed are you to your life style? Are you going to the follow the program? Are you going to be conscientious in working out? The answers to these questions only you can answer. If you can go into detail on why you want to workout and what you want to accomplish then you have rationalized your way to look into the purchase of quality exercise equipment. There are many good dealerships online to check on exercise equipment.

In conclusion this article has identified some basic tips on what you do inside the gym as well as what to concentrate on for workouts and to give you an insight on what you really want to accomplish with a bodybuilding program. Purchasing the correct exercise equipment is important and should be in conjunction with your attitude.

Get a fast track in establishing a workout routine. Whether it's a bench press workout routine or any other type routine you can find the information that you need at his website.

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Workout For Body Building - Do You Know These Warnings For Body Builders?

By Jerry Stanton

Those who want to gain more muscle want to know how to workout for body building. If you are one of these people, you should realize that muscle gaining pills and protein powder are not the solution. You can actually build more muscles simply by having the right diet and working out.

Among the secrets on how to workout for body building is to follow a routine that your body is not used to. You see, the human body adapts itself to any training routine that it becomes subject to; and the more advanced this training is, the faster the adaptation process happens. If you want to see consistent results, you should have various types of workouts.

You can cycle the exercises as well as use a logical and orderly variation of reps, sets, and resting periods in between the sets. When you vary these factors, your body is able to produce consistent results in terms of strength and muscle mass.

Also, you should keep your workouts short because prolonged hours of working out can destroy your muscles. After forty-five minutes of working out, your testosterone levels start to decline and your cortisol levels start to rise. As you know, testosterone builds muscles while cortisol stores fat.

Of course, you should also warm up before you workout for body building. You can jog, ride a bike, or walk for five to ten minutes. These simple cardiovascular exercises are more ideal than stretching. Before you stretch, you should warm up your body.

Remember not to exhaust yourself before the workout session. You should work up a light sweat. However, you should not be exhausted to the point that you can no longer perform the necessary workout exercises.

As for your diet, you should eat at least six small meals instead of three large meals daily. The idea behind this is to spread out the consumption of fat, carbohydrate, and protein to maintain a consistent fuel flow. Eating fewer and larger meals can result in decreased energy and drop of blood sugar.
Those who workout for body building are advised to watch their intake of carbohydrates and total fat. You may consume brown rice, bananas, whole grain cereal, and potatoes between two and four hours before your workout session.

Avoid eating processed food as well as food products that are high in sugar. Moreover, you should make sure that your body is well hydrated. You should drink about ten glasses of water everyday.
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Bodybuilding Workout Tips For Everyone

By Ricky Richter

Bodybuilding workouts are not just for men nowadays. Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:

Understand the difference between different workout routines.
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.

Get a clear idea of your body's muscle fiber requirement.
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.

Stick to a routine.
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by likeminded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.

Get proper rest.
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.

Do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.

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Bodybuilding Diet Plan - The 5 Things You Mustn't Neglect to Achieve Results Fast

By Jeremy G. Thomas

Nutrition is the most vital component of building muscle, but is sometimes overlooked. The reality is that, you might not be able to establish new muscle tissue if your body does not get the right nutrients.

An important thing to keep in mind is that you need to consume more calories than what you would normally use daily. Although, this doesn't mean that you should lean towards eating junk food. Having a better grasp of nutrition will be necessary in order to plan meals well and ultimately build a strong physique.

The Rules of Good Nutrition

1) Having a diet which is well balanced
The three crucial nutrients that you need to have in your bodybuilding diet plan include protein, carbs, and fat. As a general rule of thumb, your daily calorie intake should come from 60% carbs, 30% protein, and 10% fat. Remember to include a number of food items within your diet from each of the food groups.

Dairy products such as milk and cheese are nutrient-dense, although it will be best to limit their intake as they are high in saturated fat and simple sugar. Vegetables and fruits on the other hand are packed with essential nutrients, and you'll require about four to six servings of these each day.
And, also beans, nuts, poultry and meats are rich in protein and are great sources of foods for building new muscle. Carb rich grains are yet another thing worth including in your body building diet plan. While, junk food still needs to be reasonably limited.

