How To Rapidly Build Muscle Mass The Natural Way

Many weight lifters have a difficult time gaining muscle weight and, more often than not, these same people end up gaining more body fat in the process of trying to gain muscle. Discovering the correct diet and weight lifting plan to gain lean muscle mass tends to be a difficult process for many people. Fortunately, the solution is actually much more simple than most people imagine.

Because illegal drugs like steroids tend to be readily available, many people will go after this "easy fix" forgetting the dangerous side effects that steroids often inflict upon users. Steroids are simply not the answer to gaining muscle weight fast, assuming of course that your overall health and well being is of some importance to you.

So what exactly can you do?

The answer is your workout and diet plan. Gaining lean muscle mass while minimizing body fat necessarily requires the right diet as well as the proper mix of cardio exercises and weight lifting. Most fitness enthusiasts believe that loading up on quality protein is the best solution. While protein certainly is very important, you should not fall into the trap of ignoring other vital nutrients.

Your body needs a good amount of carbohydrates in addition to vitamins A,B, and D in order to stimulate and sustain muscle growth. This being said, always make sure your carbohydrate intake does not mainly come from refined flour foods as these kinds of foods are very high in bad carbs and sugars. As an alternative, try eating whole grain past instead or even broccoli and potatoes.

While engaged in your workout routines, try using intervals to trick your body to allow more muscle development. Performing the same "5 sets of 6" will teach your body to simply cut off growth because your body will adapt to repetitive motion. As an alternative, mix up your routine by doing 2 sets of 10 one day and 4 sets of 6 the next. So long as you keep your body guessing as to what is coming next you will see much better and faster muscle gains.

Building Lean Muscle Mass - How Much Muscle Mass Can You Really Build?

The average amateur weight lifter expects to build tons of lean muscle mass in a very short period of time. That is to say that the average weight lifter expects to get ripped in a flash. Getting a ripped physique fast is largely a myth. You can not realistically build dozens of pounds of lean muscle mass really fast. The vast majority of my clients and men I encounter at the gym simply have unrealistic expectations when it comes to building muscle mass.

It's difficult to actually say how much muscle you can add to your body but the average weight lifter seems to believe that they can add 25 pounds of muscle in 90 days. It's remarkable how often I meet someone who has been hitting the gym for three or four months and is disappointed that they haven't added twenty or more pounds of muscle. You surely can gain 20 or more pounds of body weight in just a few months but there is a big difference between body weight and muscle mass.

You can gain weight by simply taking in lots of carbs, calories, and weight gainer and doing little aerobic exercise. But again, in following this kind of diet plan you will only be adding body mass not lean muscle mass and there is a big difference between the two. Adding lean muscle mass means adding pure muscle tissue, not water weight or glycogen weight. And adding lean muscle mass takes the three P's: persistence, perseverance, and patience.

Under the ideal circumstances, the average male can add a maximum of 2 pounds of lean muscle mass in a single month. Remember that this is under the best possible conditions, more than likely you will be fortunate if you can add half this much muscle mass each and every week. This may be discouraging or upsetting to some but it's important to be realistic in your goal otherwise you could end up wasting your time or worse, doing things that may actually be harmful.

Train hard, eat right, get a good nights sleep each night, and you will inevitably get the body of your dreams!

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Gaining Muscle Without Gaining Body Fat - Is It Really Possible?

If you are anything like me or the other 99% of the muscle building population, your goal from lifting weights is to develop an awe inspiring physique and the strength to match. Because of the impassioned desire to achieve the ideal body type, many fitness enthusiasts begin trying to build muscles with only a vague idea of what they are doing. They simply want to get ripped as fast as possible and with as little work as possible.

Those who are motivated to bulk up know they need to take in carbohydrates and calories but at the same time are afraid of gaining unwanted body fat in the process. Unfortunately, when you are trying to add muscle mass in a relatively short period of time you will almost always end up gaining additional body fat in the process. Gaining some body fat while bulking up is basically how the entire process of building process works and if you are unwilling to accept it then bulking up may not be for you.

Gaining muscle size and strength means consuming a surplus of calories in order to facilitate the process known as protein synthesis. But there is no way to convert 100% of your caloric intake into protein synthesis because it is simply not biologically possible. A certain amount of the calories you take in in order to bulk up will inevitably become stored fat on and within your body. In order to reconstruct your body according to your specifications it is really best to focus on gaining muscle mass through heavy lifting and caloric intake followed by time off centered around shedding excess body fat.

Your levels of muscle mass play a large role in determining your metabolism rate and therefore it is always far easier to shed body fat once you have significantly bulked up. This is precisely why bulking up first and then shredding body fat later is nearly always the best and most efficient path. Your primary goal while building muscle it to never lose body fat but rather only to gain as little excess body fat as possible.

Here are a few good ways to accomplish this:

1. Calculate an exact surplus of calories - A surplus of calories is essential to fuel proper muscle growth but cramming mass quantities of food and supplements down your throat indiscriminately will more than likely cause you to gain more body fat than is necessary. According to fitness and nutrition experts taking in 15-20% more calories than is needed to sustain your present body weight is ideal for muscle development while minimizing accumulation of fat.

2. Scrutinize Your Food Choices - The overwhelming majority of your food choices should come from high quality proteins and healthy unsaturated fats. Foods high in protein include things like eggs, 1% milk (soy milk if you prefer), fish, beef, chicken, and fish. Healthy unsaturated fats include things like corn, sunflower, soybean, and flaxseed oils as well as foods like nuts and fish.

