Friday, May 2, 2008

How To Gain Weight Fast?

You certainly look more attractive in muscle than in fat!

4. Take The Right Amount Of Supplements

Of course, you should go for natural food as they have many naturally occurring minerals, vitamins, proteins and fiber to help you build muscle.

You should only go for supplements when your intake of natural food isn't sufficient.

Some of the supplements that could worth your while trying them out are L Glutamine (in moderate amount), Creatine Monohydrate and a good protein powder minus all artificial flavorings, sweeteners and colors.

You should consult your doc before taking any kind of supplement, to ascertain its efficacy and safety.

5. If usually you take in 1,800 calories, you should now take 2,100 or 2,300 calories per day. Eat More

This isn't just stating the obvious but it's the basic truth about gaining weight.

You got to consume more calories than you burn, in order to put on weight. Follow the above 5 strategies a! nd you won't get frustrated anymore trying to gain weight.

Cecelia Yap is an avid exerciser and is the owner of the successful exercise and fitness website:

Due to her strong passion in exercise and fitness, she has learnt how to convert her passion into a money-making venture. Eat The Right Kind Of Food

The kind of food you consume will affect the kind of weight you add on.

My advice is you go for a healthy weight gain that comprises mainly weight of lean muscle mass, not weight of plain, old body fat.

Eat wholesome food, not junk and unhealthy food.

According to experts, a healthy weight gain diet should contain 20 - 50% carbohydrates; 30 - 50% protein and 20 - 40% fat (most of which should source from essential fatty acids).

3. Make every calorie a worthwhile calorie.

Now, you've some idea how to gain weight! fast? Instead of 3 large meals per day, spread your calories! over 5- 6 smaller meals.

Keep on increasing your calorie intake until you've gained the desired weight.


Lots of thin people want to know how to gain weight fast but they have this dilemma - they can't gain weight easily, let alone gain it fast......

Here are 5 natural ways to help you gain weight fast and gain it healthily.

1. Make Your Calories Count

This means don't eat food with "empty" calories such as chips, pretzels and other treats. Go for nutrient-rich food like fruits & vegetables, wholemeal bread/pasta, lean meat, nuts and beans and drink plenty of water. She shows you how here: Do Weights

Weight training is an excellent way to boost your muscle growth and as muscle is denser, it weighs more than fat.

Do a weight routine that focuses on the use of multiple groups of muscles s! uch as squat, bench press, lunge, Pilates....

Weight training will help you to gain weight in muscle pounds, not fat pounds. However, you should do it in a controlled manner.

First, count how many calories you normally consume in a day.

Then, check your weight.

Start to increase your calorie intake by 300 - 500 calories per day.

What Body Type Are You?

It is recommended that Endomorphs incorporate a lot of cardio into their weight training programs to avoid gaining fat. In fact, one of the greatest benefits of being an Ectomorph is that it is easy to put on lean muscle because you likely don't have much fat to burn. Many people have some attributes of more than one body type, some being positive and others negative. Every man can generally be classified into one of these three categories, or some variation/combination of them. Ectomorphs typically have smaller bone structures and muscles and longer limbs.

Although it is more difficult to add muscle with this body type, it is definitely not impossible. Mesomorphs have the strongest and most muscular natural build of the three body types. You will need to work harder in the gym and may need to take supplements to get the necessary protein and calories, but you can still put on muscle mass. Also, your workouts should include more weight lifting than cardio to ach! ieve the results you are aiming for.


The Mesomorph has the ideal body type for gaining muscle. In general, it will take more hard work for those built like Ectomorphs and Endomorphs to achieve the results they desire, but the knowledge of your body type and what it takes for you to attain the muscular build you're looking for should make you well equipped and on your way to meeting your goals. is a resource of information on building muscle, with articles on training routines, nutritional supplements, motivation, and product reviews. However, they also gain fat more easily than Ectomorphs, so they will need to watch their caloric intake and will have to work a little harder to keep their muscles lean and cut. When you do put on muscle, you will look more "cut" because you do not have this excess fat. They are characterized by a rectangular, muscular build, with! thick skin and larger bones. Endomorphs should also take pre! cautions in their diet, monitoring the amount of calories they consume if they want a lean appearance.

