by Truus, Bob & Jan too!

Build Muscle Mass Quickly – Building Muscle Mass Tips And Secrets

Build Muscle Mass Quickly

Building muscles mass is an easy task to achieve as long as you are armed with the correct information and knowledge. Building mass faster, which you thought is impossible, is never far from reality.

There are too many trainers and bodybuilders that make the fatal mistake of working out too much. They think, the longer they workout the bigger muscle mass they get.
Even if you want to build up that muscle mass quickly, strength training and weight training for long hours is not that necessary. However, for those hard gainers who are in strength training programs, to gain muscle mass quickly cannot be that detrimental.

In fact, you should never train longer than an hour or half a day according to many bodybuilding experts. There are even instances that you may even lose too much weight doing long workouts and too much time performing weightlifting.

The correct way of gaining muscle mass should be a proper strength training program with three days a week sessions with at least an hour of weightlifting and bodybuilding exercises. Build Muscle Mass Quickly

It is important to work on your muscles intensely and focus yourself on getting stronger. You should not be caught up on various bodybuilding programs that allow you to do long hours of working out and lifting. The risk of acquiring injuries is also at high risk.

There are many ways on how to gain muscle mass the proper way. We are not talking here with intensity strength training but a proper way of training to failure that is very efficient to building muscle mass.
Here are some suggested tips:

1. Using a bench press, continue your exercise against the immovable heavy weight for 20 to 30 seconds. For most hard trainers, they do the wrong way of starting again with the rep and being stuck at the bottom. The weight is dropped against the safety pins.

2. Using the barbell curls, perform a grinding halt about two or three inches into the rep. when the arms a slightly bent, you have realized that you cannot perform the rep but perform a pull on the bar as long as your strength can. Build Muscle Mass Quickly

3. In a bodybuilding exercise, squatting is very effective. It is considered as the perfect exercise in building muscle mass. While others do intense trainings and bodybuilding diet program for muscle building, an effective squat program can be an effective exercise for muscle building.

4. After your warm ups and performing your squat routines, you may lift weight that you normally perform. Do 10 reps and rest for a while, you add another 20 reps to have a more efficient and intense weightlifting exercise.

5. Since squatting is the most challenging muscle building routine exercise, you need to maximize all the weight that you can handle. The squat is also the toughest mental exercise after the physical training exercises that you perform.

These muscle building tips are very effective ways to gain muscle mass quickly. They can be important factors to for your weight training program and eventually seeing your muscle mass develop and improve quickly. Weight lifting is also even more effective for individuals who go through a weight loss program than those who are dieting and doing aerobic exercises. Build Muscle Mass Quickly

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English language lobbyists looking to build political muscle
By Lee Wei Lian, The Malaysian Insider KUALA LUMPUR, Sept 11 — The newly formed Parent Action Group for Education Malaysia (PAGE) is preparing to go on a membership drive in order to recruit politically significant numbers to its cause of giving schools the option of using English in science and math subjects. PAGE, which was established in May, has been among the most vocal groups on the policy …
Read more on Malaysia Today

English language lobbyists looking to build political muscle
By Lee Wei Lian, The Malaysian Insider KUALA LUMPUR, Sept 11 — The newly formed Parent Action Group for Education Malaysia (PAGE) is preparing to go on a membership drive in order to recruit politically significant numbers to its cause of giving schools the option of using English in science and math subjects.
Read more on Malaysia Today

Bands and weightlifting help build bone density
I take a class at my local gym that was dumbbells only. Now I hear it may switch to flexible bands. The weights have significantly improved my bone density over the past two years.
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by beachwalks

Building Muscle Strength – How To Build Up Muscle Strength

Building Muscle Strength

It is not actually as difficult as many people think to build up muscle strength. It is believed by a majority of people that many excruciating hours need to be spent in the gym for many years in order to build up muscle slowly and steadily. Well, this is simply not the case.

Muscle strength can be built up quickly by using some simple techniques. However, it is essential that you are aware of how to increase muscle mass.

Something which feeds solely from protein is the skeletal muscle. Because of this, many people believe that only by eating protein and training hard, lean muscle mass will be achieved.

Unfortunately it is not that simple. In order to increase lean muscle mass, it is necessary to consume an adequate amount of calories from protein, carbohydrates and fat. This is so the body has sufficient energy levels in order to train hard enough to build muscle.

