The 4 "Essentials" To Gaining Muscle Mass

In order to gain muscle mass, we must adhere to four essential steps. Live by these steps, and you will be virtually guaranteed to make progress. Neglect any one of these steps, and you may be wasting your time.

"Essential" Step #1: Modify your weight training routine often. The human body will adapt to almost anything, and your weight training workouts are no different. If you continue to train using the same weight, number of repetitions, sets etc., your body will have no reason to increase strength and grow muscle. Change at least one part of your routine every 5-6 weeks.

"Essential" Step #2: Allow adequate rest and recovery time between workouts. Many people still haven't learned that weight training 6-7 days a week is a waste of time, and will lead to over-training. If you're training naturally (no steroids), aim for 3-4 workouts a week at 45 minutes per workouts.

"Essential" Step #3: Proper nutrition is a must! If you don't feed your body with the nutrients it needs, don't expect to grow. You can't build muscle mass out of plain air! In other words, building muscle mass requires the "raw material" that are supplied in food. Aim for six meals a day, with plenty of protein in the morning, post workout, and before bedtime.

"Essential" Step #4: Be Consistent! If you miss only 2-3 workouts a month, that equates to between 24-36 workouts per year. Think about how much further ahead you might be if you hadn't missed those workouts? Sure it's easy to find something else to do other than workout, however, if you want to achieve outstanding results, you must make training a top priority!

So work hard, follow the advice in the article, and soon you'll have the lean muscular physique you've always wanted...

All of Your Weight Training Questions Answered

Since there is so much conflicting information out there in regards to weight training to build muscle, I thought I'd put this Q & A section together to clear things up.

Here are all of the most common weight training questions answered.

Q: Hoes lifting weights make my muscles grow?

A: Simply put, every time we workout, we break down the muscle tissue in our bodies. This muscle tissue breakdown stimulates the body to repair its self during sleep. After each workout, the body rebuilds slightly more muscle tissue than it previously had. Overtime, this leads to an increase in muscle size, also know as hypertrophy.

Q: How often should I weight train?

A: We generally recommend that you begin by training only three days a week with at least one rest day between each workout.

Q: Are free weights or machines better for muscle gain?

A: Resistance training is resistance training, regardless of what type of weight you are lifting. There are advantages of using both free weights and machines, and a balanced resistance training program will incorporate both.

The main advantage of using free weights is that you will be able to work the smaller stabilizing muscles that machines will not. The advantage of using machines is that you may be able to lift more weight, and the risk of injury is lesser than that of free weights.

Q: Will Aerobic exercise affect my weight gaining efforts?

A: Too much aerobic activity can make gaining weight difficult. We recommend that you limit your aerobic exercise while on a weight gain plan. This does not mean eliminate cardiovascular exercise entirely

Q: Do I have to resistance train, or can I just eat more food to increase body mass?

A: Resistance training plays a crucial role in your weight gain program. Without weight training, it is nearly impossible to gain muscle weight. Although eating food will increase body weight, a very small percentage of that weight would be muscle mass if you do not weight train. Remember, the goal is to gain muscle weight, not fat weight!

Q: How do I know if I am overtraining?

A: The following symptoms are indications of overtraining:

- Difficulty sleeping

- Headaches

- Mild muscle soreness

- Decreased appetite

- Increased incidence of injuries

- Loss of strength

- Lack of energy, felling tired and drained

If you are experiencing any of the above symptoms, take some time off and evaluate your weight training program.

Q: Should I workout every day?

A: NO. Working out daily will lead to overtraining. Overtraining can lead to a number of problems including muscle loss. Try to make sure you rest at least one day in between resistance workouts to allow your muscles to recover and grow.

Q: How intense, and how long should my workouts be?

A: Aim for high intensity workout, limiting the duration to about 45 – 60 Min.

Q: Is there a difference between toning, and building muscle mass?

A: Building muscle with heavy weight, and toning with lighter weight is a myth. Resistance training with the correct amount of weight builds muscle, period. Normally when people refer to toning, they mean defining the muscles. This can only be accomplished by reducing your body fat percentage.

Q: What is HIT training (High Intensity Training)?

A: Hit training, or High Intensity Training is a method of weight lifting that involves extremely slow, timed repetitions.

Q: Am I too young to lift weights to gain weight?

A: We recommend that you consult a physician before beginning a weight training program. Generally it is not advisable to resistance train with heavy weights before the age of 18 years.

Q: I want to gain muscle mass, but can’t afford a gym membership. Can I workout at home?

