Getting Bulked Up And Shredded

Advise, Articles and Information for Building Muscle Mass and Sculpting Six Pack Abs

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Archive for the 'Diet' Category

Gain Muscle-Mass Without Getting Fat

Posted by muscled1 on 11th July 2008

6 Weight Gain Tips Without Getting Fat

After you read this short article, you will have leaned some quick tips to start gaining healthy weight.

Here’s 6 simple ways on how to gain weight without getting fat:

For the complete article please…..CLICK HERE

Posted in Body Building, Bodybuilding, Build Muscle Mass, Diet, Exercise, Muscle Building, Muscle Mass, Nutrition, Strength Training, Weight Lifting, Weight Training, build muscle, hardgainer, weight gain tips | 1 Comment »

Protein Optimizes Weight Training Results In Older Men

Posted by muscled1 on 11th July 2008

NEW YORK (Reuters Health) - Getting enough protein and moderate amounts of fat from food may help older men’s muscles respond better to weight training, a study suggests.

For the complete article please…CLICK HERE 

Posted in Build Muscle Mass, Diet, Exercise, Fitness, Mens Health, Muscle Building, Muscle Mass, Strength Training, Testosterone, Weight Lifting, Weight Training, build muscle | 1 Comment »

Best Anti-Aging Program

Posted by muscled1 on 9th July 2008

For years I’ve been extolling the benefits of eating fewer calories and exercising LESS (but with more intensity) in order to both build muscle mass and lose bodyfat. It works. I’ve done it for years. I’m not the first to do it, nor will I be the last, but it seems that this “old school” approach to fatloss nutrition and exercise is dying on the vine.

For the complete article please…..CLICK HERE

Posted in Diet, Exercise, Fitness, Health | No Comments »

Drink Coffee As Your Post-Workout Recovery Drink

Posted by muscled1 on 6th July 2008

Recipe to recover more quickly from exercise: Finish workout, eat pasta, and wash down with five or six cups of strong coffee.

Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise, new research from the online edition of theJournal of Applied Physiology shows. Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study, published by The American Physiological Society.

For the complete article please…..CLICK HERE

Posted in Bodybuilding, Build Muscle Mass, Diet, Exercise, Fitness, Muscle Building, Muscle Mass, Nutrition, build muscle | 1 Comment »

Get Rid Of My Gut

Posted by muscled1 on 5th July 2008

Here’s the reality, I normally don’t do this. I normally recommend weight loss on a slow and steady keel, over time… I rarely, if ever, recommend rapid fat loss for ANYONE, Any Time… but today is an exception to the rule.

Let me explain…

If you’ve ever been in a situation where you feel as though you have to lose weight seemingly overnight… or if you feel you’re in that situation now…

I’ve read thousands of journals, studied hundreds of textbooks, and mastered the art of rapid fat manipulation through real world “in-the-trenches” field work, with wild success.

To put it plain and simple, I’ve been around the block a time or two, and I know what works…

And I know what’s a crock of you know what.

To give you some ideas of what I’m talking about, here are just a few “little known” facts that the Weight Loss Industry is desperately hiding from you…

For the complete article please…..CLICK HERE

Posted in Bodybuilding, Diet, Exercise, Fat Loss, Fitness, Lose Fat, Lose Weight, Weight Loss, Weight Management, build muscle | 1 Comment »

Empower Your Fitness And Diet Plan

Posted by muscled1 on 3rd July 2008

I walked into a book store the other day, and do you know what I found? I found four different “diet” books, all on the New York Times “Best-Seller” list, and all four contradicted each other!

For the complete article please…..CLICK HERE

Posted in Body Shaping, Bodybuilding, Diet, Exercise, Fat Loss, Fitness, Lose Fat, Lose Weight, Muscle Building, Muscle Mass, Nutrition, Strength Training, Weight Lifting, Weight Loss, Weight Management, Weight Training, build muscle | 1 Comment »

So You Want To Be A Muscle Man

Posted by muscled1 on 1st July 2008

Muscle Men - Do You Want To Become One?
by Michael Ward

When starting from scratch and you have no idea about gaining muscle let alone training we realize its hard to get a general point of view on how to achieve that great muscle body. This article provides a general overview on what you need to consider achieving such a goal.