When attempting to build up muscle strength, it is imperative not only to train, but also to receive adequate rest between workouts, so that your muscles have the opportunity to grow. This is because muscles do not in actual fact grow whilst training. They grow whilst the body is at rest. Whilst you are resting, a growth hormone is released into the body from the pituitary gland. Building Muscle Strength

In order to stimulate the release of this growth hormone in the best nutritional way, it is advised to supplement your diet using certain amino acids. Tryptophan, glycine, ornithine and arginine are the most effective amino acids for the release of growth hormones.

A well balanced diet is essential when building muscle strength. The diet should consist of proteins, carbohydrates and fat. Meals should be eaten three hours apart from each other, and proteins, carbs and fats should be included in every meal that is consumed each day. It is also advised to take a supplement protein powder such as whey protein or soy protein, which are a good source of quality protein and can be taken in between solid food meals. It is also imperative that you ensure that you are drinking enough water.

Another supplement that can be taken which may be beneficial in learning how to build up muscle strength (apart from amino acid), is glutamine and creatine monohydrate.

For anyone attempting to build muscle strength, weights should be lifted between 4 to 5 times a week, ensuring that you allow your body to rest for a minimum of 48 hours per muscle group between workout sessions. Building Muscle Strength

It has been stated before, but it cannot be stressed enough as to how important it is to allow your body to rest and recover from the workout that you have endured.

The principle of training to build muscle is to overload your muscle with a weight that is in actual fact heavier than what the muscle is generally used to lifting. This will force the muscle to grow stronger in order to be able to meet the weight overload, which will result in the muscle being forced to grow bigger.

When undertaking a weight lifting workout, it is important for one to try their hardest at reaching the point of failure at each set whilst keeping the correct form through the exercise.

If you have made up your mind to undergo twelve repetitions in a set of shoulder presses with dumbbells for example, and you did not feel as though you put in every effort on the twelfth one, then continue to do a few more, but use your common sense in order to feel when you have reached the point of failure.

It is only at this point that the muscle will react to the weight load which is being forced upon it and it must increase in strength to meet the new challenge.

By following the points raised above, with consistency, discipline and determination, you have all the necessary tools to build up muscle strength and increase muscle mass. Building Muscle Strength

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by dullhunk

Burn Fat Gain Muscle – Can You Really Build Muscle And Burn Fat At The Same Time?

Burn Fat Gain Muscle

Can you really build muscle and burn fat at the same time? Or is that just reserved for the drug boys and girls? I know, I know, all those amazing before and after pics in the ads, right? But how real are they?

In a study reported in the American Journal of Clinical Nutrition (58:561-565), “Muscle Hypertrophy With Large Scale Weight Loss and Resistance Training,” subjects took off fat while gaining muscle.

Fourteen women followed an 800 calorie, high protein diet (80 grams of protein, 97 grams of carbs and 10 grams of fat) – with seven of the women lifting weights for 30 to 40 minutes three days a week and the other seven women simply following the diet without exercise.
The study lasted for 90 days and the workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion. Burn Fat Gain Muscle

The two groups lost the same amount of weight – approximately 33 pounds. The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle, along with fat.

“These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction,” said the researchers. “Strength declined in the sedentary group during the weight reduction but increased in the weight-trained group.”

The key to successful weight loss is weigh training – not walking, or any other low intensity cardio program – and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.

Now, let’s get a few things straight. This is not an endorsement of severe calorie restriction. Even if you get results initially, eventually your body will rebel with a lower metabolism, muscle loss and fat gain. Burn Fat Gain Muscle

However, it does show you that when you properly apply the fundamentals of proper weight training and nutrition, you can build muscle while you burn fat, and completely reshape your body.

If you really want to ramp up your results so you can dramtically transform your body and do it fast, consider adding high intensity interval training, or what I call power cardio, to your weight training program.

This type of training, along with intense weight training, is one of the best things you can do to build power, muscle mass, speed, strength, endurance, and lose fat! Proper power cardio can give you the best of all worlds. Burn Fat Gain Muscle

A brief explanation of this training is that you do just that – train in intervals, by alternating a brief period of exercise with a brief period of rest.

And the overall length of your workout are much briefer in duration than your typical aerobic sessions.

Power Cardio will -
1 – Burn more calories by elevating your metabolism so you lose fat faster
2 – Increase your power
3 – Increase your speed
4 – Increase your endurance

No matter what your fitness goals, power cardio is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.