A: Yes, but you will have to invest some money into some equipment. Learn how to build a home gym.

All of Your Bodybuilding Nutrition Questions Answered

Here is a list of common questions in regards to bodybuilding nutrition.

Q: What whole foods are the best sources of protein for bodybuilders?

A: There are many foods that are excellent sources of protein. They include but are not limited to:

-Fish (Tuna, Salmon, Halibut, Talapia)

-Eggs

-Chicken

-Pork

-Steak

-Nuts (Almonds, Walnuts, Cashews)

Q: What foods are the best sources of complex carbohydrates for bodybuilders?

A: The best sources of carbohydrates are:

-Whole grain breads

-Brown rice

-Whole wheat pasta

-Vegetables (Yams, sweet potatoes, corn, broccoli)

-Whole Oats

Q: What are the best sources of fats for bodybuilders to consume?

A: Try to consume unsaturated plant fats versus saturated animal fats. Flax oil, olive oil, and sunflower oil are all excellent choices. Nuts are also an excellent source of “healthy” fats. Try to limit the amount of saturated fat in your weight gain diet as much as possible. Fatty meats, butter, and whole milk are examples of foods that are high in saturated fat.

Q: How much food do I need to eat to gain weight?

A: Simply put, you need to eat more calories than the actual number of calories your body burns each day. Of course this will vary from person to person. These “extra” calories will be used by the body to build muscle tissue. We suggest that you estimate the number of calories you are currently eating as a starting point.

Q: How often should I eat each day to help me gain weight?

A: Regardless of your specific goals, if you want to gain weight you must eat large quantities of food, and eat often. Aim for five to six meals each day. If necessary, drink a meal replacement shake to substitute any solid meals you are unable to prepare.

Q: Should I drink weight gainer shakes or protein shakes?

A: YES! Shakes are extremely easy and fast to prepare, taste delicious, and are easy for the body to digest. Aim for at least one shake daily, preferably after a workout when your body needs nutrients replenished.

Q: Should I eat lots of fast food to gain weight?

A: NO! Although fast food is full of calories, the majority of those are “empty” calories. They have very little if any nutritional value. Stick to foods that are high in calories, and rich in vitamins and minerals. These are the foods that will help your body grow. Foods such as whole grain bread, rice, lean meats and vegetables are top choices. If time is an issue, consider using meal replacement shakes to substitute one or two meals each day.

Q: How much water should a bodybuilder consume?

A: Aim for 8-12 cups a day. If you exercise, or perspire excessively, be sure to drink replenish the fluids your body has lost.

Q: How do I know how many calories I am consuming each day?

A: In order to estimate the number of calories you are eating each day, you must track all of the food you eat every day for one week. At the end of each day, estimate the number of calories you have consumed for that day. Once the week is over, add up the number of calories consumed each day, and divide that number by seven. This will give you an average of how many calories you are eating daily.

Q: How do I find out the number of calories in the food I eat?

A: If there is no label on the packaging of the food you are eating, you can use a calorie chart to help you estimate the number of calories in each piece of food you eat.

Q: What is an example of a well balanced meal that is high in calories?

A: Although there are many different combinations that make up a well balanced meal, here is one of our favorites: Two chicken breasts, one cup of broccoli, and two cups of brown rice with flax oil or salad dressing on top.

Q: Should I drink a protein shake before, or after my workout?

A: This is a common question. Although you should consume some food approximately one hour before a weight training session, we recommend that you consume a protein shake after your workout. If possible, try to drink it within one hour after your workout to help your body replenish it’s self, and to kick start the muscle repair process.

Q: How many calories do I need to consume to gain a pound of muscle?

A: Theoretically speaking, you would need to consume a minimum of 3500 additional calories to gain one pound of muscle mass. That means 3500 calories on top of the number of calories your body burns each day.

Q: Is sugar bad for me?

A: Most of you probably already know the answer to this one… YES! Sugar, also know as simple carbohydrates should be avoided when possible. Try to aim for complex carbohydrates. They provide more nutrients, and are a much more efficient source of calories.

Q: What is the difference between complex carbohydrates and simple carbohydrates?

A: Complex carbohydrates are a more nutritious, and are a more efficient source of energy for your body than simple carbohydrates. Complex carbohydrates should be the main source of carbohydrates in your diet.

