How To Eat To Gain Muscle Fast and Build The Body You Want!

Part of being able to build your body is knowing how to eat to gain muscle. Lets face it, if you don't eat right then you are killing a huge part of the process of gaining muscle.

The reason that many of us don't eat right is because we don't want to give up some of those foods that we love so much that are really counter-productive to what we are trying to achieve. That's right, all that junk we love to eat so much are keeping us from building the body that we work so hard for in the gym.

You need to consume a lot of the foods that are good clean sources of protein, vitamins, minerals, and yes, even carbs! You must also consume calories than the normal amount it would take you to maintain the weight you are right now. You should probably take in about 500 more per day. Just be sure to stay consistent with your weight lifting regimen and you will build muscle mass and ultimately gain weight.

Following a diet where you eat 5 - 6 times per day is a great way to eat to gain muscle. It is actually the best way to eat period! Its actually better for the metabolism, and if you are eating the good muscle building foods that you should be eating (see my list of favorite foods below!) then you should have no problem gaining muscles fast with little fat.

My Example For a 5 Meal Day

For your first meal have breakfast, then later on before lunch have a banana and maybe a protein shake, have a decent lunch of maybe grilled chicken and rice with vegetables, for your fourth meal have a yogurt or a tuna fish sandwich, then for dinner have a steak with sweet potatoes and veggies and a shake.

My Favorite Foods You May Like

Grilled Chicken, Baked Chicken, Steak, Salmon, Tilapia,Whiting, Tuna Fish, Yogurt, Sliced Apples, Rice and Beans, Spaghetti, Oatmeal, Cream of Wheat, Broccoli, Spinach, and more. And of course lots of water!

Shoulder Workout Routines - 5 Tips For a Safe and Effective Shoulder Workout

The truth is that the average bodybuilder doesn't have a clue how their shoulder muscles actually work. Unlike the biceps or triceps, the shoulder muscles are a complex muscle group. By far the most common injury associated with the shoulder are rotator cuff injuries. The rotator cuff is the group of muscles that stabilize the shoulder. Shoulder cuff injuries tend to result from excessive lifting sets, attempting to lift more weight than you can handle, and from poorly developed opposing back muscles.

Here are a few tips for an effective shoulder workout exercise that will maximize muscle gains and minimize the chance of injury:

1. Balance the training of your upper body. This means that every shoulder pressing exercise should be accompanied by at least one set of rowing. By balancing your pressing sets with complementary rowing sets you will actually help balance the muscles of the shoulder girdle.
2. Limit your lifting sets to no more than 6. Too many sets of a given exercise can actually cause your muscle tissue to deteriorate rather than develop. In other words, you may actually reverse your muscle gains with too much exercise.
3. Take 6 or 7 deep breaths between individual sets. This usually amounts to about 60 seconds between sets and gives your muscles just the time they need to recover before moving on to the next set.
4. Do at least 2 light weight shoulder workouts per month. Light weight workouts increase your muscle stamina and endurance and this reduces the chances of your ligaments snapping during a heavy weight workout.
5. Rotate your shoulder exercises every single time your workout. This means each shoulder workout should be in a different order than the previous workout. Rotating your shoulder exercises causes your muscles to inadvertently work harder which means improved muscular development.

In addition to following these basic tips, don't forget to also eat a balanced diet and sleep at least 8 hours per day. Without enough sleep or food your muscles will be starved of energy and rest which will in turn limit or reverse your muscle gains.

What to Eat to Build Muscle Fast - Top 7 Muscle Building Foods

Building muscle is not only about lifting weight. Your nutrition is also very important. The main thing you need to eat if you want to grow muscle is protein, due to the presence of amino acids within it. Of course, you should never underestimate the importance of carbohydrate intake, just make sure that you choose only complex carbohydrates. Simple carbs like white bread and potatoes have a high glycemic index. On the contrary complex carbs such as oatmeal and whole wheat bread can supply you with all the energy you need to complete your workout.