2) Have six small meals with protein
Eating more often in smaller serving sizes works best so that your body can take in all the calories you eat. Instead of having large meals for breakfast, lunch and dinner, split them up into six smaller portioned meals spread across the day. Where, Protein needs to be be added to each meal.

3) Drink lots of fresh water
A daily aim of half a gallon p/day is what you will want. A bodybuilding diet plan requires adequate water. Not only is your body made up of 70% water but it is crucial for digestion. Remember to drink around about one litre of water as you workout. This will provide enough hydration for the body.

4) Take multi-vitamin or mineral supplements
You may wish to include some essential nutrients to what you are already eating via supplements. But, realize that fruit and veggies can provide enough vitamins and minerals without the need for supplements. It's only really when there are not any fresh products available.

5) Purchase and store good food
If you aren't used to purchasing fresh food, change your habit today and include more of them in your bodybuilding diet plan. When you buy fresh meat, choose leaner cuts with less amount of fat. You can also purchase organ meat like heart and liver which are excellent sources of protein, vitamins, and minerals.

If you're not going to use the meat within two days, freeze it. Label the meat so that you will know the how old it is. When buying poultry, buy large birds, and freeze if you are not planning to use it immediately. Buy fresh and firm fish with shiny and bright skin. Refrigerate them and consume within two days. When it comes to fruits and vegetables, buy firm ones in different colors. You can refrigerate the vegetables for up to a week. But store your fruits in room temperature.

Plans for Bodybuilding Diet
Here is a sample food list which you can follow to build your muscle mass.
* Ideas for breakfast
A cup of porridge
Omelet made from egg-whites
* Ideas for lunch
Meat sandwich with salad
stirfry beef
Roast pork 21.5 pounds
* Ideas for snacks
Nuts
Carrot sticks or cherry tomatoes
To sum it up, having a good bodybuilding diet plan will keep your muscle-building goals on track and also helps to avoid junk food cravings.

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Natural Bodybuilding Nutrition - Building a Good Body Building Diet Plan

By Kostas Marangopoulos

Beginning a new nutrition program is never easy, especially for beginners. If you are looking to learn how to structure your diet for building muscle and adding mass then follow the following proven principles of proven success.

Bodybuilding nutrition does not have to be a chore as many people think of it. You certainly do not have to starve! A bodybuilding diet plan is very healthy, and includes all of the major food groups, making it a complete nutrition solution that you can incorporate into your lifestyle. A sound nutrition plan has to include all of the essentials for health but muscle growth as well.

Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. It's also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.

Here's a sample bodybuilding diet plan that will work very well for pretty much anyone who is looking to add muscle mass. Depending on your weight and body fat levels, you may need to increase of decrease the amounts of foods consumed.

Meal 1: 6 egg whites, 1 yolk 2 slices low fat cheese, 3oz oatmeal, 1 apple or banana, 1 cup of low fat milk.
Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato.
Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing.
Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk.
Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing.
Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk.

You can also include a daily multivitamin supplement to ensure you are getting all of the essential micronutrients needed for proper muscle growth and recovery.

This diet plan will provide you with all essential proteins for muscle building, carbohydrates for ample energy & glycogen replenishment and healthy fats for additional calories. Try to space meals three hours apart and always remembers to drink plenty of water throughout the day.

Kostas Marangopoulos is a natural bodybuilder, nutrition consultant, freelance writer and editor-in-chief of one of the best natural bodybuilding websites on the net, BodybuildingApplied.com
His educational background includes a Master's degree and he is also a certified personal trainer (CPT) with the National Strength and Conditioning Association (NSCA). Kostas' educational and informative bodybuilding articles have been featured on hundreds of leading websites including the most complete Natural Muscle Building Diet site online, NaturalMuscleBuilding.com

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Understanding The Importance Of An Efficient Bodybuilding Nutrition Diet Plan

By Darren Lintern

In order to accelerate the growth of body muscles all bodybuilders will need to indulge in an efficient bodybuilding nutrition diet plan. And what are the staples of a muscle building good nutrition program? Here we can explain some of the elements that indicate a useful dietary program for each bodybuilder.