Understanding Progressive Overload

Progressive Overload is all about stressing the muscles. You stress the muscle, rest, increase the stress level by increasing the weight and increase the repetition of the exercise. This is called progressive overload and is the philosophy behind weight training and muscle building. As you slowly increase the amount of weight you are lifting, you force the body to respond by making the muscles bigger and stronger.

In this way, you are triggering your body’s defense system or survival instincts. The increased stress of the added weights is perceived as a threat. In response the body must increase the muscle mass in order to survive and be better prepared for next time.

Your body won’t want to grow these muscles and it won’t do it on its own. A body has to be forced into this mode. To help this process, you have to increase your diet. Extra muscle will require extra nutrients and food energy. Your body only operates as good as its energy supply. The muscle you currently have was the right amount as far as your body was concerned up until now.

Now you have to make it believe that it needs to grow more muscle. To make this believable you have to:

• Increase your stresses by doing progressive overload weight training

• You must feed your body what it needs in order to build and sustain this new muscle growth

• You need to give your body time to grow these muscles by providing it with lots of rest.

The one main thing to remember is that your body is smart and if you don’t consistently send the same message, it won’t believe you.

However, if you put all three items together into a program and stick with it for weeks on end, then the muscle gains are yours.

*Article courtesy of Build-Muscle-Gain-Weight.com. Learn how to gain weight fast

Three Muscle Building Diet Tips

If your goal is to build muscle tissue and gain weight, your muscle building diet may be the most important component to your success. Without the right diet, it will be nearly impossible to increase your body weight and encourage muscle growth. This is because your body needs ample amounts of food in order to build lean tissue.

To keep things simple, let’s break down the nutritional component of gaining weight in to the following three steps:

1). Eat more calories - In order to increase body mass, you must increase the number of calories in your diet. Simply put, you must eat more calories than your body burns each day to maintain your current body weight.

For example, if your current BMR (basal metabolic rate) is 2000 calories per day, then in order to increase your body weight you would have to eat 2300 – 2500 calories per day. The actual number of excess calories you require will depend on your activity levels, genetics, and other factors.

These excess calories that you consume will be used by the body to repair muscle tissue that is broken down during resistance training (another important component of a weight gain plan).

2). Eat often throughout the day - In order to promote healthy weight gain, we must create an anabolic environment within our bodies by eating up to 7 meals per day. This will create an environment within the body that that promotes muscle growth.

In addition to creating an anabolic environment in our bodies, eeating more often also following purposes:

• Encourages rapid uptake of nutrients
• Decrease the chance that your body will store fat
• Promotes hormone levels that will aid in muscle growth

Try to eat five to six meals each day. Spread each meal two and a half to three hours apart. Each meal should be balanced, consisting of a serving of high quality protein, a complex carbohydrate, and an unsaturated fat. Be sure to consume plenty of water 15 – 20 minutes after each meal to help your body digest the meals.

3). Eat muscle building foods - We must eat muscle building foods to ensure our bodies receive the nutrients needed to build muscle weight. The goal is to eat foods that are high in calories, and rich in vitamins, minerals and fiber. These kinds of foods are “nutrient dense.”

Examples of some of the top choices include:

-Whole oats

-Starchy vegetables (yams and potatoes for example)

-Whole wheat Pasta

-Brown rice

-Whole grain breads and bagels

-Lean meats (chicken, steak, pork, fish)

-Eggs

-Peanut butter and other nuts (almonds, filberts, cashews)

-Cheese

By following the weight gain nutrition tips outlined in this article, you will ensure that your body receives the calories and nutrients it needs to help promote healthy muscle weight gain. Just be sure that in addition to your muscle building diet, you weight train consistently, and get plenty of rest and recovery.

The Importance of Adequate Water Consumption

Muscle tissue is comprised of over 70% water, and it serves an important role in all cellular activity. Consuming adequate amounts of water is of the utmost importance for bodybuilders, and athletes.

Here are a few reasons why it is so important to consume enough water:

• Increased protein intake requires more water to help clear your body of waste products such as ammonia and urea.

• Sweating from highly intense resistance workouts might cause you to dehydrate and lose more water more quickly.

• Mild dehydration can decrease strength and energy levels.

To stay well hydrated, multiply your bodyweight in pounds by 0.55. That number is the number of ounces of water you should consume in ounces each day.

So for example, here is what that calculation would look like for a 150 lb. individual:

150 X 0.55 = 82.5 Ounces

That equates to roughly 10 eight ounce glasses of water each day.

Remember that the actual amount of water your body needs will also depend on the volume of your workouts, ambient air temperature, and the types of food you eat.