Each body type has its own definitive benefits as well as drawbacks. They are known for their sizable upper legs and lower body strength in general. It is very important for you to understand which group you fall into, because this should influence some of the main characteristics of your training and diet regimens. It also provides a forum for discussion on these topics and encourages readers to contribute to the conversation. Characteristics include a lean, lightly muscled body, smaller shoulders, and a slim build all around. This article will give a brief overview of each body type, including the defining characteristics of each, positives and negatives, and recommendations that can help you achieve the best results and build the most muscle for your specific body type.


The Ectomorph is your classic "hard gainer," or skinny guy. Endomorphs are ! usually shorter in height and also have shorter, thicker limbs. They are normally more athletic and gain muscle mass faster than the average person. Eating five healthy meals with snacks in between is recommended.

Most people are not aware that there are essentially three distinct body types among the male population. It is recommended that Mesomorphs combine cardio and weight training for optimal results.


This body type is characterized by a rounder, softer appearance, with more mass in the stomach and surrounding areas. A faster than average metabolism makes it more difficult to put on weight, both in the form of fat and muscle. The three different body types are Ectomorphs, Mesomorphs, and Endomorphs. They also tend to put on fat very easily, but can put on muscle quickly as well.

Thursday, May 1, 2008

Muscle Building - A Great Method To Improve Your Life

Muscle building is the process of attaining muscle through the combination of exercising with weights, raising the amount of calories consumed, and relaxation. It is a known fact that having muscles, is much more appealing than a fat body. Though some amount of fat gets burnt, it does not lead to losing weight. About eight hours of sleep a night is essential for the bodybuilder to be refreshed and fit for the next body building session. Additionally, a lot of bodybuilders believe a daytime nap will increase their body's ability to develop resources that help the repairing and building of muscles; enough sleep is necessary part of muscle building.

Resistance training for all of your life combined with a healthy diet can avert the usage of controversial drugs to aid in keeping your bones hard. A great look and self confident disposition is what everyone wants to achieve. Muscle building has proven to be helpful not only for improvement in athletic ability but it al! so activates your basal metabolism and promotes fat burning. Regarding to help muscle building the effectiveness of growth hormones has been investigated [Sports Medicine, 24, 366 (1997)], but growth hormones have issues - athletes are using it for doping and is not without side effects, because it acts also on tissues other than muscle.

Muscle building is a wonderful way of attaining fitness by replacing the original body structure with curves, organic strength and lines. Weight training has the additional advantage to boost your metabolic rate that your body burns more fat, which is an awesome benefit if you intend to get rid of excessive fat.

Protein, carbs, and the right sorts of fats are essential in larger numbers then usual in order to give your body the fuel it needs to build muscle. As soon as your lean body mass reaches a certain level, you can eat more because the muscle needs more fuel to function.

Muscle building is a long process which can t! ake months for obvious results. Muscle building is not an eas! y task, but it is quite simple. Then head over to to get started! Muscle building is a process, easy to follow but it needs effort and consistency to accomplish your goals.

Misuse of supplements and stimulants to lose weight and help workout result in bad health later on. If your body doesn't get a minimum of 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder or bars.

Do you want to get yourself a great body and find out everything about muscle building guided by a professional? Muscle building is not a children's game, because not only the workout, but your food intake too is an important part. If you are prepared to put in the right effort, then you have a no problem building muscle.

Muscle building is highly in favor wit! h fitness enthusiasts all over the world. Muscle building is very important if fat loss is a desired effect of your exercise. Several smaller food portions a day rather than three large meals will help you keeping the energy level high and give the body all the fuel required to build muscle tissue. It depends your continuity, calorie intake and proper rest that reward you with your great prize, which is an awesome body everybody will envy. The heart of muscle building is to be summed up as follows: nourish the muscle with enough caloric intake to aid the muscle growth and no more. Not needing to use drugs is nice, right? This needs correct working out. Running and a balanced food intake will assist you in losing fat.

