People always say that building muscle burns tons of calories, increases your metabolism and helps burn fat faster.A Must Have Post Workout Muscle Building Food Today, I'd like to go over one of my personal, must have post workout foods. How To Build Muscle and Burn Fat.. FAST!! This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals.. Get FREE access today!! Click here to get the report. This food has been a staple of my diet for over 2. This food is packed with dense calories, vitamins and minerals, quality carbohydrates and potassium. If there is one food that I recommend to everyone reading now, is that if you're not already including this food as one of your post workout foods, you should try it. If I was to pick out one of my personal, must have post workout foods, it would have to be a banana. In terms of nutritional density, bananas are close to the perfect, post workout muscle building food. I remember when I was 1. I was talking to one of the members who was an absolute monster, and I asked him “ How do I gain muscle weight? This is the way he explained it, “Take a look at gorillas, they weight 5. Sure enough, I started eating 3 bananas a day, one in the morning, one for a snack and one mixed in with my protein drink immediately after weight training. It has worked so well for me that they've been a staple of my diet for over to 2. I eat more bananas than I do chicken breasts. In fact, the world's oldest man, Salustiano Sanchez Blazques of Grand Island (1. So what makes bananas such a great post workout muscle building food. Let's take a look at they're nutritional make up. Fat-burning workouts 25 brutal workout finishers for rapid fat loss and muscle-building Burn away the last of your flab with these high-intensity burners. People who aspire to improve their physical appearance by losing body fat and gaining muscle mass have always asked me the same question: Is it even possible to lose. Fat Burning Workouts – What’s The Best Weight Training Workout For Fat Loss? Workout Tips 7 Tips for Burning Fat and Building Muscle Follow these tips for gaining muscle mass while shredding body fat. If your looking to build muscle and strength, than you absolutely must include this post workout muscle building food. This is quite possibly the best muscle building. Get ready to burn fat and build muscle with circuit training. This workout combines cardiovascular exercise with weight training. By combining moves that increase the. One 9 inch banana contains 1. If there ever was a perfect, post workout muscle building food, bananas would be it. We all know that once we finish our workouts, our muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. Our muscles are usually cramped and/or numb. It's because of this that we need to get protein, carbohydrates, and electrolytes back into our muscle cells to get them on the road to recovery. A 9 inch banana will pack over 6. This is more than enough to kick start your muscles and get them on the road to recovery. You see, potassium is a very important electrolyte which helps in muscle contraction. After a workout, our muscles are tired and weak with little potassium left in the tank to help with contractions. By stocking up on potassium after a workout, you essentially get your muscles firing again which is a big boost to your recovery. For a complete discussion on potassium, click here. Bananas also come packed with 3. The thing you have to remember about bananas is that it contains about 2. However, the glycemic index count for a 9 inch banana is about 5. If you don't know what the glycemic index is, it's a measure of how fast foods convert to blood sugar in the body. It means bananas provide a medium - slow release of sugar into your body. It's natures very own multi stage carbohydrate release food that provides both, fast and slow acting energy source. By having one 9 inch banana after your workout, you are essentially kick starting your muscles recovery process. Bananas are low in fat and contain 4 grams of fibre. However, you want to know where bananas work best as a post workout food? It's when it's mixed in with a fast acting protein such as whey. By mixing a banana up with whey protein, you essentially have the perfect post workout, muscle building food. Here's a drink that you may want to try. You can't go wrong with this drink. For more tasty and power packed smoothy recipes, click here. If you really want to gain quality muscle mass, you have to start eating bananas. I suggest you try and eat at least two bananas a day. Try having one banana in the morning either with your breakfast or as a snack and one immediately after your workout. I strongly suggest you have something similar to the drink above after your workouts. Bananas are one of the healthiest fruits available. For active weight trainers looking to add strength and muscle mass, it's one of the best post workout foods you can have. I'm sure that after a couple of weeks of consistently eating bananas you will start to see and feel the difference in your body. Need to gain 1. 0 pounds of muscle and get ripped FAST? Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses: Body type; Gender; Age; Metabolism; And Activity levels To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at: Kyle Leon Muscle Maximizer Review Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here. All the best, Blake As the owner of Building Muscle 1. I am committed to providing you the best practical weight training advice. I've been training for over 2. I provide comes directly from my experience and knowledge. Home > Diet and Nutrition > Diet and Nutrition Articles. How To Build Muscle - Best Muscle Building Workout, Diet & Exercises. I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics were (and still are) as bad as can be, yet my only goal was to figure out how to build muscle as fast as humanly possible. So, like most people with this same goal, I started reading everything I could about the best workout, diet and exercises for building muscle. I spent money on the supposed best muscle building supplements, books and magazines, read countless websites and articles, and tried tons of methods and programs. The problem is, after nearly 2 years of researching and trying things out first hand, I ended up getting virtually nowhere. In fact, the insane amount of conflicting, deceptive and all around terrible advice out there just left me more confused than when I started. Now, over 1. 0 years later, I know exactly what I did wrong. I understand what works and what doesn’t. I see what workout, exercises, diet and supplements are best, and which are absolute crap. I know exactly how to build muscle successfully, and I want to help you avoid making the same mistakes I did. How To Build Muscle: The 4 Requirements. In the most basic sense, I can sum up over 1. There’s a million little details that go into making these requirements take place, but they are all honestly just minor details. Unfortunately for most people (including myself early on), it’s that focus on the little stuff that prevents us from taking care of the important stuff required for muscle growth to occur. So, let’s stop that now. Below is everything you need to know about how to build muscle as quickly and effectively as possible. It’s the one workout factor that matters more than ALL of the others, and it’s the one workout factor that truly dictates your success. It’s a little something known as progressive overload, and it’s an absolute muscle building requirement. What Is Progressive Overload? Progressive overload basically refers to the fact that our bodies will NOT build muscle unless we give them a significant reason to. Meaning, if you don’t make some form of progress during your workouts and gradually increase the demands being placed on your body, then your body will have no reason to build muscle. So it won’t. If you keep lifting the same weights on the same exercises for the same number of reps the same way you previously have, your body will stay exactly the same. You must gradually increase the training stimulus in order for positive results to occur. If you just keep doing what your body is already capable of doing, it basically thinks: “Alright, I see we already have the muscle mass needed to meet these demands, so no additional muscle will be needed.”But if you INCREASE those demands by lifting just slightly heavier weight, or lifting the same weight for additional reps, or just doing something that increases the demands being placed on your body, then your body will basically think: “Wow, in order for me to perform under these conditions, I’m going to need to build more muscle.”That means you could be using the best muscle building workout and exercises in the world and doing everything else perfectly, but if progressive overload isn’t taking place, you will NOT build muscle. Simply put, progressive overload is what signals the muscle building progress to occur. Every other aspect of your workout is secondary in comparison. How To Make Progressive Overload Happen. With progressive overload being the true #1 goal of every muscle building workout, you probably want to know how to make it happen. Well, there’s many ways to do it, but the simplest and most common method goes like this: For each exercise in your workout, you’ll be lifting a certain amount of weight for a specific number of sets and reps, right? Now, let’s pretend that for some exercise, you’re going to be lifting 1. Let’s also say you were able to do this successfully. Good job. Next time you do this exercise, increase the weight to 1. Let’s say you attempt this new heavier weight (1. So, let’s say you try and get one set of 1. Good, more progression. Next time, you may get 1. And the time after that? You must increase the weight to 1. This is the most common example of progressive overload, and it’s not only the biggest requirement of your muscle building workout, it’s the biggest requirement of building muscle, period. Caloric Surplus: The Key To Your Diet’s Success. Once you’ve created progressive overload, your body begins the muscle building progress. The very first thing it does is look around and make sure it has all of the supplies it will need to actually build new muscle. If it does, muscle will get built successfully. But if those required supplies aren’t available, the process ends before it even gets started. To prevent this from