Posts Tagged ‘work out’
http://www.BestGuideOnly.com/muscle-building – What to Eat to Gain Muscle
Without proper diet, you cant expect to gain the muscle that you want. Diet will support your bodybuilding methods.
Here are some ways to ensure that you get the correct diet in your weight gain activity.
If you weight 100lbs, you must eat a diet that will give you at least 100 up to 200 grams of protein so that you are assured to obtain muscle growth consistently.
For those who are into full time bodybuilding, it is advised that you consume 2 to 3 times your bodyweight in regards to protein.
Protein varieties should be considered
One of which is red meat which is rich in protein although there are also alternatives like fish. Cottage cheese, soy, nuts, beans and rice are all rich in protein.
On the other hand, these products have different kinds of amino acids which is why varieties are much, much better.
Other sources of protein can be taken from supplements wherein you dont have to buy meat just to attain the required protein in your everyday consumption. Soy proteins and whey are some of the common examples.
Increased fluid intake will be helpful in flushing out the negative effects of consuming high protein.
If you are doing a strenuous routine or anything aerobic, if you dont eat a diet that is high in protein it will cause your muscles to lose its strength and mass.
Carbohydrates should always be included in your diet because its responsible for the energy that you exert when you lift weights or any heavy object.
Carbohydrate is one essential element needed in the production of energy.
Drink loads of water to be able to replace the fluid that was lost in your body and to eliminate the waste product of protein metabolism.
This will also prevent your high-protein diet from harming or damaging your organs and is actually helpful to make you lose weight.
Calories must be minimized if you really want to gain the weight that you desire. It will be difficult on your part to exert a lot of efforts without gaining anything.
Never consider taking steroids. You should consider gaining muscle the natural way so that measures will be healthier on the part of your body.
To learn more about Muscle Building, please visit our website:
Duration : 0:3:9
Click here http://budurl.com/TrainOnline To Lose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program.
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The only thing that can come from only using the scale to see if your exercise program is working is “Bad News”.
If you really want to know if your program is working for you you need more tools. You see; our body is made up of about 60% water.
A 150 lb. person has about 100 lbs. of water. That water goes in and out of cells, muscle, organs depending on many factores. For women a certain time of the month, for higher intake of sodium, for intake of different types of carbs, etc.
My point is that your bodyweight fluctates for so many reasons that we can’t figure it out.
Three ways that are better than just using the scale to see if your fitness program is working is:
#1 The way your clothes fit
If your pants are more lose around the waist and you have
more room in your clothes than more than likely are losing fat.
To use a clothe tape and a scale.
The waist line measurement and the scale give you a lot better feedback.
If the scale stays the same and the waist measurement goes down, then you are losing fat and gaining muscle.
If the scale stays the same and the waist measurement goes up then you are gaining fat.
One site skin fold caliper kit. They are very easy to use and very affordable. Just google search for them. The feedback is much more precise than the other methods above.
The three #’s that are important to monitor are;
1. Overall bodyfat %
2. Fat weight
3. Lean Body Mass
These kit are very easy to use and within one minute you will know if you are losing, gaining, or maintaining muscle and fat.
Using one or all three of these techniques you will be able to find out what works and what does not work at gaining muscle and losing fat.
If you have been following me for any length of time you know that I believe that one of the most important factors in transforming your body and life is “muscle confusion”. Simply put; you can’t do the same exercises the same way all the time. You must give your muscles something new and different.
Tune in here each week to get a new “Unique Exercise of The Month” that will shock your body to lose fat and gain muscle.
Also; go to http://www.FatlossLifeStyle.com and sign up for all my free stuff. My free Operation: Lose Fat Fast 12 Week E-Course has helped many on-lline clients and it will help you as well.
Your Healthy LifeStyle Coach,
Darin L. Steen
Duration : 0:8:22
For more free info go to http://www.FatlossLifeStyle.com/blog
Will I Get Big & Bulky If I Lift Weights?
This question comes up a lot from my female clients. And the answer is; Absolutely not!
In fact; gaining more muscle through resistance exercises is an integral part of any well rounded fitness / fat loss program.
Having more muscle on your frame is the best fat burning friend that you will ever have.
Below are some advantages to including resistance training / lifting weights in your fitness / fat loss routine along with a sound nutrition program; a strong positive mindset, and a social support plan.
Muscle is 5 times more dense than Fat
Since a pound of fat takes up 5 times the amount of space on your body; when you gain a pound of muscle and lose a pound of fat, your scale weight stays the same. But you get smaller, and you take up less space in the room. You get that toned look you are looking for.