Here is the list of the top 7 muscle building foods:

1. Eggs: they contain protein of high biological value, which can be easily absorbed by the body. One egg contains 6 grams of protein and many vitamins such as B6, B12, E and D. It would be better to remove the yolk and just eat the white.
2. Tuna: it's a low cost muscle building food that is filled with proteins. It also doesn't contain any fat and you can eat it raw out of the tin or add it to you salad.
3. Milk: milk is full of calcium, vitamins and minerals and can protect your bones during hard workouts. It would be better to consume skimmed milk.
4. Lean red meat: red meat like beef contains, iron and B vitamins and is probably the most nutrient dense food. Make sure that you don't overcook it, because high temperature can damage its nutrients.
5. Chicken or turkey breast: they are excellent sources of protein and are very low in fat, if you remove the skin.
6. Cottage cheese: it's very slow digesting and is great as a late night snack.
7. Nuts: nuts like peanuts, almonds and macadamias can provide you with fiber, vitamin E, potassium, zinc and magnesium. They are full of healthy eats and can help you gain some muscular weight.

Make sure not to skip meals and eat every 2-3 hours. Keep in mind that if you don't eat enough your body will break down your existing muscle tissue to repair itself.

5 Nutrition Mistakes To Avoid In Order To Burn Fat

Do you want to burn fat? Avoid these five nutrition mistakes:

Not eating enough

Many people interested in burning fat think that they should eat less in order to burn fat. This is untrue and will leave you feeling weak and unmotivated to exercise. If you want to burn fat you need to eat enough food.

All you have to do is to eat the same way your favorite body builder does. Some of the fat burning foods that you need to take include: whole grains, berries, and other foods that you know will improve your metabolism.

Eating at the wrong time

This is another common mistake made by most people. Carbs are one of the foods that many people don't eat at the right time.

For ideal results you should eat them on either side of your workout. This means that you should eat them before and after working out. This is to provide you with the energy that you need. Once you have eaten your carbs and proteins before and after working out you should ensure that the rest of the meals are proteins and fats.

Experts recommend that you shouldn't eat the foods randomly. The best way of going about it is having a timetable. To avoid confusion you should take five meals: breakfast, pre-workout, post-workout, lunch and dinner.

Skipping breakfast

While you need to have a caloric deficit for you to burn fat, you don't have to skip breakfast. Research studies have shown that skipping breakfast results to you binging later in the day which results to you eating the wrong foods which jeopardize your weight losing efforts. For ideal results you should take a meal with plenty of proteins and fat.

A breakfast with plenty of proteins and fats will not only increase your ability to burn fat by keeping your blood insulin levels low, but it will also prevent you from craving food during the day which leads to better eating habits.

Avoiding greens

Greens are not only important for your health, but they are also very beneficial in building muscle. For ideal results you should take greens with every meal that you take. If this is impossible, you should consider taking a juice. You can also prepare your own juice at home.

Over-relying on supplements

While supplements provide you with the nutrients that you need, you shouldn't over-rely on them. If you want to burn fat fast you need to take in whole foods.

Best Muscle Building Secrets - 6 Top Secrets For Building Muscle

While it may seem like building muscle is just based on exercising more, the truth is that best muscle building secrets can help you achieve the results you're after. But be careful about what secrets you consider the best.

With the right training tips and following a sensible routine and diet plan, you will begin to see the muscle build in just a few weeks, rather than feeling like you are fighting a losing battle.

Rest Is Important

1. The first thing that you will want to know is that you should allow your body to rest and recuperate at least a few days of the week, so that it can repair from your last training session. This is one of the best secrets for building muscle that you need to know since your common sense may have been telling you to work more, instead of less to build muscle in your body.

2. It's vital you stretch each and every time that you work out, both before and after you exercise. Don't ignore this muscle building tip since forgetting to stretch your muscle correctly can lead to damage that can take weeks or months to heal, making it take longer for you to build your muscles.

3. Remember to keep track of which exercises you do, so that you can increase your repetitions and weight in the future. It may be a good idea to write down exactly what you do, and how many repetitions you have so that the next time you work out, you know how many more you need to do.

4. Most of the time, it is better to train more intensely than to train for a long period of time, so keep your workouts short and intense for best results. Keep your time in the gym for weight training brief, but make every minute count.

5. Another of the top muscle building secrets is that you should keep your weights relatively light, so that there is less strain on your muscles. Remember that doing 15 sets of thirty pound weights is just as effective as lifting 250 pounds three times, but it won't cause you to become sore and overworked nearly as easily as lifting the lighter weights.

6. Maintain a positive attitude about training, so that you don't give up too easily. It may take several weeks, or even several months, before you see your muscles begin to respond to your training, especially if you have just begun eating the right foods. Nearly everyone who is healthy can build muscle, as long as they stick to their routine and maintain a healthy diet.

