nicknite86

Muscle Building means hard work, and like many other things in life there is no quick fix. However, hard work and dedication isn’t always the miracle solution for gaining muscle mass, because no matter how hard some people try they just can’t get the right amount of muscle or that “bodybuild” they are looking for. This is where Bodybuilding supplements come in. In regards to buying supplements and using them, there is no one all powerful supplement, and it takes using about a few to get an effective combination. Of course eating naturally and supplementing with natural foods is the best way, but with the massive wave of supplements out in the market it is worth doing your research to see which ones can be safe and effective for taking training to another level. Here are three categories for bodybuilding supplements that are important to know in order to get the best out of them. 1.) Muscle Recovery 2.) Muscle Building 3.) Energy Production So, what are the best supplements in each category? Ultimately it comes down to what has been time tested and is scientifically proven. (It's also important to look for vegetarian capsules when supplementing, rather than getting the gelatin.) Muscle Recovery- After getting all pumped in the gym this is the best time to recover and nurture your muscles in order to enable the growth process. In other words, the way a muscle grows in size is during the phase of recovering. After working out your body automatically repairs and protects its own muscle by making more of it, and so this continues as you exercise more and more until the repairing process builds muscle to the point of attaining a ripped appearance. Supplementing this repairing process is exactly what glucosamine does. In essence, the supplement glucosamine aids recovery of your muscles from heavy workouts. There are literally hundreds of glucosamine products out in the market, so it really comes down to research and learning more about the body to get the right one for a current workout stage. Muscle Building- Supplementation in building muscle is really overrated in regards to supplement advertising. The reality is a routine for building muscle requires a sufficient amount of protein on a regular basis. Protein; in the supplement world, is the fuel and builder of muscle and could be taken through many means including protein foods. Vegetables, fruits, tofu, meat alternatives, protein powders, or making your own meal replacements are all great ways to get protein. Also, there is creatine, which is possibly an enormous contributor to building muscle mass when combined with lots of protein. Creatine could be found in supplements, pills, protein powders, and meal replacements. Creatine is typically found in the body’s skeletal muscle system and therefore getting amounts of this with the necessity that is protein, will provide a potent combination for gaining muscle. Energy Production- When it comes to energy there is almost nothing that can surpass carbohydrates. Carbohydrates can come from many foods and sources, two of them being breads and pasta. What carbohydrates do is provide energy and stamina during a workout, so it is much like a source of fuel. In addition to foods carbohydrates could also be found in various formulas such as that of powder-like supplements being added to liquid. These are the supplements that anyone can use to increase performance and build greater looking muscles, not just bodybuilders.

In this time of the year many people are interested in building muscle mass, you could see the gyms begin to pack up by January and then again in the Spring/Summer season as everyone is wanting to attain that “Beach Body”. Due to this, you’ll see health and fitness center parking lots usually packed with vehicles driven by people looking for the infinite advantages of good fitness health. However, many of these people are also looking for a quick fix, and they do not realize that building muscle tissue takes incredible amounts of dedication, time and energy. The “fast food” mentality won’t work in this area, and so a person is setting up failure if they expect to “get ripped” overnight. There are also no healthy or reputable products aimed at gaining lots of muscle fast, despite what some products may claim. Yet, there are a few ways to build muscle tissue in a short amount of time and a few of these starting points are easy to apply. 1.) Large Muscle Groups- First thing anyone should know about gaining muscle mass is that you should focus on exercising your larger muscle groups from the outset. Many beginners dedicate and waste lots of time trying to perfect smaller muscles like calves, stomach muscles, and biceps, not realizing that by building the larger muscle groups your smaller muscle groups will grow more substantially. For example, working on your chest and back will automatically push your smaller muscle groups to workout too. 2.) Select an Appropriate Weight- Another point I want to mention is being selective in the weights you choose. So if you want to build bigger muscle or bulk up you should utilize heavier weights, and stay about ten to twelve repetitions for each set. Something to take note of are professional bodybuilders, notice how any exercise with heavy weights is made up of a small amount of repetitions, so it’d be smart to adopt this technique. The reason for quicker gains with this approach is that you’re putting extra strain on each muscle area, and with more strain eventually comes larger muscle tissue over a span of time. The saying “no pain no gain” comes to mind because in order to achieve any evolution in fitness it’s mandatory to increase resistance at higher levels but in short bursts. In order to gain muscle mass in a reasonable amount of time the weight has to be right, so the ability to do greater than 15 repetitions (reps) for every set indicates that their too lightweight. On the other hand, if you cant complete a set with about 10 repetitions (reps) then the weight is too heavy. So your focus should be to find a middle ground, and this would be having a tough strain on the muscle while still being able to carry out a set with the weights; having this balance would be the correct path in building up more muscle. 3.) Take Small Breaks- With muscle building comes the (sometimes overlooked) process of muscle repair; it makes sense that to rest is to repair. Resting is an essential part of bodybuilding, and the truth is that your body responds to your prior workout sessions while resting, and therefore you develop the muscle mass at these times. Constantly pushing your muscles to the limit when exercising means that you’re “hurting” them as an advantageous result to the fact that resting will be the “recuperation” phase, the part where you make your muscles bigger and more powerful. When referring to small breaks, typically 2-3 days spread out between your muscle building program is a good idea, but you could also choose to schedule a resting day in the week. Another way of approaching this process is focusing on different muscle groups throughout your visits to the gym; whether it’s at home or not. For example, when working out your chest today your legs could be resting from the previous day of working them out. To conclude, these are just a few of the many suggestions for beginners to learn how to build muscle the right way. Of course further research for bodybuilding should be done; especially if you want to learn about the right nutrition, water intake, and all the things that would be helpful in paving a more resourceful path. My main recommendation though is to focus on what really works; such as techniques and strategies that stand the test of time, rather than always searching for the next big thing.