I can understand why many uninformed females may be scared to lift weights. They have visions of steroid bloated females with veins running through there biceps and chests. They think lifting weights means throwing heavy weights around like hee-men. These women are totally out of balance. 99% of all women do not have the testosterone running through their veins to gain muscle like guys.
It is a common misconception that muscle weighs more than fat. You see a pound of muscle weighs the same as a pound of fat. They just take up different amounts of space. Comparing muscle & fat is like comparing lead and feathers.
By being able to visually compare fat and muscle with our models we can start to understand how our limbs will be smaller & more firm when we add muscle and lose fat.
Burn more calories 24 hours a day / 7 days per week
Another great advantage to gaining muscle through resistance training is that you burn more calories 24/7. You see muscle demands energy to sit on your frame. For every pound of muscle that you gain in the future that you dont have now, your body will burn 50-70 calories more per day. Add 10 lbs. of muscle through an intelligent fitness program (which is very possible) and you will burn 500 700 calories more per day.
Muscle is anabolic and burns calories sitting there, even when you are sleeping at night.
Fat not only looks ugly, takes up 5 times more space, and burns 0 calories. And more and more research is pointing out how dangerous abdominal & inter-abdominal fat is. Thats right, the fat can get underneath the muscle and reap havoc on you organs & your health. So lowering your body fat is not just a cosmetic thing.
If you do just cardio for your fat loss program & you have to do cardio every time you want to burn calories. Build muscle through weight training; and you will burn extra calories every second of every day.
One of the #1 ways to fight Osteoporosis
You see, your bones are very porous and soft. As we get older, your bones become brittle and less dense. Especially for those of us who are inactive.
When you engage in resistance training you put more tension on the muscles that in turn, puts more pressure on the bones. When you contract the muscle during weight training you put more pressure on the bones. And then when you build more muscle and make the muscle that you already have stronger, you also put more constant pressure on the bones because of the added muscle mass & density.
For the same reason that coal & diamonds are formed under ground through constant & steady pressure; your bones become stronger and more dense. This is great news for you gals as you age.
We have had many clients that have amazed their doctors by reversing osteoporosis & ostreopinia by lifting weights a couple times per week. When it comes to fighting Osteoporosis, stay off the meds & get going with the weights. A walking lunge exercise is a great way to build bone density in the hips. You can even do it with no weights.
You have the ability to sculpt your physique
You see; when you start out a pear shape and lose weight by calorie restriction and or cardio work alone, you will simply end up with a smaller pear shape. You may look ok in clothes but I promise you that you will still be smooth and flabby.
Where; as by including weight training in you program you have the ability to put size on your shoulders, buns, arms, back, & chest. You are the sculptor and can create any changes that you want.
Your Healthy LifeStyle Coach,
Duration : 0:6:5
Everyone has a metabolism that was genetically given to them from their mom and dad. Our lifestyle (exercise & nutrition) either improves it (speeds it up), or destroys it (slows it down).
By following these simple nutrition Dos & Donts anyone can speed up their metabolism within a week. You do have the power.
1. You Must Eat Smaller Meals More Often Through Out The Day!! You must eat a protein and a carb combined together every 3 hours.
2. Dont eat anything that took more energy to ship than to grow. If it rots its good for your. If it is made in a plant stay away; if it comes from a plant, eat it.
3. If you are not hungry enough to eat an apple, then youre not hungry.
4. Eat foods in inverse proportion to how much its lobby spends to push it.
5. Avoid snack foods with the oh sound in their names: Doritos, Cheetos, Tostitos, Ho Hos, etc.
6. Eat your protein first then your carb
7. Its better to pay the grocer than the doctor.
Pay for genuine organic food as often as possible.
The best place to get the freshest organic foods is at your local farmers market. They advertise in your local paper or google search local farmers markets________ (your home town)
8. You may not leave the table until you finish your veggies
9. You dont get fat on food you pray over. (Meals prepared at home, served at the table and given thanks for are more appreciated and more healthful than food eaten on the run.)
10. Eat more in the beginning and the middle of the day.
There is some truth to the old adage Eat Breakfast Like a King; Lunch Like a Prince; and Supper Like a Pauper
11. Never eat something that is pretending to be something else (artificial sweeteners, margarine, fat free etc.)
I would rather have a little unprocessed real something (like sugar cane sugar) versus artificial man made chemicals (like sweet n low or splenda)
12. Eat more starchy carbs (wild or brown rice, whole grained bread, whole wheat pasta, oatmeal, banana) in the middle of the day on days that you train intensely with weights. Its called carb cycling.
12 ½ The two meals after an intense resistance training session should have 75% of you starch carbs for the day in them. This window after the work out the carbs can be higher glycemic (absorbed more rapidly)
Your hunger level dictates how fast or slow your metabolism is revving. If your hunger level is always low then wait an hour after your work out to consume your post work out meal.