You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.

Don’t continue doing endless hours of aerobics that aren’t helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training.

If you want to build muscle, lose fat and get fit fast, you need to add power cardio to a program of intense weight training. These two forms of exercise, combined with a proper nutrition program, will quickly and radically change your body from a before into an after. By training intensely in short workout sessions, you can spend less time training, allow your body to recover from your workouts, and more quickly see muscle building, fat burning results! Burn Fat Gain Muscle

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by annethelibrarian

Build Muscle Lose – Lose Weight And Build Muscle

Build Muscle Lose

Is it possible to lose weight and build muscles at the same time? That is quite the question to answer but I will give it my best shot. Actually the question has a clear cut answer of, yes and no. How’s that? Clear as mud right. Well read on and I may be able to clarify a little bit.

Most people, if they are interested in how they look, will want to not only lose weight but build muscle tone as well. I have no doubt that we can do both of those things at the same time. There is no need to lose the fat first then build the muscles. Do both at the same time.

One thing we do need to realize though is that when we build muscle it will weigh more than fat. So a toned, muscular body will likely weigh more than a fat, flabby body. You must understand that even if you weigh more you will look a ton better and in fact people will think that you lost weight. It really is not what we weigh that is important it is how we are put together that counts. Build Muscle Lose

Getting in shape by watching what we eat and exercise will help us to lose weight and build muscles faster than if we try to just do one or the other. Let’s face it weight loss happens when we eat the proper amount of calories and do things that helps speed up our metabolism to burn those calories quicker. Guess what? Resistance training, ie weight training, burns calories. And when you include muscle building with cardio training like jogging, walking or bicycling you will definitely see a huge difference in your over all health and fitness.

One thing that is important when it comes to building muscles is that it takes more calories. Basically the more muscles that you have on your body the more calories that need to be burned. So make sure that you keep a good calorie maintenance level as you build those muscles and then keep your body fit and trim.

One other thing you need to know is that you cannot turn fat into muscle. It just does not work out that way. What you do need to do is lose weight and build muscles. Losing the fat is necessary as you build the muscles. Fat and muscles are two different animals and getting rid of one and building the other is what will make a fit, toned body. Build Muscle Lose

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There are certain steps that you need to follow when you are trying to gain muscle fast. Here are some of the most mandatory.

Your Diet

Everyone who aims to gain muscle knows that eating more is an important step, especially if they have always had trouble with weight gain. The thing not everyone realizes is that eating more doesn't just mean eating more within any given meal. It's imperative that the meals and snacks you have, happen more frequently.

Your body will adjust to the bigger meals and learn to adjust to the new intake. If you also eat more frequently, the body can only adjust by gaining weight. There are a lot of things you need in order to gain muscle mass fast. There are a lot of ingredients that help build that muscle, but protein is really the most important one.

So when you start eating more, aim to add a lot of protein to the meals. You'll likely find that you have trouble reaching the amount of protein recommended for muscle gain, so you should strongly consider taking supplements.

Water Intake

As you probably know, your body is to a large extent made up of water. In the process of gaining muscle your body will need to be replenished. The reason for this is that you'll be doing a lot of exercise but also because eating more requires more hydration.

The amount of water required will depend on your body type as well as the bodybuilding plan you will follow, so you should do some research to see what you will need in order to stay healthy.

Consistency and Determination

Being consistent will be one of the most important aspects. This goes for your diet as well as for your workout schedule. Deviating from your program too often will have severe side effects that can delay or even ruin your plan to put on the pounds and gain muscle fast.

It will prove to be very advantageous in the long run to keep track on a chart and a calendar. At the start your muscle building program may seem fun and that's what it should be. When you start something new it will feel fresh and exciting.

But as soon as you get in the groove of it, it will become routine. That's natural, but that routine will inevitably start to feel tedious, just like any routine work. The best way to cope with this is to be prepared for it.

You might start to get discouraged and feel that you don't want to follow through. But as long as you realize the hard work is coming though, you should be able to keep your motivation.

Beware of Over Training

It is possible to train too much. What will happen then is your muscles can't take it anymore and your body won't respond the way that you want. Be very careful that you only hit the weights as often as your plan requires and then don't overdo it in any way.

If you follow these tips you should have no problem at all to gain your muscle mass.