Training - Obviously to increase muscle mass you’re going to need to work out with weights. The question is what is your purpose? If you are looking at creating more bulk within your body then you need to focus on lower repetitions and more strength building exercises such as bench presses, deadlifts, and squats. These 3 exercises give you the ability to build good quality thickness throughout your body. If you are looking at getting more toned and ripped then focus on a higher set of repetitions such as 15 reps and above.

If you walk into a gymnasium today you will notice that they are filled with so many machines. If you are looking at gaining some serious size you need to understand that the machines are assisted by cables and in a way can prevent you from gaining that thickness. Free weights ensure that you must balance the actual weight and there is no assistance what so ever. In most exercises free weights ensure that you can really go deep into the exercise and all strands of your muscles are targeted.

A training partner is another important feature in getting the best results possible. If you want to get serious you need to push out those extra couple of repetitions on the exercise and with a training partner not only can they spot you but also motivate you. Try finding a partner who is experienced so you can learn from them and have somebody to look up to. Nothing can substitute experience!

How often should I be training? This is a very common question and the main question you should ask yourself is am I over training. Your body’s muscles need rest after a workout in order to grow and recover. Also the answer will depend on how good your nutrition is and whether you are consuming enough of the good foods to actually be able to train as often. If you are just starting out in weights then your body is not going to be used to the pain and therefore it’s recommended that you take your time and rest more regularly.

Nutrition - The actual weight training is only a small part of getting the dream body you want. The fuel you are taking into your body is so important, as if it’s not what is supposed to be going into your system then you are not going to see the right results.

Protein - Is used to develop and maintain muscle. Protein is broken down into amino acids and then turned back into protein to produce and repair our muscles after your training session. During exercise your amino acids can be burnt and it’s very important that your muscles are supplemented to help them repair faster so you can begin your next workout quicker.

A question asked by many is how much protein should I be consuming? As a general guideline if you are exercising heavily it is recommended that you consume between 0.8 to 1.8 grams of protein for every kilogram of your body weight. For example if you weighed 80kg then your daily protein intake should be around 64 grams to 144 grams of protein. Obviously you will be looking at 144 grams of protein if you are training extremely hard and up to around 5-6 times a week. When consuming your protein you must understand that excessive protein intake can actually be harmful where strain is put on your kidneys to process all that protein.

There are many great sources of protein such as lean red meat, lean white meat: fish, chicken or turkey (no skin), eggs (preferably egg whites), beans and legumes (which are high in carbohydrates). In a realistic world consuming a good amount of protein each day can be very difficult as we all have busy lifestyles. So besides the actual food sources there are protein powders/supplements which can actually help you when you are unable to receive the protein intake required. There are so many protein powders on the market and a few things you should look for in each one are: a low fat content, low carbohydrate content, and low sugars and salts. Just check the label on the back of each package and ensure they fall into this category. A little bit of research also will help you find protein powders that actually taste good. Most protein supplements can be mixed in either water or milk; if you are looking to stay lean I suggest water as you won’t be getting the extra calories from the milk.

When should you be taking the protein to become one of the muscle men? It is recommended that the most important time to take protein is after you finish performing your physical activity. After working out this is the time when your body is most vulnerable since your amino acids have been burnt, and the faster you replace them the faster your body will be recovering.

Carbohydrates - If you are looking at putting on some serious mass then you need good quality carbohydrates. When we say good quality, we are talking about foods that are low in sugar as if you look on the back on the nutritional label sugars are part of the carbohydrate section. Example of foods that are high in carbohydrates and low in sugars are pastas, rice and breads. If you are looking at putting on serious mass then these foods are very important. Another important fact is that you should target these high carbohydrate foods that are low in GI which is a scale that ranks carbohydrate rich foods by how much they raise blood glucose levels compared to glucose (sugar) or white bread. All of the foods mentioned come with low GI alternatives. For example when eating breads go for wholegrains rather than white bread, basmati rice is low in GI and wholemeal pastas are a whole lot better for you. If you are serious about getting that muscle body then it will take a bit of planning and extra research from you to get those results.