happening, you need to use your diet to provide your body with all of the supplies it needs. Now, there are quite a few supplies that your body uses during the overall muscle building process, but NONE of them are more important than a caloric surplus. What Is A Caloric Surplus? A caloric surplus is simply what happens when you eat more calories than your body needs. You see, everything we do burns calories, and everything we eat contains calories. If we consume exactly as many calories as we burn, everything will just be maintained. However, if we eat more or less than that amount, very different things will happen. This causes your body to burn stored body fat for energy instead, and this is how you lose fat. If you consume MORE calories than this amount, a caloric surplus is created. This means your body ended up with left over calories that it never needed to burn, and it will look to store them on your body in some form (fat or muscle). Now, for the average person, these extra calories get stored on the body as fat (this is how people get fat, by the way). But for people like us who are working out correctly and using progressive overload to signal the muscle building process to occur, those left over calories will instead be used to build new muscle mass. If that “signal” didn’t exist, we’d just get fat. However, it’s that signal that causes those left over calories to get used as muscle building supplies instead of just becoming body fat. Once again, this is why progressive overload is the key to your workout. How To Create A Caloric Surplus. The goal is to eat more calories than are needed to maintain your current weight, but not exceed the amount needed to support muscle growth (you’ll just end up getting fat if that happens). So, here’s the best and simplest way to figure it all out. Somewhere in that range will be your daily calorie maintenance level, which is the amount of calories you need to eat per day to maintain your current weight. Men, people who are more active, or people who have a hard time gaining weight should use a number in the middle- upper end of their range. Women, people who are less active, or people who gain weight easily should use a number in the lower- middle end of their range. Now, take your estimated daily calorie maintenance level that you just figured out and add 2. This is the ideal daily caloric surplus. Any less would slow down the muscle building process to nonexistent levels, and any more would lead to excess fat gain. Start eating this amount of calories each day and weigh yourself at least once per week first thing in the morning before eating or drinking. If you’re gaining weight at a rate of 0. If you’re gaining less than that or nothing at all, add another 2. If you’re gaining more than that, subtract 2. When you find the amount of calories that allows you to gain weight at that ideal rate (0. Keep eating that amount each day to build muscle as effectively as possible. This is how you supply your body with the calories it requires for the muscle building process to take place. You can easily get caught up in what type of diet is the best, and which foods are better than others, and how many grams of carbs you should eat. As you learned before, as long as you’re making progressive overload happen in your workouts, you’ll get positive results. However, implementing the remaining workout components in the ways that are proven to work best will definitely improve those results. My article about Workout Frequency explains all of this in great detail. Best Muscle Building Schedules. For beginners, virtually EVERY recommendation is the same. More about that here: Full Body Workout. For people who are past the beginners stage, there are many options that can work for building muscle. More often than not, I recommend either the 3 or 4 day upper/lower split. I explain the full details of this split along with a few other schedules I like in my article about my favorite Workout Plans and Weight Training Splits. Best Muscle Building Intensity & Volume. As far as intensity goes, you’ll typically want to do between 5- 1. With volume, the goal is to do just enough total sets, reps and exercises for each muscle group to provide the proper muscle building signal, but NOT too much that it cuts into recovery and prevents this process from taking place. In most cases, 8- 1. PER WEEK is ideal (chest, back, quads, hamstrings), and 0- 8 total sets PER WEEK for smaller muscle groups that get significant indirect volume when the bigger muscle groups are trained (like biceps, triceps and shoulders) is ideal. My main article about Weightlifting Workout Routines covers both of these topics in much more detail. Check it out if you have any questions. Best Muscle Building Exercises. In general, the best muscle building exercises are the ones you’ll be able to progress at most often. And, in most cases, this means big free weight and body weight compound exercises like. After that, a secondary focus on isolation exercises (like dumbbell flyes, bicep curls, triceps extensions, lateral raises, leg curls, etc.) can often be useful in most muscle building workout routines.
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