Friday, May 31, 2013

gain muscle fast

gain muscle fast
It is possible to gain muscle faster by following a few simple tips.

To grow muscle faster, do not work in force only make useful exercises and use nutrition   
 and supplements properly.

To gain muscle fast, increase muscle size more quickly, some basic tips can be useful to help you.

Do not seek strength

If you are looking to gain muscle fast, do not try to gain strength. Take the force is not a good way to gain muscle. Do not focus on weight lifted, but the muscles.

It should be understood that gain strength is different from gain muscles.

Medium series

This point is the point above. To gain muscle fast, do not make sets too short, so no work "heavy", using weights allowing you to make sets of 10 repetitions minimum and 15 to 20 maximum repetitions.

Supplements to gain muscle

Some basic supplements are very helpful in building muscle in general, such as whey protein or BCAA.
But if you want to have a larger more muscular appearance, fast, two other products can help you:
- Creatine: the first days of taking the Creatine cell volumizing product (often called water retention) which can take 2 to 3 kg and increase the volume of muscles quickly.

No finishes

When looking to gain muscle quickly, we must try to gain muscle mass, the big muscles quickly and efficiently.

To do this, we must not seek to finishes, not seek to isolate the work on a particular portion of the muscle. For example, for chest, working mass of coated developed or dips. Do not worry developed inclined to spread or prints the block opposite.

These isolation exercises can be used to improve the appearance of part of the muscle, but to increase the overall volume of muscle, they are useless.

Do not train every day

Want to progress quickly often leads to wanting to do too much: too many series, too much exercise and too many sessions.

This is a serious error, which can lead you to over training and regression. In bodybuilding "more" is not "better". Too much training can lead to muscle wasting. So pay attention, wanting to gain muscle fast, you may lose more.

Do not train every day, keep at least two days of rest per week.

Saturday, May 4, 2013

Counting macro-nutrients or calories? (part 3)

program for bodybuilding-counting calories

 I would never recommend to following the calories, only macros. Why?

Let's say you aim for a diet 2000 calories with the following macros:
- Protein 200g
- Carbohydrates
- Fat 60g

- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories
- Fat: 60 × 9 = 540 calories
- Total = 1460 + 540 = 2000 calories

So, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to meet the requirements of macro-nutrients.

If you're on a 2000 calorie diet (or other), all you have to worry about is the macro-nutrient composition of your diet.

Part 1 Introduction 

Calories, macro-nutrients and labels (part 2)

Calories, macro-nutrients and labels (part 2)

Each type of macro-nutrient contains a certain number of calories. We must learn to count and read the labels, which is really not difficult.

Recall basic elements for understanding

What is a calorie?

A calorie is nothing but an energy measure (heat) equal to 4.1868 joules. The official definition: it is the amount of heat required to raise the temperature of 1 gram of water by 1 ° C, under standard conditions.

What are macro-nutrients?

When you work with people, and I like their giving directions in terms of calories, I would stress the importance of your note somewhere ingested macro-nutrients throughout the day.

4 macro-nutrients: proteins, carbohydrates, fats, and alcohol.

Below, the amount of calories for each gram of different macro-nutrients

- Protein: 4 calories

- Carbohydrate: 4 calories

- Fat: 9 calories

- Alcohol: 7 calories

How to read a nutrition label?

Below this is a picture of a nutrition label. I leave aside the percentages micro-nutrient because it is beyond the scope of this article.

The first step to accurately track your calorie intake is to read a label.
program for bodybuilding-calories

- The first macro you see is the total amount of fat in a serving (here portion is 226 grams), which includes saturated, polyunsaturated, monounsaturated and trans fats.

- Below you will see the total amount of carbohydrates, which include sugars and dietary fiber.

- And finally at the end, you will see the protein.

In this example, we have 13 grams of fat, 31 grams of carbohydrates and 5 grams of protein.

So in this case, the label shows 260 calories. But how do they achieve this?

A simple calculation:

- 13 (grams of fat) x 9 (amount of calories per gram of fat) = 117 calories.

- In addition, carbohydrates and proteins have an equal amount of calories per gram, simply add them together first: 31 + 5 = 36gr. 36gr × 4 = 144 calories

- Total: 144 + 117 = 261 calories.

part 1 Introduction
Free Ebook

Friday, May 3, 2013

Guide to count your calories (part 1) Introduction

Everything you need to know to count your calories easily (amounts of calories, reading labels, weigh raw or cooked, ...) in order to follow your diet plan better. While counting his calories and macro-nutrients is a key to success in bodybuilding.

Counting calories, following consumption watching portion sizes ... This is something we talk a lot in the field of health, fitness and weight training, but it is not easy to understand that some do not understand that.

program for bodybuilding-count your caloriesBefore going any further, I think I'd better explain why I am writing this article.

This is strictly for those who have questions about counting calories, or how to monitor their consumption. There are very strong beliefs about whether or not you should follow your diet.

I realize that the majority of my work is to make this lifestyle (Fitness) easier and more relaxed than average to feel frustrated that there is no alternative, but to eat chicken and brown rice 10 times a day.

I also realize that tracking your caloric intake may seem heavy and her can quickly become an obsession (for those who have personalities a bit extreme). I was this extreme person, but I woke up and I've changed, and this is why I write this.