All throughout magazines, TV ads, and even on the internet; when logging in to your favorite forum or email, you can see advertisements for “Get Ripped Fast” or “Muscle Milk” or a new protein powder. The truth is today’s society is beginning to program individuals with a “fast food mentality”; meaning that everyone wants everything done “now!” If it’s not done “now!” or within a month, then it’s not worth doing at all…even if that accomplishment could prove to be life changing. It’s important to understand that absolutely nothing can be achieved within a “fast food” mentality. In contrary to modern-day propaganda you have to take on the “old school” mindset and work hard at something with persistence in order to succeed. In regards to gaining muscle mass there is no easy way out, you have to train and eat right. Eating right is the majority of the battle, because what you are is determined by what you eat. Eating a diet consisting of processed junk food and its accompanying chemical neuro-toxin soup will only rob precious nutrients and energy that will in turn make you slow; both mentally and physically. In essence, to build up health and all areas of fitness it is vital to fuel with proper nutrition and not empty calories. Foods that have endured throughout history as nature’s protein source are eggs and plant foods. Plant foods are loaded with Amino Acids, which are essentially the building blocks of protein. Just to see how powerful plant foods can be, leaf green vegetables in themselves can provide richer sources and higher percentages of valuable calcium than the standard grocery store Cow Milk. Eggs and Plant Foods have evolved to meet modern day needs: Eggs are an abundant source of protein. Furthermore, with modern day technology eggs can be better as they can now be a source of omega-3 fatty acids. Some egg producers are adding in flaxseed to hen feed and thus are increasing the omega-3 fatty acid content of eggs by over six times than that of regular eggs. In addition, Vitamin E; an essential vitamin to the human body and brain, is also added to the flaxseed feed. This process allows the vitamin E content in fortified eggs to be as much as eight times higher than that of normal eggs. Plant Foods are extremely important to any muscle building regimen as they are classified as superfoods. I will mention a few that are important for muscle mass and gains: Legumes- Legumes are an excellent sources of protein and fiber. Fiber is critical as it keeps blood sugar and energy levels stable. As far as plant foods go, legumes are high in protein and are a great source of slow releasing complex carbohydrates. Carbs are known to provide a more stable and lasting energy supply for workouts. Legumes can be eaten in soups, chili, stews, or in cold bean salads. You could buy them dry, canned or frozen and basically any supermarket. The most common of legumes are pinto beans, kidney beans, navy beans, lima beens, black beans, lentils, chickpeas, and blac-eyed peas. Allium vegetables- Garlic, chives, scallions, leeks, and onions are all flavorful additions to a bodybuilding diet. Their benefits are in large part due to their sulfur-containing compounds and the flavonoids such as quercetin. Much like any other plant food, they retain their vitamins and are more beneficial when uncooked. You could add them to anything from sandwiches, salads, pizza, raw soups, salad dressings, and other raw recipes. Nuts- Overall, nuts are very rich in nutrients; including plant protein, fiber, vitamin E, potassium, zinc, phosphorus, phytoserols, antioxidants and much more. You can add them to recipes or snack on them alone. Brazil Nuts, Walnuts, and Almonds could be a great snack and diet addition for muscle gains. But remember, eating too much of a good thing could increase caloric intake, which could lead to more fat, so keep a guideline as to eating one to two servings per day. One serving is about an ounce or (24 almonds). Cruciferous Vegetables- Eating cruciferous vegetables is a good way to take in micronutrients without taking in a lot of calories. They can be a bodybuilder’s best friend because they require more calories to be digested than they provide. They help fill you up, but help you to burn more calories too. Watercress, kale, cauliflower, Brussels sprouts, cabbage, and broccoli are amongst many of cruciferous vegetables. Their great in phytonutrients, and of course plant protein. If losing bodyfat is a goal then these should be a diet focus each and every week. In short, muscle building puts great demand on the body, so eating right will bring about and maintain good health and natural strength. In the long run it’s about being independently healthy and fit, so super foods and a determined mindset is a good start.

Hi, my name is Nick. Through experience I learned that mainstream magazines just want to advertise their pills and shakes. Real muscle consists of real knowledge, healthy food and smart work. So gaining muscle is a journey, and with today’s “fast food” mentality lots give up…amongst other things. In attaining more knowledge about optimal health I’ve learned that the internet and forums are the best way to collecting information for learning, applying, and teaching. Thanks for having me here, Nick B.