What happens if I eat too many carbohydrates? The actual value of too many will depend on how hard you are training. The harder you are training the more carbohydrates your body requires as fuel. People involved in not just weight training but heavy cardiovascular training will require an extra amount of carbohydrates. If you are taking in more carbohydrates than you are actually burning you will find that these carbohydrates will actually become stored as fat. This is what you want to avoid ensuring that you maintain that lean and hard look and become one of the muscle men.

Rest - Resting is just as important as training and nutrition as it helps your body recover faster. You need to be receiving an adequate amount of sleep each night and try to avoid having continuous late nights where you are waking up tired the next day. How can your body recover if you are continuously tired? You definitely won’t be training at your best that’s for sure!

Michael Ward is the business owner of Australia’s leading fitness equipment store called Unbeatablefitness.com.au. If you visit: http://www.unbeatablefitness.com.au you will find one of Australia’s largest fitness product range and all at the best prices money can buy. http://www.unbeatablefitness.com.au aims to provide fitness equipment for everybody no matter on their budget at hand.

Article Source: http://physicalfitnessarticles.net

Posted in Body Building, Bodybuilding, Build Muscle Mass, Diet, Exercise, Fitness, Muscle Building, Muscle Mass, Nutrition, Strength Training, Weight Lifting, Weight Training, build muscle, weight gain tips | 2 Comments »

Misleading Marketing Terms: An Inside Look At Buying Supplements

Posted by muscled1 on 30th June 2008

The Shell Game that is the “Proprietary Blend” Nutritional Supplement
By Will Brink

Author of :

Brink’s BodyBuilding Revealed

“Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass.”

Fat Loss Revealed

“Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink’s Ultimate Fat loss Program.

______________________________________________________________________________________

The Shell Game that is the “Proprietary Blend” Nutritional Supplement

Recently I wrote an article entitled “Terms, Terms, Terms, An Inside look to buying supplements” which can be found on the Gurus and Guests section of my private forum. The article covered many of the misleading marketing terms buyers have to deal with in an attempt to make informed decisions on the supplements they spend their hard earned money on. Some of the more potentially misleading commonly used marketing terms I covered were:

“Clinically proven”
“Patented”
“Doctor recommended”
“All natural”
“Scientifically formulated”
“Research proven”

“Used for thousands of years”

Readers interested in understanding why the above terms can be so misleading, can read my write-up on each of those terms.

In a nut shell, I went onto cover each of these common marketing terms that are used to sell supplements to unwitting consumers and explained each in detail as to what I view as their common misuse within the market place.

However, one term I didn’t cover, was “proprietary blend” which in many cases is the most potentially misleading term of them all, though not a term always seen in ads per se, but the side of the bottle.

Thus, why I felt it was a separate topic to be covered at a later date as it does not fit under the classic definition of a commonly used marketing term found in ads. I also decided to cover this term in a separate article as it requires much more space dedicated to it then the other terms needed for reasons that will be apparent shortly.

Proprietary blends are not inherently a negative for the consumer, though they are inherently confusing for the buyer in most cases.

A supplement that lists a “proprietary blend” on the bottle can be there for one of two reasons:

(a) to prevent the competition from knowing exactly what ratios and amounts of each ingredient present in the formula to prevent the competition from copying their formula exactly (commonly referred to as a “knock off”) or

(b) to hide the fact the formula contains very little of the active ingredients listed on the bottle in an attempt to fool consumers.

Sadly, the latter use is far more common then the former. They see a long list of seemingly impressive ingredients listed in the “proprietary blend” none of which are there is amounts that will have any effects. This is commonly referred to as “label decoration” by industry insiders. The former use of the term is a legitimate way for a company of a quality formula from having the competition copy or “knock off” their formula and the latter use of the term is to scam people.

So how does the consumer tell the difference?

They can’t, or at least they can’t without some research and knowledge, which the scam artists know few people have the time and energy to dedicate to finding the answers. Although there are a few tips the consumer can use to decide if a product with a “proprietary blend” is worth trying, no one, not even me, can figure out exactly how much of each ingredient is in the blend or in what ratio of each is contained within the formula, hence why the honest and not-so-honest companies employ “proprietary blends” so often.