Muscle building is often confused with fat burning. Muscle building is an awesome experience, also a hobby that is highly endorsed, since it is rewarding and also gives you some really great benefits; such as a better appearance, greater strength,! a gain in confidence and all in all, a healthy look. Protein! is esse ntial to build muscles.

The 3 Steps to a Proper Diet for Six Pack Abs

I suggest using a simple scribbler or notepad for this.

So there you have it three steps to a proper diet for six pack abs. Once you have a good handle on how much you're eating, the tracking part can be stopped. Eating healthy, and being fit has a lot to do with understanding the basics. Until you get a handle on what and how much you're eating, even if it's good stuff, you need to track it. Do this for an entire week and you'll feel your energy level boost.

You planned your workouts why not your diet

The second component to the proper diet for six pack abs is planning. In order to show off a set of abdominals you must be lean, otherwise even a thin layer of fat can hide the effects of all the hard work you've put in. You may have realized that I can't tell you eat this on Monday, then eat this on Tuesday. This might seem like overkill but trust me, this way you can see how many calories you're taking into your body, where you can cut some out if yo! u're not seeing the fat loss results you want, and modify it. By the end of this article you should be armed with the information to make the changes to your diet to shed that tummy fat and show off your six pack abs.

Water is a must for any effective fat loss

Water is a funny part of our diet it doesn't directly cause us to lose or gain weight, although some people can have water retention which would appear as though they were gaining weight. More specifically we'll discuss how important water is, why planning makes such a difference, and how tracking can save you from splurging. You have a scone with your coffee at work in the afternoon, jot it down. Probably not it takes a conscious effort to drink that much water. Nothing to technical, no cutting any particular good groups out (although I suggest you start reading nutritional information on food packages). This way making meals is easy, just refer to the list, and your grocery shopping will be a breez! e.

You might not realize it, but there are key factors tha! t go int o your diet to ensure you get or stay lean. Drinking more water is something that you should implement into your life for good, as well as planning your meals. Keep a journal for anywhere from 2 weeks to a month of what you're eating each and every day. You won't be reaching for unnecessary items at the grocery store, and you'll be able to maintain a low fat, high fiber and protein diet plan.

Track for success

This last part goes almost hand in hand with planning. So, onto the planning.

If you don't know what you're going to eat tomorrow for dinner, or all week for dinner for that fact you cause two problems.

1.) Your grocery shopping isn't structured

2.) You open yourself up to fast food or a highly processed meal that's fast but unhealthy

A better alternative is to sit down once a week, and plan out what you're going to eat for the next 7 days. Put it on your fridge, and build your grocery list from this plan. In this article we're! going to cover three parts to a proper diet for six pack abs. You're supposed to be drinking 6-8 glasses of water a day, are you? You grab a snack from the vending machine at work, jot it down. How ever water cleanses our systems, acts as an appetite represent, and improves our energy level, brain efficiency, and skin. I have to assume that you understand not to stop at fast food joints every night on the way home from work, and you should be eating high fiber and protein foods. glasses of water today. So I challenge you to start today and drink at least eight 8 oz. How ever remember to replace high sugar or fat treats and snacks with fruits, vegetables, and lower fat options.

To learn more about how to get six pack abs visit a popular website people visit to learn ways to lose stomach fat naturally.

Free Weights VS Machines

For example, when you are performing a bench press, you are not only using your chest, but you are using the muscles around your chest, your shoulders, and your triceps. They also usually prevent you from dropping weight on yourself, which is a very good thing. Incorporating a variety of different exercises, and consistently increasing the intensity of your workouts, is really the key to building muscle. This leaves just the lifting to you and allows you to really target specific muscle groups.

Variable resistance machines are also a great option for people looking to get in shape or tone their muscles, but not looking to put on much mass. Additionally, free weights are usually cheaper and more versatile than machines, which generally have only one or two functions each.

There are also some negatives to free weights. They consist of dumbells, barbells, medicine balls, and even the human body itself. One of the things that often gets overlooked in the value ! of machines is their ability to isolate a particular muscle group better than free weights. This article explains the benefits as well as the disadvantages of free weights and machine exercises, as well as recommendations based on your own individual fitness objectives.