12 Powerful Tips to Building Muscle Fast

Interested in building muscle fast huh? Then you can't afford not to read this article. We've prepared 12 essential truths about mass building that are needed for optimum results. Let's get started now...

1. Hammering out a bunch of biceps curls will not give you big guns... You need to increase your overall mass to get the arms you know you want!

2. It's better to train more, and eat more, than to train less, and eat less. Want results? You're going to have to work for them!

3. You don't need a training partner to get big (but it helps). I packed on my first 16 pounds of muscle working out in my basement alone... You can too!

4. PLEASE stop talking and start taking action! It gets tiring to see the skinny guys wanting to get huge, but all they ever do is hang around forums asking questions instead of getting out there and investing their own time and effort into learning through action!

5. Stop with the "fake" lifts! You know the ones I'm talking about. You see it in the gym all the time. 1 man bench pressing more than he can handle, while his partner yells at him "You're doing great! It's all you man!" All the while, the partner is helping him lift... What a knucklehead!

6. Stop trying to find the easy way out! This takes effort and you know it!

7. Results are all that matters. Who cares what everyone else 'thinks' - All you should care about is if it's working for you right? You're the one who wants to look good!

8. Most trainee's work out for a whole year and look exactly the same! Hmmm... Something's not right here! Most will look identical the next year as well! Time to invest in a good program!

9. Don't take advice from just anyone! Would you take financial advice from someone with less money than you? Something to think about isn't it!

10. Is your program complete? A complete program entails: Strength work, movement patterns, flexibility, injury prevention, core training, recovery enhancement etc... Most programs you buy contain 1 or 2 areas, but neglect the rest... Are you missing any of these? If so, you're robbing yourself of results!

11. Stop with the body part workouts, and focus on full body workouts instead. Unless you're already in great shape, you'll need to build the entire body before targeting specific body parts.

12. Most supplements available on the market carry only a 30% absorption rate. This means 70% of your investment is going down the tubes! This is usually done intentionally to increase profits as you have to keep coming back for more. Watch carefully what you invest your hard earned money into!

Bodybuilding Myths Vs Truth

There are a lot of bodybuilding myths out there that should be busted right now. They are giving people false hopes about bodybuilding. It also makes bodybuilding sound easy. The real truth is that bodybuilding is not as easy as you think. Most bodybuilders spend years to achieve their perfect, ripped body; this with the help of multiple supplements as well as a lot of intensive and extensive training.

Myth No.1: You can become as big as a pro-bodybuilder if you work out for a long period of time

Let us tell you that what the magazines have been telling you are lies. Pro bodybuilders get their bulky muscles by using steroids and growth enhancing drugs. It is not possible to become as muscular as them even if you work out for 10-20 years. Drugs help pro bodybuilders to manipulate their hormones so that their body can increase the ability to pack on muscle mass. Exercise alone will never get them to achieve those tree bark like muscle veins. Nevertheless, you can always choose to join natural bodybuilders. They believe in natural supplements and training to build their body. That's your safe way to bodybuilding.

Myth No 2: Your muscles will grow bigger if you work out more

This myth causes a lot of beginner bodybuilders to overwork. Working out too much is not helping to build your muscle mass. Overworking will only cause muscle failure, which in turn, will take approximately one week for you to recover. You should be working out consistently, for 3-4 days a week. In between your workouts, do some cardio to maintain your fitness level. It is not true that the more you work out, the bigger you will become.

Myth No 3: The longer you work out, the better it is for muscle development

No, it is not necessarily better to work out longer. The main point in working out is to achieve muscular fatigue. You can achieve this in just one set of workout. For instance, when you lift weights, you are working on every muscle of your body; legs, biceps and triceps, back and chest muscles. If doing one set is enough to tire your muscles out, you don't need to work out more. Otherwise, you'll experience muscle failure. When you achieve muscle fatigue, rest your muscles before your next workout. This will give the muscles an opportunity to grow. The myth is again, proved to be just a myth.

Myth No 4: A hundred sit ups will get you a washboard abdomen in the end of the day

This is overrated. There is no such thing as achieving a washboard abdomen in one day. You can do a sit up until you faint but there is no way you are going to get those six packs in one day. For your information, exercise only will not help to flatten your tummy. You also need to watch out your diet. Otherwise, your hundred sit ups is just a vain attempt to gain six packs.