Thus, we have something of a conundrum here and conflict between a company making a quality formula attempting to protect that formula from other companies vs. the company simply looking to baffle buyers with BS.

There are at least some basic tips or food for thought here regarding this problem. A formula that contains say 10 ingredients in a “proprietary blend” is by no means defacto superior then one with three ingredients in it. It’s the dose that matters. Clearly, it’s better to have higher amounts of ingredients that will have some effects vs. a long list of ingredients in doses too low to have any effects.

Some times it helps to look at both what’s in the blend and how much of the blend actually exists. As an example, if say the blend is 300mg total and contains ten ingredients, that’s only 30mg per ingredient, assuming (and you know what they say about assuming!) that each is found in equal amounts. Clearly, for most compounds out there, 30mg wont do jack sh*&.

On the other hand, if say the blend is 3000mg (3 grams) and contains three or four ingredients, there is at least a better chance that the formula contains enough of each (and remember, we can’t tell how much of each is in there as that information is “proprietary”) to have some effects you are looking for such as an increase in strength, or a decrease in bodyfat, etc.

Unfortunately, the above examples are so vague as to be close to worthless as it’s easy enough to formulate a 3000mg blend where all the ingredients are worthless to begin with or a 300mg blend that contains compounds that only require small doses to have an effect and or can be toxic at higher doses.

For example, the mineral zinc tends to be no more then 30mg in most formulas and no more is needed or recommended. Much of this comes down to the consumer knowing what the various ingredients are and how they work (to decide if they are even worth using in the first place) then deciding if said blend appears to at least contain a dose that would have the desired effects, which just brings us back to my prior comment: most people have neither the time or inclination to research all that info just to decide if they want to use a product and thus the many “proprietary blends” on the market that are no more then a long list of under-dosed ingredients.

Wish I could be of more help giving specific advice to readers of this here article as to what makes a good blend and what constitutes a poorly made blend, but the above advice is the best I can do under the circumstances. Although a “proprietary blend” is not by default a negative to the consumer, it is by all means the poster child for the well-known Latin term Caveat emptor which translates into English as “let the buyer beware”.
_____________________________________________________________________________
About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will’s ebooks online here:

Click Here For : Brink’s BodyBuilding Revealed

“Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass.”

Click Here For : Fat Loss Revealed

“Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink’s Ultimate Fat loss Program.

Posted in Bodybuilding, Build Muscle Mass, Diet, Fat Loss Revealed, Fitness, Nutrition, Nutritional Supplements, Supplements, build muscle, will brinks | No Comments »

Healthy Mass Building Recipes For Bodybuilders

Posted by muscled1 on 15th June 2008

High Protein Recipes, Low-Sodium Recipes, Low Carb Recipes, and No Sugar Recipes

 

Anabolic Oatmeal
This recipe will provide a quick nutrient dense anabolic meal that can be used as breakfast or as an awesome post workout meal. This is excellent for the bodybuilder who is looking for a quick fix prior to going to work.

For this recipe and other great bodybuilding recipes please…..CLICK HERE

Posted in Body Building, Bodybuilding, Build Muscle Mass, Diet, Muscle Building, Muscle Mass, Nutrition, Protein, build muscle, weight gain tips | 1 Comment »

Super Foods and Nutrients for Optimum Health and Fitness

Posted by muscled1 on 13th June 2008

Did you know there are 45 known essential nutrients (nutrients must come from outside, sources) 13 kinds of vitamins, and at least 20 kinds of minerals that are required in specific amounts for the body to function properly?

For the complete article please…..CLICK HERE

Brought to you by: PROGRADE Nutritional Supplements and PHIL’S BODYBUILDING AND FITNESS FOUNDRY - Get the body that you deserve!

Posted in Antioxidants, Diet, EFA's, Essential Fatty Acids, Fitness, Health, Krill Oil, Minerals, Mulit Vitamins, Neptune Krill Oil, Nutrition, Nutritional Supplements, Omega 3, Omega 3 Fatty Acid, Prograde Nutrition, Protein, Vitamins | 2 Comments »