Free Weights

Free weights are the method of choice for most old school bodybuilders, and they are very effective for putting on slabs of muscle mass. If you want to bulk up, you will definitely want to incorporate various free weight exercises into your workout. One is that they often require a spotter, especially if you are lifting very heavy. Additionally, if you are recovering from an injury, all of these things help to make machines the workout of choice for you; they are safer, easier to control, and offer less variables that are out of your control. It also provides a forum for discussion on these topics and encourages readers to contribute to the conversation. Machines are also the p! rimary workout of choice of many athletes who rely on speed an! d agilit y and place a lesser emphasis on size and bulk.


Obviously, free weights and variable resistance machines have their own unique strengths and weaknesses. All of these additional muscle groups help to stabilize and balance the weight, and it helps you to build up muscles that you aren't specifically targeting and may not get worked hard enough otherwise. Another is that free weights result in many more injuries than machines because your range of motion is not strictly controlled and there is much greater risk of error.

I recommend free weight training to those who are looking to put on some serious size. Personally, I like to do a little more training with free weights than I do with machines, because I want to put on more muscle mass, but I definitely see the value in both. You will need a person to make sure you complete that last rep without dropping the weight on yourself. They help you to gain strength and are very versatile; there are s! everal exercises you can perform for each muscle group using just one dumbell.


Weight Machines have several benefits as well. First of all, free weights require you to use muscles other than the muscles you are actually targeting for your workout. You need to lift heavy, for less reps (4-6 per set) to build muscle mass, and free weights are the best option for this strategy. You can do this by figuring out which free weight and machine exercises work best for you, and designing a workout regimen around your preferences and goals. is a resource of information on building muscle, with articles on training routines, nutritional supplements, motivation, and product reviews. They control your range of motion, decreasing the likelihood you will tear a muscle or tendon.

This is a classic question that many weight lifters struggle with. Examples include: bench press! , deadlifts, squats, bicep curls, and various others. The tru! th is, i f you are not suffering from an injury, and want to put on muscle mass (as most of you reading this site probably do), you will want to combine these two strategies to form your workouts. In actuality, it depends entirely on your particular situation and the goals you have outlined for yourself. The answer to this question is both simple and multifaceted at the same time. And if you want to target specific muscles and give other groups a break, machines allow you to do this. They also tend to build up your joint stabilizer muscles more because you recruit them to help with balancing the weight, which you do not need to do with machines. In general, a free weight is anything that can be moved in three dimensions, without the use of cables or pulleys.

Free weight exercises have a number of benefits. First of all, and most importantly, they are much safer than free weights. And they both will train differently from someone who is recovering from an injury. For exa! mple, a bodybuilder trying to gain muscle mass as quickly as possible will want to adopt a different strategy from a runner who wants to keep his mass down but develop strength and stamina. You will not bulk up solely using this approach. Rather than calling on various muscle groups because you need to stabilize the weight in addition to lifting it, machines do all the balancing for you. Is it better for your workout to consist of free weights or variable resistance machines?

Isolation Training Vs Compound Body Training - Training For Real and Functional Strength!

As a result you burn more calories and become leaner, more muscular and injury free.

Now let's use some real world examples. The man would be fired when the players get injured more frequently or less stronger... you tell me in what world would you JUST use your bicep muscles? Just don't do it and stop reading those weight lifting magazines...

Compound exercises uses a group of your muscles to perform a task. And doing THAT strengthens all the muscles used.

One of the most frequently asked questions I get from my clients is "What kind of exercise do you recommend that I do to isolate my (fill-in-the-blank body part).

And I have to tell you, that is a very bad question my friend...

Let me explain...

You see, your body doesn't work well in isolation. Your body is an well-engineered miracle. compound exercises are not only better for you... isolation training to my clients is this... And grab that free report for effective ways you can ! increase your metabolism and burn away the stomach fat.

Get Flat, 6 Pack Abs NFL football players do compound training for strength. just say no to the B.S. When you do those exercises, you are performing single-joint exercises which creates an artificial muscle... they can also develop and tone your muscles just as well or even better than isolation exercises.