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Eating And Exercise - Advice For Post Workout Eating

Most athletes understand the importance of eating a high protein, high carbohydrate meal before an intense workout. But few athletes understand the importance of the post work out meal. Pre-workout meals are great for insuring adequate glycogen supplies during workouts while a great post workout meal provides hydration, nutrients, proteins, and amino acids that aid in muscle recovery.

It's always a good idea to measure your body weight before and after each workout. If you've done a very intense workout your weight should be several ounces less than when you started due to the shedding of water weight through sweat. Every ounce of body weight you lose during weight training should be replaced by two ounces of water. Adequate hydration during and after weight training ensures maximum performance and recovery.

In addition to restoring hydration levels, here are 3 tips for post workout eating that will help you maximize your muscle gains:

1. Juice - Generally speaking, most simple sugars should be avoided, however, the sugars found in juice can help restore your glycogen levels. For optimum performance and muscle gains, take 10-12 ounces of orange or vegetable juice within 15 minutes of working out.

2. Carbohydrates - Research recently conducted by UCLA found that 150 grams of carbohydrates taken no later than 2 hours after intense physical exercise actually builds glycogen stores adequate enough for continued, intense workouts. Depriving your body of these carbs for longer than 2 hours after a workout actually reduced glycogen levels in study participant by as much as 50%.

The best source for carbohydrates are potatoes which should be prepared with a minimal amount of high fat cooking oil and served with minimal toppings. The average large potato contains approximately 60 grams of carbohydrates meaning you generally need to eat 2-3 potatoes for your post workout meal.

3. Protein - There has also been research that shows protein coupled with carbohydrates and consumed no later than 2 hours after a workout also results in dramatically increased glycogen levels. According to researchers, you should plan to take 4 grams of carbohydrates for every 1 gram of protein. So if you plan on eating 3 potatoes after your workout you will correspondingly need to consume 45 grams of protein. Any meat is essentially a good source of protein but whey protein supplements make a nice substitute.

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Easy Ways To Gain Weight Fast

Some people are able to eat just a few meals a day and gain several pounds in a week. If you are someone who is desperately trying to lose weight, then gaining weight easily is a very bad thing. But, if you are one of the millions of weight lifters who is working hard to gain weight and therefore muscle mass, eating frequently and gaining little if any weight is a major obstacle to progress. In reality, if you happen to be one of these individuals you are actually blessed with very good metabolism.

A person with good metabolism who is also a bodybuilder is known as a hardgainer. Hardgainers are the envy of obese people everywhere in that they can eat and eat and never really seem to gain any weight. In addition to above average metabolism, hardgainers tend to have muscles that simply don't repair torn muscle tissue as well as others. It's important to understand that the average muscle building workout is not intended for hardgainers. On the contrary, most bodybuilding workouts presuppose that you can easily gain muscle mass.

This means that if you are unfortunate enough to be a hardgainer, copying a workout routine that you read on your favorite fitness website or blog may actually do more harm than good. It's entirely possible that a normal workout for some can cause most hardgainers to actually lose rather than gain muscle mass.

The keys to gaining weight fast are understanding how much rest time you need between sets in order to maximize your muscle gains and how much your strain, or tearing, your muscles can actually handle. If you are a hardgainer then you will need to rest a minimum of 60 seconds in between all of your sets and should do no more than a maximum of 6 sets of any one exercise. This assumes that you are lifting heavy weights. If, on the other hand, you are weight training for endurance and to get toned then you can do as many as 10 sets and rest for as little as 30 seconds in between sets.

For hardgainers, sufficient sleep is also very important to gaining weight fast. Failure to get enough sleep during the day for hardgainers means that your body will convert less of your calories and carbohydrates consumed through out the day into body weight. Hardgainers should sleep a minium of 8 hours per day with 10 hours being more or less ideal.

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How to Gain Weight Fast - Being Skinny is Not As Great As Many People Think

If you are a little bigger than you would like you have probably looked at someone who is natural skinny and just wanted to smack them. But as a person who used to be that skinny person I can tell you that it is not all it is cracked up to be. If you ask any male at least that is skinny I promise you they would tell you that they would love to learn how to gain weight fast. Many people do not know what it feels like to go to the beach and be embarrassed to take off their shirt because of how skinny they are.

Trust me when I say most skinny people would switch with someone who is a little over weight in a heart beat because they know with a little bit of work they could lose the weight. I remember when I was no more than 138 pounds as a senior in high school playing football. I loved to play but I dreaded having to go against one of the guys who were 260 pounds. No matter what I did I could not gain weight.

I tried to eat as much as possible but my metabolism would just burn it up as fast as I could put it in my stomach. I lifted weights with the football team, and while I did get more muscle definition I just could not put on any weight. I even thought about taking steroids because I was so thin. Pool parties and gym class could be rough to. There is nothing worse than going to a pool party with a bunch of girls and not wanting to take your shirt off due to how small you are. You just get looked at funny. If you have been there then you know what I'm talking about. You want nothing more at that point than to learn how to gain weight fast.

The good news is that it did not last forever. After trying out many different programs and diets I finally found a program that was able to mix diet and workouts with great results. In a little over 3 months I had already put on 13 pounds and the difference was very noticeable.

I have been there when it comes to not wanting to take of my shirt at the pool party. I know how uncomfortable that feeling is, but I also know from experience that you can change it. If you're ready to work and break out of being skinny then Click Here You'll thank yourself when you begin to see the difference it will make to your body.

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