Bodybuilding nutrition diet programs are necessary to generate new energy for emergence and recovery of tired muscles, as without a fine food plan, the muscles might find it difficult to build-up.
These are the characteristics of an efficacious muscle building nutritional schedule:

1) Meals ought to be in small servings but taken more frequent on a daily basis and not the common larger servings in infrequent fashion. This system allows the body to step-up its metabolism as you're feeding it more frequently in a day and therefore the body can burn fat quicker.

2) Each bodybuilding recipe ought to offer ample carbohydrates, fat and protein served in the ideal rations. One of the basics of an efficient bodybuilding nutrition diet plan is to consume meals that at least consist of approximately 20% fat, 40% carbohydrate, and 40% Protein in order to circulate nutrients equally around the body.

3) When preparing meals make certain that the calories are cycled appropriately. Body builders that follow a strict nutritional routine ought to learn that if they long for more muscle mass, then if will be necessary to consume high calorie amounts in five days and two days of consuming meals that are low in calories during a weekly period.

These are only a few of the starter points that someone exercising ought to realize in relation to suitable bodybuilding nutrition diet program. Remember to take in plenty of water daily as it will energize and adds good movement to the body system. Make sure that you aren't simply working hard at the gym but also consuming the ideal foods.

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

By Kurt Naulaerts

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt
There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:
Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

A bodybuilding diet is useless when it's not combined with muscle building workouts. Take a look at http://www.workoutsforbigmuscles.com and discover muscle building workouts, advice on diet and supplements and multiple tips and tricks for your success.

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5 Quick And Easy Ways To Build Muscle Fast With Each Passing Year!

By Ian M Burgess

Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire? This article will reveal five of the best nutrients you need to turn your body into a muscle-building machine.

It's a common myth that everything from fatigue and weight gain to sagging skin is down to declining hormones as we age. But there's another factor to consider: your muscle.

Research shows that your body's muscles are responsible for a wide array of vital functions. They store energy, regulate your metabolism, and generate vital feedback for hormone production.

The problem is, your muscle density decreases with every passing year. The medical term for this is sarcopenia, which literally means "loss of flesh". This can cause loss of strength, fatigue, weight gain, sexual dysfunction, depression, sagging skin and bone fractures.

The good news is that if you improve your muscles you can dramatically improve your resistance to ageing by following the steps below:
Step #1: Whey Protein:
Whey is a quickly digested protein source that is rich in branched-chain amino acids (BCAAs). Supplementing with BCAAs can help prevent breakdown of muscle. Research has shown a small protein/carbohydrate snack taken before training can promote a more anabolic hormonal environment. Make sure that protein is the main course of every meal.

Step #2: Creatine:
Creatine is one of the safest and best- researched supplements to increase muscle mass and strength. Creatine increases sport performance, endurance, strength and speed, and will increase the amount of muscle built during resistance training. Recommendation: 5mg of creatine daily until you build the muscle you need.

Step #3: L-Arginine:
Another supplement for muscle building is this essential amino acid. One study measured the change in muscle strength and lean muscle mass in men taking a placebo, against men taking L-arginine.
The men taking the L-Arginine supplement showed a significant increase in muscle strength and lean muscle mass after only five weeks. Like creatine, it is natural and safe. Daily doses: ranging from 500mg to 1g.

Step #4: Carsonine:
This is a multi-functional substance made up of two amino acids. Carsonine is naturally present in your nerve and muscle cells. It protects the integrity of the muscle you have and will ensure that the muscle you are building will be healthy. Recommendation: 500mg of carsonine twice a day.

Step #5: Glutamine:
Glutamine helps stabilise your energy levels, and actually boosts the growth hormone in your body which tells the body to shed fat and build muscle. Doctors have now began to use glutamine to reduce muscle loss in cancer patients, who often suffer severe muscle breakdown. Recommendation: Take 5g of glutamine a day, dissolving it in water.

Your ultimate body is within reach, providing you follow the proven principles in this article. Muscle building is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies and very soon you will see a new you staring back at you in the mirror.

Ian Burgess has put together a complementary report on bodybuilding for quick muscle growth that will help you solve your muscle gaining problem quickly and permanently. To access it instantly please visit http://www.quickmusclegrowth.com

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