Tag Archives: bodybuilding

Getting Sexier with the Best Body Building Diets

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by Maxburn

When the word diet is brought up we often think concepts like fasting, starvation or deprivation of food. However, the word diet is really the food choices we make on a daily basis. For body building, our choices include those foods which help us burn fat while we feed muscle.

The best body building diets include a balance consisting of 40% carbs, 40% proteins and 20% good fats. Your body building program may consist of gaining muscle or losing body fat but the best programs involve both. The calories may be adjusted upward or downward according to your plan for reducing weight. Some of the best sources of carbohydrates include oatmeal, grits, brown rice, sweet potatoes in combination with fibrous sources such as snap peas, green beans and broccoli. Proteins are the building block of muscle a come from lean sources which include chicken, turkey, and fish such as tuna. Fats are used many bodily functions such as the production of naturally occurring hormones. Some great sources of good fats include oils such as flax seed oil, and canned extra virgin olive oil.

Your body building goals can help you determine the type of diet that is best for you. Careful planning is in order if you are just starting your bodybuilding and fitness program. The best programs include a program for building muscle while burning fat. The plan needs to estimate the calories burned and from this you can determine the number of calories that can consumed. The calorie equation is simple: losing weight demands that calories in must be less than calories out. Male body builders with over10% body fat or female with over 12% should choose a diet that emphasizes fat loss. By focusing on building muscle, the number of calories consumed can gradually be increased since the muscle burns more calories (even at rest) than fat.

After identifying and implementing the proper body building diet and exercise program, the following four diet myths should be kept in mind:

– A diet focused on starvation yields the results.

– Carbs are bad and must be eliminated.

– Restricting all fat from the diet produces the best results.

– Consuming too much water makes you gain weight.

A diet designed to build muscle while burning fat should be well planned. This plan should take into account the fact that the calories burned should be greater than the calories consumed. That building lean muscle promotes the expenditure of greater amounts of calories.

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Before you begin your diet and fitness quest be sure to have a solid plan! Find a wealth of bodybuilding and dieting information and inspirational quotes … remember your journey to fitness starts today.

Discover How This Muscle Building Program Will Give You 40 Ways To Build A Stunning Physique

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by Yomi A

Today I’m going to share 40 secrets that natural bodybuilders use for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before. This muscle building program is great if you if you are a newbie or and experienced weight lifter.

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of the techniques in this muscle building program will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

There you have it. 40 of the best techniques to help you build solid muscle fast in 6 months or less naturally. The key to any muscle building program is consistency and discipline. Do the following consistently and you should see noticeable results that will make you ecstatic!

About the Author:
If you would like more information on a muscle building program that will help you to gain solid muscle mass naturally. Visit Build Muscle Mass 101 Dot Com for the best muscle building program on the internet.