If your hunger level is medium- wait 30 minutes
If you hunger level is high- wait 0 minutes
Always wait an hour after intense interval cardio (do it first thing in the morning) before you eat. Ride the fat burning wave. Make it a real food meal with no starch carbs. Some chicken or red meat and some veggies.
13. Always combine non starchy / fibrous veggie carbs (colorful veggies, salads, green-beans, grape-fruit) with a protein (remember to cycle in starchy carbs on intense work out days.
14. Portion control weapon #1 Drink lots of cold water (I prefer with lemon)
15. Portion control weapon #2 CHEW SLOW! Plus your digestive enzymes will work better and help your gut. And you will enjoy the taste better.
16. One of my top rules for eating comes from economics. The law of diminishing marginal utility reminds me that each additional bite is generally less satisfying than the previous bite. This helps me slow down, savor the first bites, stop eating sooner.
17. Dont eat anything you arent willing to kill yourself.
18. Dont consume calories in liquid form. Use cold water in a glass bottle. Squeeze lemon and or lime in it. The glass bottle makes it colder and therefore more appetizing. Milk and orange juice is not good for us. It is actually bad for us. And coffee is terrible. Get off of the caffeine. You will be so glad you did.
19. When youre eating, dont talk about other past meals, whether better or worse. Focus on whats in front of you. Be in the moment with your family and friends.
20. After spending some time working with people with eating disorders, I came up with this rule: Dont create arbitrary rules for eating if their only purpose is to help you feel in control. Say this three times before your meal when you feel out of control, I eat for fuel, not for pleasure. My body is a machine! I am in control!
21. Eat a small supper with no starchy carbs (around 6 p.m.ish). Eat a protein snack (real food if possible) around 9:30 p.m. Then go to bed early. It is the best way to not eat junk at night. Plus you need to get up early to start your day without being rushed.
Early to bed, Early to Rise Makes a man Healthy, Wealthy & Wise!!
Your Healthy LifeStyle Coach,
Duration : 0:7:38
Go to http://www.FatLossLifeStyle.com & I will teach YOU little known Nutrition Principles that will force you to gain muscle & lose fat faster than ever.
I started passionately studying what lean people were doing in 1981 because my waistline was 40 inches. I have learned a lot since then. I am now in the best shape of my life at the age of 44.
My waistline is now 31 inches. Nutrition is 60-70% of your fat loss / muscle gain program. Follow me & I will teach you exactly how to eat for your body type, activity level, starting point, & your goals.
You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much.
But if you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life.
YOUR ATTITUDE WILL DETERMINE YOUR ALTITUDE (how high you go in life) YOUR WAISTLINE DETERMINES YOU ATTITUDE
GET A BETTER BODY; GET A BETTER LIFE!!
The main reason to workout abs is because strong abs will stabilize your lower back and prevent you from an injury; but as a side benefit a 6-pack looks great! Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding.
Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A couple of rubber bands & some good exercises is all it takes to get started with your home workouts.
You do not need any equipment. In fact most of the clubs are wasting hundreds of thousands of dollars on equipment that is making peoples bodies less functional and worse off. I highly advice you to pick one mentor at a time, limit your information, train hard & smart, and expect success!!
I’ll teach you how to gain muscle lose fat the right way… which is alot easier then you think. Bodybuilders are not the only ones that burn fat and still increase muscle.
Fat burning power comes from eating more often. If you want to burn away belly fat you can do that but you will also have fat loss in other areas of your body… with is healthy and want you want. If you looking for the best fat burner in the world…
You have found it it’s called the Darin Steen Pill. I have an uncanny ability to motivate, inspire, and inform you. I believe in you and you in turn will start to believe in yourself.
Once you believe in you; look out; cause thats where the magic happens.
I have been bodybuilding (totally drug free for life) since the 80′s and in the last 15 years I have done amazing things with my body… and I do it all with the system im teaching you here for FREE!
If your a bodybuilder looking to put on size and lose body fat listen very careful to all my videos they will help you. If your looking to loose tons of fat or just lose belly fat I is very important for you to check out all my videos and for sure sign up for my free Operation: Lose Fat Fast 12 Week E-Course @ http://www.FatLosslifeStyle.com
How to lose fat and keep it off you ask… you have to change your lifestyle forever. I have detailed a full muscle building program throughout my videos. Weather your looking to gain little muscle growth or muscle alot of muscle mass my program will for sure help you. If your looking for the best muscle supplements out there… well watch the rest of my videos for all my little secrets.
Duration : 0:7:57