Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Can You Build Muscle And Lose Body Fat At The Same Time

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Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Can You Build Muscle And Lose Body Fat At The Same Time

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How To Gain Muscle Naturally No Steroids Necessary

Wondering how to gain muscle? There are many fads, gimmicks and “quick fixes” to be found, but there is really only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use potentially dangerous illegal hormones or steroids.

The “how to gain muscle” question has a relatively simple two-step process:

1) increase your caloric intake, and

2) workout. This combination will provide the desired results.

Don’t be embarrassed to look in the mirror! You CAN have the body that you strive to achieve. When you first begin thinking about how to gain muscle, the first instinct may be “But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways. At this point you have to realize that dieting and exercising to lose weight is different than dieting and exercising to gain muscle.

In gaining muscle mass, the caloric intake must be increased. You have to take in more calories that your body is used to: take in more proteins and fats-your body has no choice but to gain weight. While nutritional supplements may be utilized, this should NOT be used as a substitute for a healthy diet. The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you desire. This workout will stimulate growth by “overloading” the muscles. The combination of caloric building blocks (which help rebuild and repair muscle tissue) along with the increase workout.

If you are among the millions who constantly try to gain weight and build muscle mass, remember that a firm commitment, the proper diet, and a good weight-training regimen are the best ways to succeed in reaching your goal. A muscle mass building diet includes plenty of protein and enough calories to promote weight gain.

A good place to start is to multiply your current weight by 18. This number will give you a rough idea of how many calories your body needs in a day to bulk up. If you are extremely active, play sports, or have a faster than average metabolism, you may need to increase your caloric intake even more. A muscle building diet requires a lot of effort on your part. It’s not easy to consume enough calories in three meals per day. A good suggestion would be to eat several small meals each day rather than three large ones.

Protein is a critical element in any mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and lean red meat are excellent sources of protein. Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day. The best muscle building diet is a combination of consuming adequate calories and the proper types of foods. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

How To Gain Muscle Naturally No Steroids Necessary

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The Fastest Way To Build Muscle

The fastest way to build muscle is to be consistent, once you have learned what you need to know about diet and bodybuilding exercise. Provided you are following the right exercises in the right way, you will make faster gains the harder and more consistently you work out. As ever, it pays to learn what you are doing before you start, so here you will discover the fastest way to build muscle.

Step 1

If you are looking for the fastest way to build muscle, look first at your diet. You need to be taking in the right nutrients, and the right number of calories before you can expect your bodybuilding work to succeed. It is a very common error amongst newcomers to bodybuilding to over concentrate on protein. Protein is absolutely necessary, but it needs to be combined with an adequate amount of carbohydrate, or else the muscles will not have the fuel they need to use the protein and grow.

Step 2

Eat twice as much food. Of course this piece of advice presupposes that you have amended your diet to be taking in the correct balance of nutrients. If you are using diet as part of the fastest way to build muscle, eating double the amount of food will ensure that your muscles will be built, and that your hard work will pay off. Just be sure that your hunger is enough to warrant eating that much food.

Step 3

Keep a diary of when you work out. When exercises become habitual, it is easy to forget exactly how many reps you have performed, or how much weight you managed to lift at the time. Keep a record of everything you do, either on paper or by an electronic method, and you will be able to make sure that you are increasing both your number of reps and your weight at the right time. You need to be constantly increasing the demands on your body for the fastest way to build muscle.

Step 4

These four steps of the fastest ways to build muscle would not be complete without mentioning weight training technique. If your exercises are not being performed properly, you could be wasting a lot of the hard effort you are putting in. The lift phase needs to be performed with the weight under control, but as quickly and smoothly as possible, while exhaling your breath. The release is just the opposite, and needs to be executed as slowly as you can, taking at least twice as much time as you need . This may be difficult when you start, but it will soon become second nature – correct weightlifting technique is an essential part of the fastest way to build muscle

The four tips in this guide have given you a good insight into the fastest way to build muscle. Use them, and they will serve you well. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

The Fastest Way To Build Muscle

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Bodybuilding Supplements May Not Be Necessary

To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?

Lets have a look at the basics.

There are various reasons why athletes may be interested in supplementation.

 Concern about getting adequate nutrients from our food supply.

 Suspicion of pharmaceuticals.

 Belief that diet alone will not achieve optimal nutrition

Supplements include the following:

 Vitamins

 Minerals

 Amino Acids

 Herbs

The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.

They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.

Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.

Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”

Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.

They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”

The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of

the population and has a high failure rate.

If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…

MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.

The bottom line on weight gain supplements

 Before taking a supplement try to make modifications to your diet that might achieve the same goals.

 Only choose products that show the amount of active ingredients on the label that are required.

 Be aware that “natural” does not mean ‘safe’

 Some herbal supplements may have unpleasant side effects.

Listed below are some popular bodybuilding supplements available on the market today:

Creatine monohydrate

Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.

Creatine is said to significantly increase lean muscle mass,

improve performance, increase energy levels and speed

up recovery rates. Creatine also stimulates the uptake

of amino acids in the proteins, which means that the

more that it’s used the more muscle that may be grown.

Dosage: A loading phase of 20grams a day for the first five days then a

maintenance phase of 5grams a day from then on.

Whey Protein isolate

The highest yield of protein currently available

and is extracted from milk. This is another popular supplement

for athletes and bodybuilders because of its high proportion of

amino acids. It is supposed to be high in potassium, which is essential

for muscle growth and is an antioxidant and a good

immune system builder.

Dosage: 20gms – 100gms a day.

Tibulus Terrestris

Tribulus terrestris is a plant that grows in many

tropical and moderate areas of the world and is

very rich in chemical compounds such as saponins,

flavonoids and alkaloids.

Tribulus terrestris is supposedly a testosterone enhancer.

and increases sex drives in both men and women.

Dosage as per bottle.

Glutamine

Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein

shakes and good quality protein powders; it can also

be added to protein shakes for added potency.

Dosage: 5grams to 15 grams per day.

So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

Bodybuilding Supplements May Not Be Necessary

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