My conclusions after pointing out the benefits of compound training vs. And if you look at a lot of the football players who play the positions of running backs, linebackers, wide receivers -- they are ripped. of isolation training. It is weird and when you do isolation workouts, you will be more prone to injury.

No! joke. You can't! In fact, isolating your muscle is counterp! roductiv e because you are creating a movement that isn't natural. It makes no sense and why in the world would you want to do it unless you like hobbling around like the Hunchback of Notre Dame...

Go to this website to find out what else you can do to lose body fat and get those love handles reduced. And you can be sure they don't do isolations exercises either...

My point is this... You "train" your body to use a set of muscles to strengthen your body.

This is a perfect example of why wrestlers, even gymnastics can kick a bodybuilder's butt who uses "isolation" exercises in tests of strength.

And let's talk more about how isolation training can make you more injury prone. It works far greater with compound exercises which uses a group of your body muscles to perform. So do the compound exercises that train your body to perform multi joint movements so it works as a more powerful and functional unit!

Do isolation exercises and you could very well e! nd up with tendonitis, joint problems and excess muscle fat. It is way smarter to do compound exercises which uses a group of muscles to strengthen it and grow larger. There is no way in the world a NFL strength coach would let his players do "isolation" training. Whenever you do something, like run, lift or throw, you are using groups of muscles to get the most power.


How to Build Muscle Fast - 3 Fool Proof Exercises to Build Muscle Fast

You are going to do this for 30 seconds or more twice. Once you are close to a sitting position, push back up with your legs. Repeat with the right leg. Throughout the exercise, put both arms back down and sway your hips back and forth, always keeping your back straight. Lie face down on the floor. Your front leg should be at a 90 degree angle.

If you're like most people in the gym, you probably have a routine you like to stick to, but you don't really know a heck of a lot of exercises to really build muscle fast. You are going to be doing a lunge, with a shoulder press from this position. We've got four pretty good ones for you in this article. You need to target multiple muscle groups and stimulate a lot of different muscles.

CWHealthAndFitness is a resource dedicated to helping the world get in shape. Finding the most strenuous exercise is not always the answer. Now s! upport your body with your forearms by bending your elbows and making a fist with each hand. Visit our site and we'll give you a free bonus workout guide to help supercharge your workouts. Now lower your body using your knees keeping your back straight and your core flexed. Raise your body up so it is in a straight line all the way to your toes. From here, step forward with your left leg and bend your back leg down until your knee almost touches the floor. Make sure to keep your back straight while doing this exercises. Do 7 reps.

Exercise 2 - Alternating Floor Bridge Targets, shoulders, back, arms, core, upper legs

This one is amazing and you have to be in pretty decent shape to even attempt it, so be sure you are. Be careful not to use your back for this. Always keep your core engaged with this exercise. They're going to be a bit more difficult than your normal exercise, but they'll give you some great results in minimal time.

Exercise 1! - Lunge with Shoulder Press - Main targets are shoulders, cor! e, quads , calves and buttocks

Grab a pair of light to medium dumbbells. While doing this, press the dumbbells overhead by rotating your palms outward and pressing up with your shoulders. To do this, lift the dumbbells up to where they are next to your ears on either side. Move the dumbbells away from your body to the side by using your shoulders. Hold the dumbbells palms facing in and stand with your feet shoulder width apart. These are multi move exercises and will hit a ton of muscle groups. That's one rep. Put it back down and repeat with your other arm. Hold this position for 5 seconds, then lift one arm up and put it behind your back for a few seconds. This is a killer ab workout.

Exercise 3 - Dumbbell Squat - Main targets are shoulders, arms, core, and quads

Grab a pair of medium to heavy dumbbells depending on how strong your grip is and how strong your legs are. Now hold them at your sides palms facing in and stand with your feet a bit l! ess than shoulder width apart. You should be able to easily lift them over your head without arching your back. Perform 8-10 reps twice.

Work these exercises into your routine and you will build muscle fast for certain.

Learning how to build muscle fast is all about exercise efficiency.